11 Potent Health Benefits of Spirulina - Organic Authority (2024)

Spirulina powder is one of the most nutrient-dense functional foods on the planet. If you haven't jumped on this blue-green algae train, read on for 11 science-backed health benefits of spirulina to jump aboard.

Spirulina is beyond healthy and nutrient-packed. Research has shown it contains everything from antioxidants to anti-cancer properties, making it a functional food on the up-and-up in the nutrition world.

We are not prone to hyperbole, so when we say we have all the info you could ever possibly need on super greens and functional foods, we actually mean it. We spill the well-researched tea (green, obviously) on the oh-so-many health benefits of chlorella as well as the benefits of wheatgrass (and even how to grow wheatgrass at home). What’s more?

But wait, there’s more… we also have a handy guide on how to choose the healthiest greens powders, in which superpowered spirulina features heavily. And in case you were wondering, we constantly research and update our content. Never miss an update or the latest, sign up for our newsletter here.

Already experienced the wonders of spirulina? Pass on your greens wisdom and tell us all about it in the comments!

Read on to learn all about this special blue-green algae, including a whopping 11 health benefits of spirulina. We’ll also cover how to use spirulina powder, spirulina powder benefits, when to take spirulina, and any side effects you need to know about. Plus, we’ll answer the most common questions about spirulina.

What is Spirulina?

As we may have already mentioned, spirulina is a type of blue-green algae. It grows in saltwater and fresh water and is known to be high in both protein and micronutrients, which is pretty unusual.¹

Before now, you probably didn’t think of algae as anything more than something that you slip on when swimming in a lake. And while spirulina fresh from the lake may be slimy, it’s actually a pretty complete food as well. Apart from the long list of vitamins, minerals, and antioxidants, spirulina is made up of 55-70% protein, 15-20% carbohydrates, and about 7% fat.²

“Spirulina,” says certified nutritional consultant and Project Juice co-founder Lori Kenyon Farley “is a type of bacteria called cyanobacterium (but referred to as blue-green algae) that produces energy out of sunlight just like plants. It’s believed to have been a staple of the Aztecs and one of their main protein sources.”

So, spirulina isn’t new. Got it. But, at first, consuming blue-green algae that tastes like the bottom of a pond doesn’t sound entirely sexy. That is until you hear what spirulina can do for your body.

Kenyon Farley continues, “Spirulina may be one of the most nutrient-dense items on earth.”

Nutrition Profile of Spirulina

So far, we’ve been going on and on about how nutrient-dense spirulina is. Let’s look at this closer so you can really get the full picture.

Just one tablespoon (7 grams) of dried spirulina contains:³

• Calories: 20
• Protein: 4 grams (g)
• Fiber: 0.3 g
• Sugars: 0.2 g
• Calcium: 8.4 milligrams (mg)
• Iron: 2 mg
• Magnesium: 14 mg
• Phosphorus: 8 mg
• Potassium: 95 mg
• Sodium: 74 mg
• Folate: 7 micrograms (mcg)
• Choline: 5 mg
• Vitamin A: 40 international units (IU)
• Beta-carotene: 24 mcg
• Vitamin E: 0.4 mcg
• Vitamin K: 2 mcg
• Saturated fatty acids: 0.2 g
• Monounsaturated fatty acids: 0.05 g
• Polyunsaturated fatty acids: 0.2 g
• Essential and non-essential amino acids

If you ask us, that’s a long list of vitamins, minerals, antioxidants, and healthy fats for such a tiny amount of spirulina.

And if any of these numbers seem low to you, remember that this is just for 1 tablespoon. Daily doses of spirulina can range from 1 to 10 g or more per day.⁴ Not many foods contain 4 g of protein in just a tablespoon!

Now, how does all that nutrition impact your health? To answer this, it’s best to turn to spirulina’s health benefits.

11 Health Benefits of Spirulina Powder

Certified nutritional consultant and founder of Essential Daily Greens, Geri Giagnorio says spirulina “can help with health conditions that are brought on by inflammation and oxidative stress in the body… It’s effective in treating the basics of anti-inflammatory responses within the body when bombarded by free radicals. Spirulina’s nutrients are effective in healing, obtaining, and maintaining a healthier body because they all contribute to the proper functions of the organs and tissues in the body.”

