Spirulina: Health Benefits, Side-Effects & Dosage Suggestion

With the increasing need for good foods and a healthy lifestyle, humans are foraging new highs and new depths. We mean it literally since the latest health food to hit the block is Spirulina right from the depths of the ocean.

Among the various spirulina benefits, the most notable one is weight loss.

Spirulina is a highly nutritious plant. Let’s know about spirulina health benefits and side effects of spirulina so that Spirulina can be used effectively.

Spirulina is one of the most talked about superfoods today. Check with a Possible Nutritionist for FREE to incorporate it into your diet wisely.

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9 Health Benefits of Spirulina

Spirulina powder nutrition is very impressive, one of the superfoods for weight loss

Not 1 or 2, we are listing 9 Spirulina benefits backed by science for all of you. Blue-green algae like spirulina or its cousin chlorella have been studied for a variety of health benefits.

Broadly, they seem to exert an antimicrobial, antiallergic, antioxidant, anti-inflammatory, and even antitumor properties. Let us elaborate on it in detail with necessary studies.

1. Weight Loss

That is the central premise of our article; spirulina weight loss. You may know that protein and fiber work hand in hand to reduce the appetite and recurrence of hunger.

Much to your benefit, spirulina is rich in both. Animal studies find long-term spirulina supplementation to be beneficial in reducing appetite.

In addition, an early study supplemented 2.8 grams of spirulina 3 times a week for a month to a section of obese participants whereas the others were given a placebo.

At the end of the study, the researchers found a small but statistically significant reduction in the body weight of the obese individuals given spirulina [3].

2. Anti-allergic Effects of Spirulina

The Spirulina plant with its host of vitamins and antioxidants have shown to help with allergies.

Yes, the same feeling when your nose becomes stuffy and eyes watery. Little do you know, spirulina’s health benefits include allergies too.

Studies on rats show that Spirulina benefits a specific type of allergy known as allergic rhinitis. When the rats were given spirulina, their allergy subsided to a great extent.

According to the study, the modus operandi of Spirulina was to reduce histamine secretion which helped abate allergy symptoms [4].

Another study conducted on humans (phew!) found that spirulina helped improve some irritating symptoms of allergy such as sneezing, nasal discharge. Itching and nose block when compared to placebo (mock drug). [5]  

Although allergy may seem to be trivial, those down with chronic conditions really suffer due to poor quality of life. Although spirulina powder benefits allergies, some more studies are warranted to understand how exactly it helps.

3. Reduce High Blood Pressure Reading

Knowing the health benefits of Spirulina plant could even calm the most frayed minds. By that we mean spirulina benefits lowering of blood pressure too.

In a study, people aged 18 – 65 years were given 4.5 grams of spirulina to be consumed for 6 weeks. This seemed to reduce their systolic blood pressure (the higher reading) and even diastolic blood pressure (lower reading).

Elevated blood pressure is one of the risk factors for heart disease. Spirulina’s ability to reduce its benefits to heart health eventually.

However, a note of caution. By just consuming spirulina but having foods with high salt content is not going to help you in the blood pressure crusade.

So practice a healthy lifestyle and diet but supplement it with spirulina for best results [6].

4. Benefits Heart Health due to its Action on Cholesterol Levels

One of the most common causes of heart disease is cardiovascular disease which is characterized by artery blockage. No points for guessing that excess fat ends up blocking the arteries.

Although dietary regulations and lifestyle amendments are key to preventing or managing heart disease, due to the health benefits of spirulina, it can be sneaked into the regime.

Research has found glorious results as well. Two grams of spirulina was given to patients with type 2 diabetes for 2 months seemed to significantly lower triglyceride concentrations, the ratio of total cholesterol to HDL C.

When the dosage was raised to 8 grams, the effects seemed to improve. Although these were experimental dosages, the fact that spirulina helps reduce triglyceride concentration can be used to good advantage.

And how does Spirulina do this? By reducing the secretion of an enzyme that helps make cholesterol in the body [7]. So when the circulating levels of lipids are low, the chances of blockage also goes down.

But atherosclerosis is not just the result of the accumulation of lipids. It is also got to do with inflammation. Guess who helps control inflammation as well? Spirulina.

In conjunction with this, it also lowers blood pressure. Thus seamless protection or prevention of heart disease by spirulina. Thus employ Spirulina’s benefits for good heart health.

5. Immunity Boost with Spirulina

 We have research which finds that spirulina helps battle away microbial infections at the cellular level by activating some immune system agents [8].

Spirulina is known to improve the functioning of the immune system thus battling the condition. Being choc-a-block with antioxidants also helps in improving the immune system’s action.

Spirulina is indeed a helpful supplement. When you keep healthy, weight loss is also easy. Spirulina weight loss is thus achieved.

6. Improves Memory 

Little would you have thought that spirulina powder nutrition could benefit children for improved memory and better scores too?

A study in Senegal supplemented 2 grams of spirulina with honey to 6 schools for 2 months. And Voila! At the end of the study, the students reported better scores and academic performance [9].

Although there would have been many factors at play here but remember spirulina is rich in proteins?

