It’s hard to find a more nutritious superfood than spirulina, so it’s no surprise that spirulina’s benefits have made it one of the most popular natural health foods worldwide.
Spirulina is a blue-green algae packed with vitamins, minerals, proteins, and fatty acids. Its nutrient profile is so powerful that it’s used to support the health of astronauts in space.
Let’s look at the many health benefits of spirulina and how this superfood can support overall health.
What is spirulina?
Spirulina, also known as cyanobacteria, is an edible blue-green algae that naturally grows in saltwater and nutrient-rich freshwater lakes, rivers, and ponds.
Spirulina absorbs nutrients and antioxidants from the surrounding water and utilizes sunlight for photosynthesis. This results in highly concentrated levels of essential nutrients and phytochemicals, making spirulina exceptionally nutritious.
“Out of all the green foods you can add to your diet, spirulina is one of the most powerful–it’s loaded with protein, essential fatty acids, and B vitamins, making it an excellent alternative for those who struggle to eat enough vegetables,” explains Dr. Berg.
Spirulina has been used as a food source for centuries, and it’s believed that the Aztecs in Central America first discovered spirulina and consumed it to help support energy levels and promote longevity.
Today, dried spirulina is enjoyed around the world and is often added to smoothies, drinks, and shake recipes for a quick nutritional boost or taken as spirulina supplements.
Why do astronauts use spirulina?
Astronauts face extraordinary challenges. They rely on peak physical and cognitive health to sustain an extremely demanding environment. Exercise and nutrition play an essential role in promoting astronauts’ health.
The National Aeronautics and Space Administration (NASA) recognized the need for optimal nutrition for their astronauts and funded research to identify a nutrient-dense food that is also practical and convenient.
Their final report recommended spirulina as one of the most nutritious options to help support overall health during space travel.1
Spirulina provides a broad range of amino acids, essential fatty acids, and antioxidants, which support cellular energy, bone health, muscle function, and overall physiological resilience–critical factors in physically demanding environments like space.
In addition, spirulina has a long shelf life and can be stored and transported easily, making it a convenient nutrient source for astronauts.
Watch the video below to learn why adding spirulina to your diet is a great way to support your health, even if you aren’t traveling to space.
Spirulina benefits
Spirulina’s broad nutrient profile offers many potential health benefits, including support for normal immune function, cardiovascular wellness, and cellular health.
Additionally, research published in the Archives of Toxicology suggests that spirulina consumption may support overall wellness by promoting antioxidant activity and a balanced inflammatory response.2
Here are nine reasons why spirulina is considered a powerful addition to a nutrient-rich diet.
1. Nutritional powerhouse
Spirulina is an exceptional source of vitamins and minerals, contains all nine essential amino acids, and provides potent health-promoting phytochemicals.
Spirulina is an excellent natural source of:
- Vitamin E
- Vitamin C
- Vitamin B1
- Vitamin B2
- Folate
- Iron
- Potassium
- Calcium
- Copper
- Beta-carotene
- Chlorophyll
- Phycocyanin
Many of spirulina’s nutrients have potential antioxidant properties that may help promote healthy aging and overall cellular function.
One of the most unique compounds in spirulina is phycocyanin, an antioxidant compound and the pigment responsible for its vibrant blue-green color.
Spirulina also offers gamma linoleic acid (GLA), an essential fatty acid that helps support normal metabolic function, promotes skeletal and cognitive health, and may enhance reproductive wellness.
2. Supports cholesterol balance
Spirulina supplementation may help support total cholesterol levels by promoting a favorable ratio of high-density lipoprotein (HDL) to low-density lipoprotein (LDL).
Balanced blood lipids are crucial for maintaining metabolic balance and contributing to overall cardiovascular function.
3. Promotes healthy blood pressure
A study published in Nutrients found that taking spirulina, when consumed regularly as part of a balanced lifestyle, may help support normal systolic and diastolic blood pressure.3
Spirulina contains antioxidants that may help reduce oxidative stress and support the integrity of blood vessels. It may also promote the production of nitric oxide, which supports blood vessel relaxation and healthy circulation.
4. Supports balanced blood sugar
According to research published in Phytomedicine, phycocyanin, a pigment found in spirulina, may help promote energy balance and normal blood sugar control, especially when paired with a low-carb diet.4
Incorporating spirulina may support satiety and normal metabolic function, which can contribute to managing a healthy body weight over time.
