Spirulina: The Nutrient-Dense Superfood and How to Use it

Spirulina, a blue-green algae often hailed as a superfood, has gained popularity in recent years due to its impressive nutritional profile and potential health benefits.

Key Benefits of Spirulina

Powerful Antioxidant: Spirulina's primary benefit lies in its antioxidant properties, which help combat premature aging of cells and prevent age-related diseases.

Iron Source for Vegetarians: Unlike most plant-based iron sources, spirulina's iron content is highly bioavailable, making it an excellent option for vegetarians and vegans.

Fatigue Reduction: By addressing iron deficiencies, spirulina can help reduce fatigue and improve oxygen transport to cells.

Immune System Boost: Its high content of plant-based proteins, phycocyanin, and iron contribute to reducing fatigue and supporting proper immune system function.

Nutritional Profile

Spirulina is renowned for its impressive nutritional density:

High protein content (up to 65%)

Rich in vitamins (especially B vitamins)

Abundant in minerals and trace elements

Contains phycocyanin, a potent blue pigment with antioxidant properties

One of spirulina's unique features is its lack of a cellulose wall, making its cellular content more accessible to digestive enzymes and increasing the bioavailability of its active compounds.

How to Use Spirulina

While spirulina is often touted as a complete food, it's important to consume it in moderation to avoid digestive issues. Here are some ways to incorporate spirulina into your diet:

Powder form: Mix 1-2 teaspoons into smoothies, juices, or water.

Tablets: Take as a dietary supplement following package instructions.

Added to recipes: Sprinkle small amounts into salads, soups, or homemade energy bars.

Recommended Dosage and Safety

The typical dosage in clinical studies ranges from 1 to 10 grams per day, usually divided into multiple doses. However, it's best to start with a lower dose and gradually increase to assess your tolerance.

While spirulina is generally considered safe, some potential side effects include:

• Gastrointestinal discomfort
• Headaches
• Allergic reactions (rare)

Always consult with a healthcare professional before adding spirulina to your diet, especially if you're pregnant, nursing, or have a pre-existing medical condition.

By incorporating spirulina mindfully into a balanced diet, you can potentially reap its numerous health benefits while enjoying this nutrient-dense superfood.

Source : http://www.wikiphyto.org/wiki/Spirulina

Reference on http://www.wikiphyto.org

Translation in English by Google Translate  (go to the page of the source linked | on Chrome cellphones go on the 3 dots on the top right and select translate in your preferred language | on laptop right click your mouse and select option translate when hoovering on the page

plant name

Spirulina

International Latin denomination

Arthrospira platensis Gomont (syn. Spirulina platensis (Gomont) Geitler) and Arthrospira maxima Setchell & NL Gardner (syn. Spirulina maxima (Setchell & NL Gardner) Geitler)

botanical family

Cyanophyceae (blue algae)

Description and habitat

• Movable, multicellular, coiled, unbranched microscopic filaments
• Spirulina platensis is native to the lakes of Chad
• Spirulina maxima from Lake Texcoco in Mexico
• Currently grown in ponds, spirulina is particularly recommended for its richness in all types of nutrients.
  • There are four families of algae, green ( Chlophyceae ), brown ( Phaeophyceae ), red ( Rhodophyceae ) and blue ( Cyanophyceae )
  • Blue-green algae tend to be terrestrial and very small in size.

History and tradition

• Traditional food of the Kanembous of Chad and testimonies of consumption by the Aztecs, the Incas and pre-Incas, reported by the conquistadores

Parts used

• Whole seaweed

Dosage forms available

• Powder, tablets or capsules

Usual dosages

• 2 to 10 grams per day

Composition

Main components of the plant

• Protein (60-70%) of good quality (richer in protein than meat) with branched amino acids
• High molecular weight polysaccharides : immolina
• Nucleic acids (30% DNA and 70% RNA)
• Phycocyanin (combination of a protein from the phycobiliprotein family and water-soluble pigments from photosynthesis)
• Rich in iron, vitamins A and B12, carotenoids , manganese, chromium, sodium and potassium, source of calcium, magnesium, zinc, copper, vitamins C and E, phycocyanin (natural blue pigment food coloring and antioxidant)
• Composition of spirulina in vitamins, for 100 grams:

