Spirulina
Dense, nutrient-rich blue-green algae — high-protein, packed with B vitamins, iron, and phycocyanin. Best evidence is in lipid lowering and allergic rhinitis.
Moderate evidence for lipid improvement (LDL, triglycerides), blood pressure reduction, and allergic rhinitis symptom relief. Modest for exercise performance, fatigue. Effects: 8–12 weeks.
Spirulina is a spiral-shaped cyanobacterium (technically not algae, but commonly classed with them). It's about 60% protein by weight with a complete amino acid profile, plus generous B vitamins, iron, and beta-carotene. Its signature blue pigment phycocyanin is a potent antioxidant. Used as food by Aztecs and Africans around Lake Chad for centuries; NASA studies confirmed it could be a viable astronaut food. Modern human RCTs show modest lipid improvements, blood pressure reduction, allergic rhinitis relief, and immune support.
- Form
- Spirulina powder or tablets from clean-water sources (Hawaiian Pacifica, Earthrise — third-party tested for heavy metals and microcystins). Avoid cheap, unverified brands.
- Dose
- 3–10 g/day for general use. Higher doses (5–8 g) in lipid / allergic rhinitis trials.
- Timing
- With or without food. Anytime.
- Schedule
- Daily.
- Side effects
- Generally well-tolerated. GI upset, headache, mild allergic reactions. Quality issues: contaminated spirulina can contain microcystins (liver toxin) or heavy metals.
- Interactions
- Immunosuppressants — opposing (mildly immune-stimulating). Anticoagulants — mild additive.
- Contraindications
- PKU (phenylketonuria — contains phenylalanine). Autoimmune disease (relative — immune-stimulating). Allergy to iodine / shellfish (some spirulina-related cross-reactivity rare). Pregnancy / breastfeeding (only certified-clean products).
- Lab markers
- Lipid panel. BP. Ferritin if relying on it for iron.
- Food sources
- Spirulina IS food — eaten as a powder, in smoothies, or as flakes in some cuisines.
Pairs with
Chlorella (complementary algae — different nutrient profile, often combined). Vitamin C, B-complex (synergistic).
within Algae, sea & superfoods