Catherine Arnston, the founder of ENERGYbits®, adds that “100% spirulina algae provides a steady stream of energy to improve endurance, strength and focus… without chemicals, sugar, caffeine, gluten or stomach distress.”

With that, here are 11 health benefits of spirulina that are supported by science:

1. Reduces pain and inflammation

Animal studies have shown that spirulina has both analgesic (pain-relieving) and anti-inflammatory effects.

Researchers have found that spirulina is both safe and effective in reducing pain and inflammation. These effects are thought to be due to phytochemicals found in spirulina.⁵

2. Improves blood pressure

A recent systemic review revealed that spirulina supplementation may lead to decreases in both systolic and diastolic blood pressure. Per the review, using spirulina as a complementary treatment may aid in both treatment and prevention of high blood pressure. Daily intake of spirulina at a dose of 2 g or more for greater than 2 weeks seemed to be most effective in improving blood pressure parameters.⁶

3. Acts as an antioxidant

We know from scientific evidence and nutrient analyses that spirulina contains multiple antioxidants, including vitamin C, vitamin E, and beta-carotene.

The antioxidants in spirulina are thought to fight off harmful free radicals and prevent cell damage in your body. They also may reduce oxidative stress, which can lead to cancer, heart disease, and poor immunity.⁷

4. Is antimicrobial

Spirulina possesses antimicrobial properties. This means the blue-green alga may help treat infections from bacteria and fungi.

Spirulina has been shown to fight off gram-positive bacteria like Staphylococcus aureus and fungi like Candida albicans.⁸

5. Helps athletic performance

Believe it or not, spirulina may improve your athletic performance.

A recent review on both spirulina and chlorella concluded that spirulina may help correct nutrient deficiencies that are holding some athletes back. The review pointed out that some researchers have found spirulina may increase both oxygen uptake and time to exhaustion.⁹

6. Improves gut health

Although research has mostly been performed on animals, scientists believe spirulina could improve the health of your gut.

One mouse study revealed that spirulina supplementation improved the balance of good and bad bacteria in the gut. A healthy and balanced gut microbiome may help prevent such diseases as cancer, heart disease, and obesity.¹⁰

7. Lowers cholesterol

Spirulina has been shown to have promising effects on cholesterol in both animal and human studies.

According to one review, regular use of spirulina may increase HDL “good” cholesterol and decrease LDL “bad” cholesterol. The algae may do this by preventing the absorption of cholesterol found in foods.¹

8. Aids in cancer treatment

Cancer is a sensitive yet important topic for many people. And while supplements cannot cure or treat cancer on their own, some, including spirulina, may be useful as complementary treatments.

One human trial on cancer patients found that spirulina supplementation led to improvements in immunity after 2 rounds of chemotherapy. In the study, spirulina was also associated with fewer instances of treatment regimen alterations due to side effects.¹¹

9. Relieves seasonal allergies

Spirulina may be more effective than antihistamines for treating allergic rhinitis and seasonal allergies, at least according to one study. In the study, participants received either 2 g of spirulina or 10 mg of cetirizine, an antihistamine, every day for 2 months. At the end of the study, those who took spirulina had better improvements in runny nose, nasal obstruction, and smell reduction than those who took cetirizine.¹²

10. Treats anemia in kids

Due to its iron content, spirulina is thought to be a natural remedy for anemia, especially in children.

A study from 2021 linked the daily intake of spirulina to improvements in iron deficiency anemia in children aged 6 months to 23 months. Researchers also found that, compared to a basic corn-soy blend, a spirulina corn-soy blend improved iron levels faster.¹³

11. Supports blood sugar

Some research suggests that spirulina could improve blood sugar levels, which may be beneficial for anyone living with diabetes.

One systemic review of 8 studies found that spirulina helped reduce fasting blood sugar, but not post-meal blood sugar or HbA1C. The review also revealed spirulina’s ability to improve triglycerides and total cholesterol, two parameters important to the treatment of type 2 diabetes.¹⁴

Is Spirulina a Superfood?