Proteins are the building blocks to neurotransmitters, the little enzymes which connect and transfer information between brain cells. Try our TruGreen with the goodness of Spirulina. 

7. Prevents Iron Deficiency Anaemia

Although you must have heard heart disease, diabetes or cancer to be the bigwigs in the disease world, there is yet another condition which is not taken seriously.

We are talking about iron deficiency anemia.  Studies peg the prevalence of anemia at 42% in women and almost 45% in older adults over 60 years of age [10].

Leave the numbers, iron deficiency manifestations include tiredness, fatigue, lackluster skin, and hair. Now, do we have your attention?

Well, the point is a study showed that spirulina benefits older adults to treat anemia and related immune-related problems. However, these are the findings from preliminary studies [11].

8. Improves Workout Capacity and Muscle Endurance

Physical activity accounts for 30% of the share in the weight loss story but what if you get tired pretty soon? Good news is around. Studies have shown that spirulina helps to improve exercise ability and muscle endurance.

In this study, 9 men accustomed to training received spirulina containing supplement for 4 weeks. They then had to exercise and the performance was noted.

This 4-week supplementation period was followed by a washout period wherein they didn’t take any supplement. Returning back, these men consumed the placebo (mock drug) for 4 weeks.

However, there was a difference! They could work out more and their exercise performance improved. It means their muscles didn’t tire out soon [12].

The health benefits of spirulina don’t seem to end.

9. Good for the Skin

We all know that pollution, free radicals, nutrient deficiencies are skin enemies. What if we tell you that one of the Spirulina uses is its role in benefitting good skin health by being a one-stop-shop to counter all this?

The Spirulina plant is rich in protein, B-complex vitamins, and minerals like iron which are known to be skin-friendly. It is also rich in antioxidants which fight off pollution and other environmental damage. What more could you ask for!

We have capped the benefits of spirulina to include just 9 of them however, it is just the tip of the iceberg. Spirulina has shown to help in the treatment of certain oral cancers too.

Apart from that, research finds it to be beneficial to deal with some liver issues and PMS symptoms too.

Spirulina is a vegetarian food which can be consumed by vegans. Spirulina consists of high amounts of protein, beta-carotene, B-complex vitamins and minerals and loads of antioxidants. Hence, spirulina provides the nutrients to vegans who are devoid of the nutrients available in animal products.

5 Probable Side-Effects of Spirulina

But isn’t spirulina all natural and supremely healthy? Wondering if such a great health-promoting plant form could have side effects? Read on to know whether there are any spirulina side effects or not!

1. Spirulina Plant May Suffer from Contamination

A lot of spirulina side effects depends on its cultivation. Freely cultivated spirulina such as those on unmonitored lakes is possibly contaminated with liver harming agents such as microcystins, toxic metals, and really harmful bacteria.

These can be dangerous if fed to children as they are far more sensitive than adults. The solution for this would be to read the labels to ensure that the spirulina powder you buy is cultivated under supervision such that it is safe for consumption.

Symptoms of consuming contaminated spirulina are stomach ache, nausea, weakness, thirst, rapid heartbeat. Consult a doctor and/or nutritionist before you begin on a spirulina course.

2. Spirulina May Affect Pregnancy

There are not many studies about the use of spirulina or spirulina benefits during pregnancy and breastfeeding. Stay safe by avoiding use during that time.

You could alternatively check with your physician before starting on a course during pregnancy or breastfeeding.

3. Spirulina May at Times Hamper the Immune System

Spirulina is known to affect the immune system and make it active. While this is a positive if you are trying to avoid trivial infections, in the case of autoimmune conditions, it may be counterproductive.

Auto-immune conditions occur when the immune system turns on the organs and starts attacking them considering it be bacteria or foreign agent.

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Hence spirulina is best avoided in auto-immune conditions like lupus, multiple sclerosis (MS), rheumatoid arthritis (RA), pemphigus vulgaris (a skin condition), and even Type 1 diabetes.

4. Spirulina Affects People Suffering from Phenylketonuria

Phenylketonuria is an inborn error of metabolism. Developed right at birth, some babies can’t digest a particular amino acid namely phenylalanine. Spirulina contains this amino acid and hence best avoided by those suffering from phenylketonuria.

5. Spirulina Influences Medications and Herbs

Spirulina’s effect on the immune system is well known and this turns into spirulina side effects for someone on immunosuppressants.

Similarly, spirulina may slow blood clotting and hence take it along with anticoagulants may increase the chances of bruising and bleeding.

Same for herbs that may alter the blood clotting time. It would be great if you could consult a physician before going on a spirulina regime.

Recommended Dosage of Spirulina [12]

Although Spirulina is a natural food product, one can’t consume an excess of it. Hence it is best to stick to the dosage suggestions on the pack or better still, go for a ready-made product with Spirulina like TruGreen.

That way you do not have to worry about the dosage per day yet derive Spirulina health benefits. Checking out with a physician is also recommended.

So go ahead and dive headlong in the health benefits of spirulina, a superfood for all occasion and for all health conditions. Watch this video to know more about this superfood!