Spirulina may be a superfood, but these are the benefits and risks to be aware of

If you follow health and wellness trends, you’ve probably heard of spirulina. Known as a a type of superfoodthis algae has a high concentration of antioxidants and nutrients. It also has the potential to support your immune system, eye health and healthy cholesterol while lowering blood pressure. However, research on spirulina is ongoing and there are some risks you should be aware of.

To help you learn more, we’ve put together this guide on the pros, cons, and dosages of spirulina.

Benefits of spirulina

Spirulina is a type of blue-green algae, considers one of the oldest forms of life on Earth. That’s a cyanobacteria which uses photosynthesis to create energy, similar to a plant. Due to its natural nutritional content, it is called a superfood for humans, but how does it actually affect human health?

These are some of the known health benefits of spirulina.

It is full of nutrients and antioxidants

Spirulina has many different nutrients that the body needs to stay healthy, including vitamins such as thiamine for a healthy metabolism and vitamin A for vision, as well as minerals like copper and iron that help improve immunity. There are other nutrients, such as omega-6 and omega-3 fatty acids that fight inflammation, and antioxidants like phycocyanin and beta carotene which help reduce the risk of certain diseases. With 60% protein content, spirulina provides more protein of many vegetables and is popular source of protein for vegans and vegetarians.

According to the US Department of Agriculture, one teaspoon dried spirulina contains 20 calories and the following nutrients:

dried spirulina (1 teaspoon)
Vitamin	Amount
Protein	4 grams
Calcium	8.4 milligrams
thiamine	14% Daily Value (DV)
Riboflavin	20% Daily Value (DV)
Niacin	6% Daily Value (DV)
Copper	47% Daily Value (DV)
Iron	11% Daily Value (DV)

Spirulina also contains magnesium, potassium and manganese in small amounts.

All of these vitamins and nutrients can help you meet yours daily nutritional needs.

May support healthy cholesterol

Spirulina was found for lowering “bad” and total cholesterol and triglycerides, while increasing good cholesterol, high-density lipoprotein (HDL). This prevents the fat and cholesterol in your blood from clogging your arteries, which in turn can strain your heart. One small one study found that those who took 1 gram of spirulina per day had lower cholesterol after just three months.

Maintaining healthy cholesterol levels helps prevent heart diseaseas well as heart attack and strokeaccording to Harvard Health.

It could help your immune system

Spirulina contains vitamins and minerals that are important for immune health. In addition, research has found yes that increases the production of white blood cells and antibodies, which the body uses to fight disease. Importantly, spirulina’s effect on the immune system makes it risky for those with autoimmune diseases such as lupus. WebMD.

The anti-inflammatory properties of spirulina may also benefit people with allergies from the usual culprits, including dust, pollen and pet dander. It was investigated as alternative treatment for symptoms of allergic rhinitis, although more research is needed.

It can lower blood pressure

Spirulina can increase the production of nitric oxide, which relaxes blood vessels and helps them dilate. More studies have found that a daily dose of spirulina can help reduce both systolic and diastolic blood pressure (first and second number on blood pressure reading). It also showed positive effects for those with hypertension.

It can support eye health

Spirulina may also benefit eye health. It is rich in beta-carotene, an antioxidant that the body converts into vitamin A. It has been shown that vitamin A help prevent vision loss and promote better eye healthaccording to the American Academy of Ophthalmology.

According to the Icahn School of Medicine at Mount Sinai, spirulina also contains a high concentration zeaxanthin, which may reduce the likelihood of cataracts and age-related macular degeneration. Some animal research has supported the health benefits of spirulina for the eyes, but more research is needed to better understand how it might benefit humans.

Risks and disadvantages of spirulina

When discussing any superfood, it’s important not to focus solely on the hype and ignore the potential risks. Here’s what to keep in mind about spirulina.

Lack of research

Spirulina has been around for a long time, but scientists are still learning more about its effects on the human body. Many of its purported health benefits are based on animal research or limited studies.

For example, one theory is that spirulina may help prevent cancer. It is rich in antioxidants known to fight inflammation, which can cause cancer. For example, it contains phycocyaninwhich has been found to reduce inflammation while preventing the growth of cancer cells. However, studies continue to examine the exact correlation, if any, between spirulina and cancer.

Researchers are also studying spirulina and possible prevention and treatment flu, herpes and HIVbut again, more studies need to be done.

It is not regulated

There are many spirulina products on the market today, but be careful when buying.

As with all supplements, spirulina is not regulated by the Food and Drug Administration. Some spirulina products were found to contain contaminants, especially if they are harvested in wild areas that are full of heavy metals. These pollutants can damage your liver with enough exposure.

In addition, some products may contain more or less spirulina than what is listed on the label.

Side effects and precautions

Spirulina is generally considered safe in regular doses, and the Expert Committee on Dietary Supplement Information gives it a no Class A safety rating. However, some potential side effects include difficulty sleeping, digestive problems and symptoms including nausea, vomiting, headache and dizziness. Some people have reported allergic reactions.

Spirulina is not recommended for people taking certain medications, such as those designed to lower blood pressure, cholesterol, or immune system activity. In addition, it is not recommended for the following groups of people:

• Pregnant women
• Children
• Those with autoimmune diseases
• Those who are about to or have just had surgery

Before using spirulina, always check with your doctor about any possible drug interactions and buy it from a reputable retailer to ensure its legitimacy and safety.

How to take spirulina

One of the benefits of spirulina is its versatility. Sold in most health food stores, it is available as a tablet, capsule, or powder supplement. It has a bitter taste, but mixing it into a yogurt or smoothie can hide it.

Dosages may vary. Before taking spirulina, ask your doctor how often you should use it and how much you should take. You can also bring it to your appointment so your doctor can double-check the brand and confirm it’s safe to use.

Spirulina can be a useful addition to yours health regimebut research continues to determine how it affects the human body. Pay attention to the latest studies and buy proven products from reputable brands. Spirulina is not ideal for everyone, but your doctor can help steer you in the right direction.