Provitamin A 140mg (Beta-carotene 85mg) Vitamine B1 Thiamine 3,5 mg Vitamine B2 Riboflavine 4 mg Vitamine B3 Nicotinamide 14 mg Vitamin B5 - Pantothenic Acid 0.1mg Vitamine B6 Pyridoxine 0,8 mg Vitamine B7 Inositol 64 mg Vitamin B8 or H - Biotin 5µg Vitamin B9 Folic acid 10 µg Vitamin B12 Cobolamine 0.3mg Vitamin E Tocopherol 10mg Vitamin K Menadione 2.24 mg Essential fatty acids: 

Gamma-linolenic acid

 1000 mg

• Composition of spirulina in essential and non-essential amino acids, for 100 g:

Alanine        4,7g Arginine 4,3g Aspartic acid 6.1g Glutamic Acid 9.1g Cysteine ​​6.0g Glycine        3,2g Histidine 1,0g Proline 2.7g Serine 3.2g Tyrosine 3,0g Isoleucine 3,5g Leucine        5,4g Lysine 2,9g Methionine 1.4g Phenylalanine 2.8g Threonine 3.3g Tryptophan 9.0g Valine 4,0g

• Composition of spirulina in minerals, for 100 g:

Magnesium 285mg Phosphorus 1000 mg Sodium 600 mg Calcium 215 mg Iode 200 µg Iron 81 mg Zinc 1.6 mg Selenium 13.8 mcg

Main components of buds or young shoots

Main components of essential oil

Properties

Plant properties

• Improves nutrition [1]
  • Vitamin B12 from seaweed is a bioavailable source, but spirulina is said to contain pseudovitamin B12 (an inactive corrinoid), which is not suitable for use as a source of vitamin B12, especially for vegetarians [2] , it is not a reliable source of vitamin B12 [3] , unlike chlorella [4]
• Clinical trials would have shown that the absorption of a daily dose of 10 grams of spirulina for 4 to 6 weeks would be enough to cure a child suffering from severe malnutrition [5] , [6] , [7] , it is used in Africa as an accompaniment to antiretroviral treatments, in people with HIV [8] . It would bring weight gain, a gain in CD4 lymphocytes, and a decrease in opportunistic infections
• On the other hand, can help in the management of obesity at a dose of 1 gram per day [9]
• Immunostimulating effect [10] , [11] , immunomodulating and anti-inflammatory, increases the expression of TNF-alpha, IL-1beta, COX-2 ( Immolina , high molecular weight polysaccharide ) [12]
• Spirulina may have potential therapeutic effects in improving weakened immune functions, especially after use of anti-cancer drugs [13]
• Anti-allergic, spirulina is more effective than placebo in the treatment of allergic rhinitis [14] , and it even seems more effective than cetirizine [15]
• Increases tone by its richness in vitamin B12
• Improves muscle detoxification and increases antioxidant enzymes [16] , decreases oxidative stress that occurs during intensive exercise, improves fat utilization and may have beneficial effects on performance and recovery [17 ]
• Antioxidant [18] , [19] , action on reactive oxygen species [20] and anti-inflammatory (c- phycocyanin ) [21] , [22] , [23]
• Stimulate the proliferation of neural stem cells [24] and bone marrow (with blueberry , green tea , catechin , carnosine , vitamin D3) [25]
• Neuroprotective [26] , vis-à-vis the process of ischemia/reperfusion [27] , improves a model of Parkinson's disease (decrease in the activation of microglial cells) [28] , protection of dopaminergic neurons ( polysaccharide ) [29] , by interaction with microglia [30]
• Prevention of calcium oxalate stones, due to anti-urolithic and antioxidant properties, protective of kidney tissue [31]

Bud properties

Properties of essential oil

Indications

Indications of the whole plant (phytotherapy)

• Adjuvant in the fight against cancer, cellular aging, infectious diseases, declines in the immune system, major action in the functioning of the bone marrow (stimulation of erythropoiesis) [32]
• Malnutrition
• Asthenia
• Convalescences
• Iron deficiency anemias
• Allergic rhinitis (treatment and prevention) by suppressing Th2 cell differentiation by inhibiting IL-4 production [33]
• Prevention of atherosclerosis (Spirulina enriched with Silicon) [34]

