Spirulina is a type of blue-green algae that has been on Earth for 3.5 billion years. It’s a common nutritional supplement dating back to use by the Aztec civilization.1 It’s also a very nutrient-dense food, high in protein, vitamins, and minerals, which leads to its many potential benefits. Spirulina first became famous after it was used by NASA for astronauts on space missions
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Nutrition facts
One tablespoon (about 7g) of spirulina contains 4g of protein. This is a very high ratio, especially for plant-based food, which makes it useful for vegans and meat-eaters alike.1 This protein content makes it higher in protein (per gram) than meat, milk, eggs, soy, or grains.2 Its amino acid profile, which is high in valine, leucine, and isoleucine, makes it superior to all other plant proteins, including beans.
Other important nutrients that Spirulina contains:
- Fiber
- Beta Carotene
- B Vitamins: are crucial for energy
- Iron: 100g of spirulina contains more than 150% of the daily requirement of iron
- Calcium: strengthens bones and teeth.
- Essential fatty acids are heart-healthy fatty acids, which we need to source from food. Spirulina is the best-known source of Gamma Linolenic Acid, other than breastmilk.2
These vitamins and minerals play roles in many basic functions and antioxidant reactions, immune control, and preventing inflammation.3
Summary: Spirulina contains minerals, b vitamins, and essential fatty acids, amongst other nutrients, contributing to strong bones and teeth, energy, and an immune system boost.
How to Use Spirulina
Spirulina is typically sold in an unflavoured powdered form, and can easily be stirred into water, smoothies, or other liquids. It’s a bright green color due to its high chlorophyll and phycocyanin content. Spirulina can add an extra boost of protein to a post-workout shake in addition to its powerful vitamin and mineral content, or it can be taken any time of day to utilize its benefits. The typical dosage studied ranges between 3 and 10 grams per day, and use of up to 30 grams per day showed no negative side effects.2
What is spirulina good for?
There’s been a lot of research studies done on spirulina and its many benefits. Based on its high levels of protein, vitamins, and minerals, it is effective in the following applications:
- Energy
- Anti-Inflammatory Reactions
- Antioxidant
Energy
This is required by our cells. The carbohydrates in spirulina are easily absorbed (just like protein) and help your cells obtain the energy they need.1 Spirulina also increases the levels of healthy bacteria in the intestines, which creates more vitamin B6 and boosts energy. The high levels of B vitamins and iron can make a big difference for anyone suffering from weakness and tiredness due to anemia.
Anti-Inflammatory Reactions
Spirulina has been shown to prevent histamine release by our immune system, which is the reaction that causes allergies (specifically nasal allergies).1 Several studies have shown different pathways in which spirulina can boost the immune system and prevent overreactions to allergens that occur more often when people have deficiencies in certain nutrients.1
Spirulina is high in gamma-linolenic acid, an essential fatty acid that shows anti-inflammatory properties, especially when combined with omega-3 fats.
Antioxidant
Oxidation is a process that causes damage to our cells and disease and aging over time. Both the high levels of chlorophyll and phycocyanin, found in spirulina and supplementing its green color, are proven to be powerful antioxidants. 2 The antioxidant power of spirulina makes it popular in beauty products well. 1 There are claims of preventing diseases and viruses, but more research still needs to be done.
Really good
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