7 science-backed health benefits of spirulina — the antioxidant-packed microalgae you should try adding to your smoothies
Spirulina contains many essential vitamins and minerals like iron, potassium, calcium, and phosphorous.
This microalgae also has antioxidant and anti-inflammatory properties, meaning it may help with the treatment and prevention of certain conditions like arthritis and diabetes.
You can incorporate spirulina into your diet by adding it to smoothies or juices.
This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.
Spirulina is a blue-green microalgae found in freshwater and saltwater. Once used by the Aztecs, it is now mixed into smoothies and juices.
Spirulina has many health benefits, ranging from its high-density nutrient profile to its immune-boosting properties, says Nicole DeMasi, MS, RDN, CDCES, a registered dietitian-nutritionist with her own virtual private practice.
Here are seven health benefits of spirulina and tips to incorporate it into your diet.
1. Spirulina has many vitamins and minerals
Spirulina has many vitamins and minerals. In one tablespoon of dried spirulina, there is:
95.4 mg of potassium
73.4 mg of sodium
13.6 mg of magnesium
8.4 mg of calcium
8.26 mg of phosphorus
2 mg of iron
0.71 mg of vitamin C
2. Spirulina adds a boost of protein
Spirulina is particularly great for vegetarians and vegans looking to add a little boost of protein to their diets. That's because spirulina is about 60% protein. One tablespoon of dried spirulina has 4.02 grams of protein, making it an easy way to bulk up a smoothie.
3. Spirulina may lower blood pressure
Spirulina may also assist with managing blood pressure levels. A small 2007 study had participants take 4.5 grams of spirulina daily for six weeks. At the end of the experiment, participants saw a decrease in their blood pressure. They also saw a reduction in their LDL cholesterol levels — the "bad" kind of cholesterol that can lead to heart disease.
4. Spirulina acts as an anti-inflammatory
Spirulina also has anti-inflammatory properties. Phycocyanin — the component that gives spirulina its unique blue color — is the main anti-inflammatory component in the powder, says Bansari Acharya, RDN, a registered dietitian-nutritionist in Detroit, Michigan.
A small 2008 study conducted in Korean people aged 60 to 87 years old found that those who consumed 8g of spirulina a day for 16 weeks saw a significant reduction in IL-6 concentration — a pro-inflammatory blood marker — compared to the placebo group.
Inflammation is the body's natural response to infection and usually resolves when damaged cells are healed. However, chronic inflammation may cause pain, swelling, and redness due to inflammation damaging healthy tissues. Chronic inflammation is associated with diseases such as rheumatoid arthritis and Crohn's disease. Anti-inflammatories can help manage pain and discomfort in the body.
5. Spirulina has antioxidant properties
Spirulina's antioxidant properties are another reason you may want to incorporate it into your diet.
Antioxidants are substances that help prevent cell damage by combatting free radicals. Free radicals are molecules that come from both outside sources like pollution and natural bodily processes like digestion. When there are too many free radicals in the body it can lead to oxidative stress. Oxidative stress can lead to diseases such as rheumatoid arthritis, asthma, and cardiovascular disease. Antioxidants prevent oxidative stress from occurring.
According to Demasi, some of the antioxidant benefits of spirulina include:
Boosting immune function
Assisting in liver detoxification
Fighting infections
6. Spirulina may treat some allergies
Taking spirulina may help with common allergies. A 2008 study found spirulina significantly reduced adverse side effects associated with allergic rhinitis, commonly referred to as hay fever, or seasonal allergies
Those who consumed spirulina saw a reduction in symptoms such as nasal discharge and congestion, itching, and sneezing, compared to the placebo group.
7. Spirulina may help manage diabetes
For people with type 2 diabetes, spirulina may have benefits.
In a small 2001 study, researchers divided people with type 2 diabetes into two groups, giving one to two grams of spirulina a day for two months and the other a placebo. Those that received the supplement were found to have significantly reduced A1C level, which helps with long-term glucose regulation.
How to add spirulina to your diet
Spirulina is available to purchase at grocery stores, vitamin shops, and many sports centers.
It's not likely that you'll want to eat spirulina on its own, as it tastes a bit like lake or sea water. However, spirulina powder can easily be mixed into foods to conceal the taste. Some options include:
Smoothies
Juices
Popcorn
Overnight oats
However, Demasi says to not heat spirulina, as this will reduce its nutritional and antioxidant properties.
Another option is to take spirulina in a capsule format. A standard dose of spirulina is between four to six 500mg tablets per day. You should not exceed 10 grams a day, says Acharya.
Spirulina can be contaminated with toxic ingredients if not purchased through a reputable brand, so you may want to check in with your doctor before using it. Additionally, for people with an autoimmune disease, spirulina may overstimulate the immune system and make your condition worse.
The bottom line
Spirulina may have a variety of health benefits, most of which likely comes from its antioxidant and anti-inflammatory properties. These include its ability to lower blood pressure, improve blood sugar regulation in people with diabetes, and help treat allergy symptoms. However, studies are small and limited, so more research is needed to determine the health benefits of spirulina. Even so, just one tablespoon of spirulina can boost your protein and iron intake.
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The 4 best vitamins for eye health and which foods — besides carrots — may improve vision
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