Indications of the bud (gemmotherapy)

Specific indications of essential oil (aromatherapy)

Known or suspected mode of action

Usual formulations

Regulations

Possible side effects and precautions for use

• Digestive disorders, possible nausea
• Extremely rare allergies [35]
• Risk of drug interactions by action on cytochromes P450, weak inhibitor of CYP2E1, CYP1A2, CYP2C6 [36]
• Avoid in case of hemochromatosis and phenylketonuria, liver failure, taking anticoagulants (because spirulina slows down coagulation)
• There is a moderate risk of drug interaction with immunosuppressants and corticosteroids (theoretical risk due to activation of the immune system)
• No contraindication for use at moderate doses during pregnancy, a priori
• Risk of contamination with other blue-green algae (cyanobacteria: Anabaena, Microcystis, Nodularia, etc.) which produce toxic microcystins [37]

Bibliographic references

1. Go↑ Bucaille P. Interest and efficacy of Spirulina algae in the diet of children with protein-energy malnutrition in tropical environments: about 28 observations. Doctoral thesis in Medicine, Paul Sabatier University, Toulouse III (1990)
2. Go↑ Watanabe F, Takenaka S, Kittaka-Katsura H, Ebara S, Miyamoto E. Characterization and bioavailability of vitamin B12-compounds from edible algae. J Nutr Sci Vitaminol (Tokyo). 2002 Oct;48(5):325-31. PMID 12656203
3. Go↑ Watanabe F. Vitamin B12 sources and bioavailability. Exp Biol Med (Maywood). 2007 Nov;232(10):1266-74. PMID 17959839
4. Go↑ Kittaka-Katsura H, Fujita T, Watanabe F, Nakano Y. Purification and characterization of a corrinoid compound from Chlorella tablets as an algal health food. J Agric Food Chem. 2002 Aug 14;50(17):4994-7. PMID 12166996
5. Go↑ Loïc Charpy, Marie José Langlade and Romain Alliod. Can Spirulina be an asset for health and development in Africa? August 2008. Research Institute for Development. IRD UR 167 (CYROCO) IRD 2008 pdf
6. Go↑ B Branger, JL Cadudal, M Delobel, H Ouoba, P Yameogo, D Ouedraogo, D Guerin, A Valea, CREN staff, C Zombre. Spirulina as a dietary supplement in infant malnutrition in Burkina Faso. Archives of Pediatrics, Volume 10, Issue 5, Pages 424-431
7. Go↑ Razafiarisoa, B., Ramaroson, E., & Ramampiherika, D. Study of the efficacy of Spirulina platensis on protein-energy malnutrition and vitamin A deficiency in Malagasy children. In international symposium “spirulina and development” (p. 73).
8. Go↑ Matip, MEN, & Stéfanini, P. Effects of Spirulina platensis by supplementation on the lipid profile of HIV-infected patients without antiretroviral treatment in Yaoundé.
9. Go↑ Reihaneh Zeinalian, Mahdieh Abbasalizad Farhangi, Atefeh Shariat, Maryam Saghafi-Asl. The effects of Spirulina Platensis on anthropometric indices, appetite, lipid profile and serum vascular endothelial growth factor (VEGF) in obese individuals: a randomized double blinded placebo controlled trial. BMC Complementary and Alternative Medicine 2017, 17:225 | Published on: 21 April 2017 texte intégral
10. Go↑ Premalatha Balachandran, Nirmal D. Pugh, Guoyi Ma, David S. Pasco. Toll-like receptor 2-dependent activation of monocytes by Spirulina polysaccharide and its immune enhancing action in mice. International Immunopharmacology 6 (2006) 1808–1814. PMID 17052671 texte intégral
11. Go↑ Pugh N, Ross SA, ElSohly HN, ElSohly MA, Pasco DS. Isolation of three high molecular weight polysaccharide preparations with potent immunostimulatory activity from Spirulina platensis, aphanizomenon flos-aquae and Chlorella pyrenoidosa. Planta Med. 2001 Nov;67(8):737-42. PMID 11731916
