As the global population grows, the planet’s resources are being depleted and sustainable food sources are necessary to maintain a global food supply. Projections have indicated that animal-based diets are unsustainable, so many companies are investing in plant-based food sources. One of the more sustainable food sources is spirulina. Spirulina is a blue green algae that can grow in any water source (sea, pond, or even in an at-home pool). It produces more protein per acre than other sustainable crops, while using far less water. More importantly, as a water-based crop, it is not competing with valuable agricultural land. Spirulina is so nutrient dense that the Food and Agriculture Organization (FAO) and the World Health Organization (WHO) declared in 2008 that it should be evaluated for ensuring food security and combating malnutrition in developing countries. (Food security is making sure that all people have access to healthy, nutritious food.)
Spirulina is about 60% protein and contains high levels of copper, iron, and some B-vitamins. It also contains many antioxidants, including phycocyanin (this gives spirulina its unique blue-green color). There are two different types of spirulina—blue spirulina and green spirulina. Blue spirulina is an extract that concentrates the phycocyanin. It is lower in other nutrients (protein and micronutrients), but has a clean taste. It is typically used as a natural blue color in powdered beverages and candy. Commonly seed as a supplement, green spirulina retains all the original nutrients, but has a lower phycocyanin content. It has a very distinctive “ocean”-like taste and aroma.
Like other antioxidants, spirulina’s primary benefits are in fighting free radical production and inflammation in the body. Free radical production and inflammation lead to both external and internal signs of aging. Preliminary studies have shown that regular consumption of spirulina supports gut health, which correlates to healthy skin. Finally, spirulina contains amino acids (proline and glycine) that support collagen production, which is critical to maintaining youthful skin. Beyond skin health, spirulina has been shown to aid in heart and immune health. Studies have shown that it can lower blood pressure, cholesterol, bad (LDL) cholesterol, triglycerides while raising good (HDL) cholesterol. Other studies have shown that spirulina might have anti-cancer properties and might improve the immune system by relieving allergy symptoms (particularly asthma symptoms). For diabetics and pre-diabetics, animal-based studies have shown that spirulina might lower fasting blood sugar levels and support healthy blood sugar levels. For athletes, spirulina might increase oxygen uptake, which improves sports performance, muscle strength, and endurance. Spirulina is also known to remove toxins (heavy metals) and alkalize the body; which makes it essential to any detox. Finally, spirulina is known to help support healthy functioning of the liver. Combined with its ability to lower triglycerides, it has been studied to reduce the occurrence of Non-Alcoholic Fatty Liver Disease (NAFLD).
Dosages of spirulina vary according to the condition that it is meant to treat. For managing cholesterol, dosages in the range of 1-8 grams per day have been proven effective. For lowering blood pressure, dosages of 3.5-4.5 grams per day have been effective. For improving muscle and sports performance, dosages of 2-7.5 grams per day have been used. For blood sugar control, mild effects have been seen with 2 grams per day. For treating NAFLD, dosages of 4.5 grams per day have been effective. For general detoxification effects, 3-5 grams of spirulina is recommended per day.
Spirulina is typically found as either a powder or a capsule. 1-2 teaspoons of a powder (like this one) is equal to about 6-8 grams of product, which is well within the recommended dosages for all conditions. If the taste is too off-putting, spirulina can also be found in tablets, like this one. The obvious downside of this is that multiple tablets need to be consumed to get a worthwhile, effective dosage. For example, this product requires 3 tablets to get 3 grams of product (which is still on the lower end of what might be effective).