By Nicola Shubrook – Registered Nutritionist
Spirulina powder and tablets.
Nicola Shubrook, a certified nutritionist, takes a closer look at this dietary supplement, explaining what it is, what its advantages and potential disadvantages are.
What is spirulina?
Spirulina is an algae that grows naturally in mineral-rich waters. Generally sold as a dark green powder and intended for use as a dietary supplement, it has not yet been extensively researched.
Nutritional Benefits of Spirulina
1 tablespoon (7g) of dried spirulina:
- 20kcal / 85kj
-
4.0g protein
-
0.5g fat
- 1.5g carbohydrates
- 0.3g fiber
- 95 mg of potassium
- 2.0 mg iron
- 1.0 mg of vitamin C
- 0.18 g of sel
Top 5 Health Benefits of Spirulina
A process called oxidation can lead to permanent inflammation and cell damage, which ultimately can lead to chronic disease and possibly cancer.
Spirulina is packed with antioxidant compounds, one of which, phycocyanin, is responsible for Spirulina’s deep blue-green color – it also helps to curb oxidation and inhibit inflammation.
Studies suggest that phycocyanin has potential benefits, including anti-inflammatory properties, protection against oxidative stress, and neuroprotective qualities.
2. May Reduce High Blood Pressure
A study examining the effects of a daily dose of 4.5g of spirulina for six weeks reported a reduction in systolic and diastolic blood pressure.
3. May Help Manage Cholesterol
Rich in compounds that have antioxidant properties, spirulina helps prevent damage to fatty compounds like cholesterol.
It also appears to help manage total cholesterol, by reducing “bad” low-density lipoprotein (LDL) cholesterol and increasing “good” high-density lipoprotein (HDL) cholesterol.
4. May Have Cancer Protective Properties
Animal studies suggest that spirulina supplementation may have a protective effect against cancer.
The mechanism by which it works could be the activation of immune cells called natural killer cells, which contribute to our defense against tumours.
More human trials are needed, but of those that have been done, the results look encouraging.
5. Can relieve hay fever
Spirulina appears to reduce inflammation of the nasal airways, which is a classic symptom of allergic rhinitis or hay fever.
In one study, it was found to significantly improve symptoms such as sneezing, nasal congestion, and itching.
Most of the studies to date have been in animals or small human trials, so more research is needed before any spirulina health claims can be confirmed.
Is spirulina safe for everyone?
People with phenylketonuria (PKU) should avoid spirulina completely because it contains an amino acid called phenylalanine, which people with this condition cannot metabolize.
People with an autoimmune disease like rheumatoid arthritis, lupus, or multiple sclerosis should also avoid spirulina.
Other people who should check with their doctor before taking spirulina are those taking prescription medications, pregnant or breastfeeding women, and people under the age of 18.
Always make sure you buy spirulina from a known source and choose a reputable brand, as there have been concerns in the past that it could be contaminated with toxins from bacteria, including microcystins.
Spirulina is also known to absorb heavy metals present in the water in which it is grown.
Nicola Shubrook is a nutritional therapist and works with private and corporate clients. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC).