Also known as: Arthrospira platensis, Blue-green algae
Spirulina is a cyanobacterium (blue-green algae) cultivated as a nutrient-dense superfood and supplement. It is exceptionally rich in protein, B vitamins, iron, and the unique antioxidant phycocyanin, with clinical evidence supporting benefits for lipid profiles, blood pressure, and blood sugar regulation.
Spirulina is a photosynthetic cyanobacterium that has been consumed by humans for centuries, including by the Aztecs and in the Lake Chad region of Africa. It contains approximately 60–70% protein by dry weight with a complete amino acid profile, making it one of the most protein-dense natural foods. Its distinctive blue-green color comes from phycocyanin, a potent antioxidant and anti-inflammatory compound unique to cyanobacteria. Multiple meta-analyses of RCTs have demonstrated that spirulina supplementation can significantly reduce total cholesterol, LDL cholesterol, and triglycerides while modestly increasing HDL cholesterol. Additional clinical evidence supports blood pressure reduction, improved fasting blood glucose, and enhanced antioxidant status. Spirulina is also a rich source of gamma-linolenic acid (GLA), vitamin B12 analogs (though largely inactive pseudovitamin B12), iron, and beta-carotene. Quality control is essential, as spirulina from uncontrolled sources may be contaminated with microcystins or heavy metals.
A meta-analysis of 12 RCTs found spirulina supplementation significantly reduced total cholesterol, LDL cholesterol, and triglycerides, with a modest increase in HDL cholesterol.
Clinical trials suggest that spirulina at 1–8 g per day can modestly reduce systolic and diastolic blood pressure, possibly through increased nitric oxide production via phycocyanin.
Phycocyanin, spirulina's primary pigment, has demonstrated strong antioxidant activity by scavenging reactive oxygen and nitrogen species, and inhibiting NADPH oxidase and COX-2 in human studies.
With meals, divided into 2–3 doses
Most clinical benefits observed at 2–4 g per day. Choose products tested by third-party labs for heavy metals and microcystin contamination.
Smoothies, juices, and flexible dosing
Convenient daily supplementation
Thorne
NOW Foods
Abtei
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