12. Go↑ Grzanna R, Polotsky A, Phan PV, Pugh N, Pasco D, Frondoza CG. Immolina, a high-molecular-weight polysaccharide fraction of Spirulina, enhances chemokine expression in human monocytic THP-1 cells. J Altern Complement Med. 2006 Jun;12(5):429-35. PMID 16813506
13. Go↑ Hayashi, Osamu & Ono, Shoji & Ishii, Kyoko & Shi, YanHai & Hirahashi, Tomohiro & Katoh, Toshimitsu. (2006). Enhancement of proliferation and differentiation in bone marrow hematopoietic cells by Spirulina (Arthrospira) platensis in mice. Journal of Applied Phycology. 18. 47-56. 10.1007/s10811-005-9014-6.
14. Go↑ Cingi C, Conk-Dalay M, Cakli H, Bal C. The effects of spirulina on allergic rhinitis. Eur Arch Otorhinolaryngol. 2008 Oct;265(10):1219-23. doi: 10.1007/s00405-008-0642-8. PMID 18343939.
15. Go↑ Nourollahian M, Rasoulian B, Gafari A, Anoushiravani M, Jabari F, Bakhshaee M. Clinical comparison of the efficacy of spirulina platensis and cetirizine for treatment of allergic rhinitis. Acta Otorhinolaryngol Ital. 2020 Jun;40(3):224-229. doi: 10.14639/0392-100X-N0139. PMID 32773785; PMCID: PMC7416373.
16. Go↑ Lu HK, Hsieh CC, Hsu JJ, Yang YK, Chou HN. Preventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stress. Eur J Appl Physiol. 2006 Sep;98(2):220-6. PMID 16944194
17. Go↑ Gurney, Tom & Spendiff, Owen. (2020). Spirulina supplementation improves oxygen uptake in arm cycling exercise. European Journal of Applied Physiology. 1-8. 10.1007/s00421-020-04487-2.
18. Go↑ Chu W, Lim Y, Radhakrishnan A, Lim P. Protective effect of aqueous extract from Spirulina platensis against cell death induced by free radicals. BMC Complementary and Alternative Medicine 2010 texte intégral
19. Go↑ Piñero Estrada JE, Bermejo Bescós P, Villar del Fresno AM. Antioxidant activity of different fractions of Spirulina platensis protean extract. Farmaco. 2001 May-Jul;56(5-7):497-500. PMID 11482785
20. Go↑ Zhang H, Chen T, Jiang J, Wong YS, Yang F, Zheng W. Selenium-containing allophycocyanin purified from selenium-enriched Spirulina platensis attenuates AAPH-induced oxidative stress in human erythrocytes through inhibition of ROS generation. J Agric Food Chem. 2011 Aug 24;59(16):8683-90. doi: 10.1021/jf2019769. PMID 21761878
21. Go↑ Romay C, Armesto J, Remirez D, González R, Ledon N, García I. Antioxidant and anti-inflammatory properties of C-phycocyanin from blue-green algae. Inflamm Res. 1998 Jan;47(1):36-41. PMID 9495584
22. Go↑ Romay Ch, González R, Ledón N, Remirez D, Rimbau V. C-phycocyanin: a biliprotein with antioxidant, anti-inflammatory and neuroprotective effects. Curr Protein Pept Sci. 2003 Jun;4(3):207-16. PMID 12769719
23. Go↑ Romay C, Ledón N, González R. Further studies on anti-inflammatory activity of phycocyanin in some animal models of inflammation. Inflamm Res. 1998 Aug;47(8):334-8. PMID 9754867
24. Go↑ Bachstetter AD, Jernberg J, Schlunk A, Vila JL, Hudson C, Cole MJ, Shytle RD, Tan J, Sanberg PR, Sanberg CD, Borlongan C, Kaneko Y, Tajiri N, Gemma C, Bickford PC. Spirulina promotes stem cell genesis and protects against LPS induced declines in neural stem cell proliferation. PLoS One. 2010 May 5;5(5):e10496. doi: 10.1371/journal.pone.0010496. texte intégral
25. Go↑ Bickford PC, Tan J, Shytle RD, Sanberg CD, El-Badri N, Sanberg PR. Nutraceuticals synergistically promote proliferation of human stem cells. Stem Cells Dev. 2006 Feb;15(1):118-23. PMID 16522169