Spirulina is super and it’s also a food, but, technically speaking, there’s no such thing as a superfood (sorry!).

The term “superfood” is really a marketing term more than anything else. For that reason, there’s no true definition of what a superfood even is.

Instead, spirulina should be looked at as a functional food.

Functional foods are foods that are jam-packed with nutrients as well as potential health benefits. While basically all foods offer at least some nutrition and benefits, functional foods take it one step further.¹⁵ Spirulina contains a long list of macronutrients and micronutrients, including antioxidants and healthy fats. This specific nutrient combo is what makes spirulina a functional food, and a strong one at that.

Hopefully, by now, you see that spirulina has the potential to benefit your health in a number of ways.

Is It Good to Take Spirulina Every Day?

Typically, supplements like spirulina need to be used on a regular basis to see results. And while spirulina appears to be safe, it’s important to know that long-term studies have not been performed on it.

Most human trials looking at spirulina don’t go beyond 6 months. A review of over 700 reports found the timeline of spirulina usage to span anywhere from half a month to 6 months. Per the review, spirulina was used daily, with higher doses used for the short term only.¹⁶

So, yes, you should take spirulina every day if you’re using it for health benefits. Though, there’s no need to double-dose if you miss a day here and there.

What Happens When You Take Spirulina Every Day?

In theory, taking spirulina every day should up your chances of seeing some positive effects.

Some people who have used spirulina swear they’ve seen results in just days. And while this may be true, this evidence is anecdotal at best (still valid, though!).

What we’re trying to say is that, when it comes to supplements, it’s best to take success stories with a grain of salt. You won’t really know what happens for you personally until you take a supplement like spirulina every day. So, before you turn into a spirulina influencer, check spirulina out for yourself.

And, by the way, we fully support you using spirulina every day. So much so that you can find Ora Organic’s Easy Being Green powder made up of both spirulina and chlorella (another favorite of ours) in our Organic Authority Shop!

Btw, every item we sell passes our rigorous vetting process (basically, we do the research so you don’t have to). That means we only offer products that truly deliver in terms of their ethos and efficacy.

Before we recommend a product and stamp it with the Organic Authority Approved Seal, we dive deep into claims of clean ingredients, supply chain transparency, sustainability, social responsibility, and efficacy before moving on to experience and test it for ourselves. Then, once we know we love it, we share the love.

How to Use Spirulina Powder

Spirulina may be one of the most nutrient-dense substances on earth. But, as Kenyon Farley points out, “It takes like pond water.”

Good thing companies know this and offer spirulina in powder form.

Holistic nutritionist Jennie Miremadi says she prefers powders over tablets and capsules “because powders are generally more easily absorbed and often contain fewer fillers or binding agents.”

Okay, so powder is definitely the preferred form of spirulina. But how do you use it?

Well, first, it’s best to start with the dosage. Spirulina dosing directions may vary from one product to another, and it’s best to follow the directions of your chosen supplement. Recall that spirulina doses range from 1 to 10 g per day.⁴

Once you’ve got your dose down, it’s time to figure out what to mix your spirulina powder with to ensure it doesn’t taste like you’re drinking a literal pond.

Here are a few ideas for how to use spirulina powder:

• Mix it into your favorite flavorful smoothie recipe
• Stir it into tasty beverages, like juice or matcha latte
• Bake it into healthy desserts
• Add it to homemade sauces, stews, and dips
• Sprinkle it on top of salads and soups

Any way you use it, you’ll reap all the benefits of spirulina powder.

And no matter how you decide to partake of the power of spirulina powder, make sure you find a method that is both enjoyable and easy. There’s nothing worse than eating or drinking something that tastes terrible just for the sake of health. Food can absolutely be both highly nutritious and delicious.

When Should You Take Spirulina?

The best time to take spirulina is when it’s best for you.

There haven’t been enough studies to definitely say that one time of the day is better than others for taking spirulina. So don’t listen to what Becky from accounting says. There’s zero evidence that 7:39 AM is the one and only time to take spirulina for its benefits.

