Spirulina, found in warm waters around the world, is a blue-green algae that has become a popular ingredient in smoothies Y protein powders. One of its many attractive features is that, in its natural form, spirulina absorbs nutrients from its environment, which has been marketed by food and supplement companies as a rich source of various vitamins and nutrients. But what else do we know about the benefits of spirulina?
What is spirulina?
Spirulina is labeled a superfood, and holistic health experts and TikTok influencers swear by it as a game changer for your health. But nutritionists warn yes. “If people decide to use supplements or foods that contain them, they should be aware of the scientific strength of the product’s health claims and that more research is often needed,” he explains. Emma Laing, PhD, RDN., director of dietetics at the University of Georgia and national spokesperson for the Academy of Nutrition and Dietetics.
Lon Ben-Asher, MS, RD, LDN., a nutritionist at the Pritikin Longevity Center advises against people using the algae, citing a lack of safety data around it and evidence that it actually works. “We should focus more on leading a healthy lifestyle to prevent and reduce the risk of chronic diseases. Incorporating more vegetables, fruits, potatoes, beans/lentils/legumes, whole grains and unrefined carbohydrates, and some fish should be the cornerstone to help facilitate that.”
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Are there any health benefits to taking Spirulina?
Spirulina is nutritious and experts say it has the potential to maintain the health of your body. It has a high nutrient dense profile containing protein and essential amino acids including:
- Vitamin A
- Vitamin C
- vitamin K
- various B vitamins
- Potassium
- Magnesium
- Match
- Calcium
- folate
- Copper
- Iron
- Omega-3 fatty acids
Dr. Laing says that its diverse portfolio of nutrients has made it the subject of a number of research studies looking at the health benefits of algae. For example, the antioxidant and anti-inflammatory properties found in the superfood are thought to minimize the cell and tissue damage caused by a diet high in fat and protect heart health. Spirulina has also been associated with regulate blood sugar levels, allergy management, promoting weight lossand a lower risk of some types of cancer.
Additionally, the supplement could serve as an extra protein option for vegetarians or vegans looking to diversify their palate. You don’t want to completely rely on it as your sole source of protein, though. Dr. Laing says that he would need to eat a large amount of spirulina every day to meet his daily protein requirements. Instead, “nuts, legumes, dairy products, meat, fish, poultry, and eggs provide rich sources of protein in much smaller servings.”
However, both experts stress that the research is still in progress and caution against making medical recommendations on the limited evidence available; for example, most research has been tested in the laboratory or on animals. Human studies have been primarily observational, drawing inferences and correlations based on associations they detected in people using spirulina. Despite the lack of clinical evidence, Dr. Ben-Asher says companies continue to make unproven claims about its ability to treat a range of conditions, from macular degeneration to dental infections to multiple mental health conditions.
Are there side effects of spirulina?
It is considered safe to consume. Like any supplement, you run the risk of minor but non-life-threatening side effects, such as:
- Nausea
- vomiting
- Diarrhea
- Headaches
- Dizziness
Dr. Ben-Asher also points out that there are rare cases of allergic reactions ranging from mild to anaphylactic shock.
The most pressing concern is the high potential for contamination in the lake from which the spirulina is obtained. Dr. Laing explains that the water where blue-green algae grow can absorb heavy metals (lead, arsenic, cadmium, or mercury) and harmful bacteria from its immediate environment. There has also been reports of spirulina products that contain microcystins, a type of toxin that can cause severe liver damage depending on the amount ingested.
If you want your supplement to remain free of contaminants, do your research. Dr. Laing says that he should look for companies that grow spirulina in a controlled laboratory environment and have proof that the company tests the products for contaminants.
“There is no guarantee that even the most rigorously tested products are 100% safe,” he explains. “People who want to buy the product should do so from a reputable company that tests their products for contaminants.” Consumers will be much less exposed to harmful substances.
What is the best way to store spirulina?
The best way to extend the shelf life of spirulina is to keep it in a cool, dry place with low humidity or in the refrigerator. Because it’s available in multiple forms, from a powder to sprinkle on your oatmeal to supplement pills, there’s no quick expiration date. However, Dr. Laing says that the nutritional quality will degrade over time, and he will consume the product a few months after opening.
Both experts suggest looking for a label with a ‘Use-by’, ‘Best-if-used-by’ or ‘Guaranteed-fresh-until’ date. If a product passes its freshness date, it doesn’t necessarily mean it’s no longer safe to eat, says Dr. Laing. The dates are more of a signal of when you will get the best nutritional value and highest quality product. “Even if an expiration date has passed on a product you have at home, it should be safe to consume if stored and handled properly,” he explains.
Who should not take spirulina?
Dietary supplements are not regulated by the Food and Drug Administration. People with certain conditions may be at risk of harmful side effects or experience negative interactions with other medications they are currently taking. Both experts recommend people with the following conditions No take spirulina:
- Phenylketonuria
- autoimmune disorders
- Spirulina allergies
- bleeding disorders
Due to a lack of data on how this so-called superfood affects children and the risk of possible metal contamination, it is also recommended that it be avoided by young children, pregnant people, and people who are breastfeeding. Dr. Laing adds that people who take blood-thinning medications or who are about to have or have just had surgery should also not use the supplement.
As always, talk to your health care provider before taking a new supplement and if you need to consume the algae first.
Dietary supplements are products intended to supplement the diet. They are not drugs and are not intended to treat, diagnose, mitigate, prevent or cure disease. Be careful taking dietary supplements if you are pregnant or nursing. Also, use caution when giving supplements to a child unless recommended by your health care provider.