26. Go↑ Bermejo-Bescós P, Piñero-Estrada E, Villar del Fresno AM. Neuroprotection by Spirulina platensis protean extract and phycocyanin against iron-induced toxicity in SH-SY5Y neuroblastoma cells. Toxicol In Vitro. 2008 Sep;22(6):1496-502. doi: 10.1016/j.tiv.2008.05.004. PMID 18572379
27. Go↑ Wang Y, Chang CF, Chou J, Chen HL, Deng X, Harvey BK, Cadet JL, Bickford PC. Dietary supplementation with blueberries, spinach, or spirulina reduces ischemic brain damage. Exp Neurol. 2005 May;193(1):75-84. PMID 15817266
28. Go↑ Pabon MM, Jernberg JN, Morganti J, Contreras J, Hudson CE, Klein RL, Bickford PC. A spirulina-enhanced diet provides neuroprotection in an α-synuclein model of Parkinson's disease. PLoS One. 2012;7(9):e45256. doi: 10.1371/journal.pone.0045256. PMID 23028885
29. Go↑ Zhang F, Lu J, Zhang JG, Xie JX. Protective effects of a polysaccharide from Spirulina platensis on dopaminergic neurons in an MPTP-induced Parkinson's disease model in C57BL/6J mice. Neural Regen Res. 2015 Feb;10(2):308-13. doi: 10.4103/1673-5374.152387. PMID 25883632
30. Go↑ Pabon MM, Jernberg JN, Morganti J, Contreras J, Hudson CE, Klein RL, Bickford PC. A spirulina-enhanced diet provides neuroprotection in an α-synuclein model of Parkinson's disease. PLoS One. 2012;7(9):e45256. doi: 10.1371/journal.pone.0045256. PMID 23028885
31. Go↑ Farooq SM, Asokan D, Kalaiselvi P, Sakthivel R, Varalakshmi P. Prophylactic role of phycocyanin: a study of oxalate mediated renal cell injury. Chem Biol Interact. 2004 Aug 10;149(1):1-7. PMID 15294440
32. Go↑ Girardin-Andréani, C. Spirulina: blood system, immune system and cancer. Phytotherapy (2005) 3: 158. doi:10.1007/s10298-005-0095-9
33. Go↑ Mao TK, Van de Water J, Gershwin ME. Effects of a Spirulina-based dietary supplement on cytokine production from allergic rhinitis patients. J Med Food. 2005 Spring;8(1):27-30. doi: 10.1089/jmf.2005.8.27. PMID 15857205.
34. Go↑ Arthur-Ataam J, Bideaux P, Charrabi A, Sicard P, Fromy B, Liu K, Eddahibi S, Pasqualin C, Jouy N, Richard S, Virsolvy A. Dietary Supplementation with Silicon-Enriched Spirulina Improves Arterial Remodeling and Function in Hypertensive Rats. Nutrients. 2019 Oct 25;11(11):2574. doi: 10.3390/nu11112574. PMID 31731463; PMCID: PMC6893466.
35. Go↑ M. Pétrus, L. Assih, B. Horea, P. Lapebie, A. Trigatti, R. Culerrierc, A. Barrec, P. Rouge, G. Dutau. First case of allergy to spirulina in a 13-year-old child. Revue Française d'Allergologie, Volume 50, Issue 5, September 2010, Pages 470–472
36. Go↑ Savranoglu S, Tumer TB. Inhibitory effects of spirulina platensis on carcinogen-activating cytochrome P450 isozymes and potential for drug interactions. Int J Toxicol. 2013 Sep-Oct;32(5):376-84. doi: 10.1177/1091581813503887. PMID 24082030
37. Go↑ Audrey Manet. Spirulina: therapeutic indications, health risks and advice at the pharmacy. Pharmaceutical sciences. 2016. dumas-01346709 full text

Store in a cool, dry place, away from light. Keep tightly closed, away from the reach of Children and pets.

Do not exceed the daily dose.

This product is not intended to prevent or cure any form of illness or disease.
 

If you are pregnant or nursing ; If you have a medical condition or are in the course of medical treatment ; If you are programmed for theater/operation in the near future, please consult your healthcare practitioner before using this product.

This product cannot replace a varied and balanced diet and a healthy lifestyle.

This product has not been evaluated by the SAHPRA for its quality, safety or intended use.

For More Information please check our General Safety Herbal products Page