It may take a few tries to figure out the best time for you to take spirulina. While some people find that taking spirulina at breakfast time is best, others think it’s easier to remember to take their supplements at night.

You may need to set a reminder or two initially to help you remember to take spirulina every day. But, eventually, once you’ve gotten into your rhythm, taking spirulina will become second nature.

Spirulina vs. Chlorella Benefits, What’s the Difference?

Like spirulina, chlorella is a type of alga that is loaded with potential health benefits.

Chlorella is filled with nutrients like vitamin D, vitamin B12, and iron, which are hard to come by if you’re vegan or following a plant-based diet. You can also find protein, fat, carbohydrates, B vitamins, vitamin C, beta-carotene, and other macro- and micronutrients in chlorella.¹⁷

Compared to spirulina, chlorella is higher in calories, omega-3 fatty acids, magnesium, iron, and zinc. Spirulina, on the other hand, is slightly higher in protein.¹⁸

Yet, both types of algae remain high in antioxidants and plenty of other beneficial nutrients. And both spirulina and chlorella may benefit heart health, immunity, and blood sugar.¹⁷

Some studies have shown chlorella to be hepatoprotective, meaning it may protect the liver from damage. Chlorella has also been found to be anti-inflammatory, antihypertensive, and detoxifying.¹⁷

In short, spirulina and chlorella are alike in many ways, including their nutrition profiles and their benefits. However, chlorella is thought to be different in that it contains more calories and fat and may protect the liver.

In the end, you can’t go wrong with either nutrient-packed option!

Are There Side Effects of Spirulina?

Nothing is perfect, and this includes spirulina.

Any and all supplements come with precautions and at least some risk of side effects.

Common side effects of spirulina include nausea, vomiting, diarrhea, headaches, and dizziness.¹⁹ These side effects may be more likely if you take more spirulina than you should (always follow dosing directions!).

But there are other potential downsides to spirulina, at least for some people.

“While spirulina is generally quite safe, it is easily contaminated when growing. Before consuming any spirulina, individuals need to make sure that they are consuming a source that is tested for contaminants and toxins,” says Miremadi.

Contaminated spirulina can cause liver damage, vomiting, weakness, increased heart rate, shock, and even death.¹⁹ Yikes. This means it’s (obviously) vital to use only reputable brands that sell safe and non-contaminated spirulina.

Miremadi also warns, “Individuals with phenylketonuria (PKU) should avoid consuming spirulina because it contains phenylalanine, an amino acid that people with PKU are unable to metabolize.”

Additionally, it’s best for people with autoimmune diseases to avoid spirulina. This is because spirulina may stimulate the immune system, which could potentially increase symptoms of their disease.¹⁹

If you’re pregnant or breastfeeding then you may want to hold off on using spirulina for now. There’s just not enough scientific evidence to know if spirulina is completely safe during these important life stages.¹⁹

It should go without saying (but we’ll say it anyway) that you should avoid using spirulina if you’re allergic to it. While a spirulina allergy is rare, it is possible.

Conclusion and The Bottom Line

Spirulina is a blue-green algae that does more than just make the bottom of a lake slimy.

Spirulina contains a long list of vitamins, minerals, healthy fats, and antioxidants that make spirulina a nutrition powerhouse. Because of its nutrition profile, spirulina may benefit heart health, blood sugar, immunity, gut health, and various diseases.

Spirulina dosage typically ranges from 1-10 g per day (but always follow the product’s directions!). Side effects of spirulina are minimal, but the alga may not be suitable for everyone.

Be sure to choose a reputable brand that has been tested to show it is free of contaminants.

It’s always a good idea to talk with a healthcare provider before starting any new supplement regimen.

Ready to give spirulina a try? You can take step one by visiting the Organic Authority Shop!

Are you ready to experience the mega health benefits of spirulina?

Here are 3 ways to get started!

1. Choose a high-quality reputable spirulina brand.
2. Choose a powder, tablet, or capsule that works with your lifestyle.
3. Then take the right daily dose for your weight to get the full health benefits.

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