While these early findings are promising, more research is needed to understand the full extent of phycocyanin’s effects on metabolic health.
5. Enhances immune support
Spirulina has been valued for its ability to support the immune system for centuries.
Spirulina is a rich natural food source of immune-supportive nutrients, including vitamins C and E, beta-carotene, and iron. These nutrients help maintain the normal function of immune cells and may contribute to balanced immune responses.
In addition, spirulina may help support the body’s natural histamine regulation, contributing to overall respiratory wellness and immune support.
6. Supports cellular health
Spirulina contains various antioxidant compounds–including phycocyanin, beta-carotene, and chlorophyll–that help strengthen the body’s ability to protect cells from oxidative stress and support overall cellular function.
These compounds are known to help maintain the integrity of DNA and cellular structures, promoting long-term cellular health when consumed as part of a nutrient-rich diet.
7. Promotes liver health
Spirulina contains antioxidants and nutrients that help support the body’s resilience to oxidative stress and promote normal fat metabolism, both important factors for maintaining healthy liver function.
A study published in Nutrients found that spirulina has shown potential to support liver health markers and a balanced inflammatory response. It may also offer benefits for greater gut microbiota diversity, which has been suggested to play a role in overall liver function.5
8. Supports eye health
Spirulina contains high levels of carotenoids, including beta-carotene, that help nourish and support the health of eye tissue and normal vision. Including spirulina in your routine may also help promote overall healthy eye function and comfort over time.
9. Natural source of iron
Spirulina is a natural source of iron, a vital mineral involved in the production of hemoglobin–the protein in red blood cells responsible for carrying oxygen throughout the body.
While spirulina contains primarily non-heme iron, its unique combination of amino acids and micronutrients help improve its bioavailability, making it a useful addition to diets that include fewer iron-rich foods.
How to add spirulina to your diet
Spirulina is available as a dietary supplement or in powder form. It can be easily mixed into water, smoothies, and almond milk or sprinkled into recipes for a concentrated boost of nutrients.
Its earthy flavor pairs well with ingredients such as citrus, mint, and ginger, making it a versatile addition to green juices, fat bombs, or salad dressings.
Consuming spirulina powder is generally safe and well tolerated. However, it’s important to note that spirulina can interact with blood-thinning medications and immunosuppressant drugs.
Those who take medications to treat high blood pressure or autoimmune diseases, including multiple sclerosis and rheumatoid arthritis, should avoid spirulina until they speak to their doctor to ensure it doesn’t interfere with their treatment.
Key takeaways
Spirulina is a nutrient-rich superfood that has been used to promote health and well-being for centuries.
Some of the top spirulina benefits include supporting immune health, promoting antioxidant activity, and providing a rich source of essential vitamins, minerals, and amino acids.
Spirulina is typically available in powder form that can easily be mixed with your favorite beverages or smoothies, or can be taken as a dietary supplement.
FAQ
What are the health benefits of spirulina?
Spirulina is a blue-green algae rich in vitamins, minerals, essential fatty acids, and other nutrients that support overall well-being.
Regularly consuming spirulina may help support cardiovascular function and normal blood lipids, promote balanced immune responses, and contribute to healthy vision and liver function.
Is spirulina keto-friendly?
Yes, spirulina is keto-friendly. It’s high in protein and healthy fatty acids while being low in carbohydrates, making spirulina a great source of nutrition on a ketogenic diet.
Is spirulina low-carb?
Yes, spirulina is low in carbohydrates. One tablespoon (seven grams) of dried spirulina contains less than one gram of carbohydrates, making it a highly nutritious, keto-approved food.
Why does NASA use spirulina?
Spirulina is one of the most nutrient-dense food sources, which may explain why it has been chosen as the perfect nutrient source for astronauts on long-term space missions.
Its rich supply of vitamins, minerals, and antioxidant compounds helps support cellular resilience and overall well-being during physically demanding conditions, such as space travel.
Is spirulina safe?
Spirulina can absorb harmful substances, such as heavy metals or microcystins, which may pose risks if consumed in large quantities.
However, most spirulina comes from specialized farms that monitor water quality, minimizing contamination risks. Overall, spirulina is nutritious and offers various health benefits.
Can I have spirulina daily?
Yes, you can have spirulina daily. The recommended daily intake of spirulina varies depending on your chosen brand, but most people can safely consume around 3 to 10 grams of dried spirulina daily.
