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Long before green juices became popular, spirulina has been considered a healthy ingredient by indigenous cultures. Because of scientific research showing its many benefits, astronauts have even brought spirulina products into space for their nutritional advantage.
The Many Health Benefits of Berries diet, though, you should know more details, as not all spirulina products are regulated by the FDA. So, we spoke with a sports dietitian to cut through the clutter and dive into spirulina’s benefits, so you can add it to your eating plan.
What is spirulina?
First, an explanation on spirulina so you know what you’re consuming. Spirulina is a type of cyanobacteria, which is a family of single-celled microbes that grow in both fresh and salt water and is often referred to as blue-green algae. It’s quite possibly one of the oldest life forms on Earth.
After harvesting (most often from man-made spirulina lagoons), the biomass is dried into a powder that can then be used as is, turned into capsules, or incorporated into foods. So it’s a “green” that you won’t find alongside kale and spinach in the produce department of the grocery store, nor is it the same type of seaweed you’ll see on a sushi platter.
What are the health benefits of spirulina?
Some research backs up the benefits of spirulina, though keep in mind that these studies are small, so we still need more science to back up all the advantages. Here’s what you might gain:
1. Betters Sports Performance
A study in the journal Medicine and Science in Sports and Exercise found that nine fairly fit volunteers who supplemented with 6 grams of spirulina (roughly 2 teaspoons of powder) for a month were able to run longer their muscles faster, have increased blood flow to muscles, and prevent chronic treadmill exercise trial when compared to placebo. One suggested explanation for these performance perks is consuming spirulina appears to increase levels of hemoglobin, which increases the oxygen-carrying capacity of your blood. (A caveat: One more recent study observed an increase in hemoglobin without any difference in performance measures.)
More large-scale studies that account for potential dietary influences are needed on a range of demographics—especially female athletes—before we can declare spirulina to be the key to nailing a PR. But it may offer some perks for performance.
2. Improves General Health Markers
Some preliminary data suggests that supplementing with spirulina daily can improve blood cholesterol and triglyceride levels along with blood pressure numbers, which could make it an ally in the battle against heart disease.
Other research hints at the idea that spirulina may make it easier for people, particularly those with diabetes, to control their blood sugar. Some evidence also suggests that spirulina has anti-cancer properties (though most of this research hails from rodent studies, and we, as humans, are obviously different than lab rats).
But popping an algae pill will likely mostly benefit people who start out with unhealthy cholesterol or blood pressure levels and/or poor blood sugar control. “It’s easier for a study to look at how a substance like spirulina has an effect on a measurable outcome, like a disease,” Lori Nedescu, M.S., R.D., a sports dietitian, tells Runner’s World. “It’s much harder to assess how it can prevent an outcome.” So, we still have no idea if a daily spirulina habit can help a healthy runner stay healthy.
3. Adds Antioxidants to Your Diet
Certain antioxidants in spirulina such as phycocyanin, which gives it the unique blue-green hue, may benefit bodies in motion by altering metabolism and protecting muscle cells from damage.
“Likely one the biggest benefits of spirulina for runners would be associated with its high antioxidant content,” notes Nedescu. “Athletes who consume more antioxidants can potentially recover their muscles faster, have increased blood flow to muscles, and prevent chronic inflammation—all things that lead to better performance.”
Typically, experts suggest you consuming antioxidants from whole foods, because too high amounts of antioxidants could also interfere with training adaptations. But a little boost from spirulina may be beneficial.
What nutrients do you get from spirulina?
Spirulina is relatively high in protein, at least by weight (about 70 percent of its mass is protein). It’s one of the few plant-based foods considered a “complete protein,” meaning that it contains the amino acids your body needs but can’t make on its own.
However, this does not make spirulina the ultimate muscle-builder. You’d have to eat a lot of spirulina for it to noticeably contribute to your daily protein needs, and that, frankly, would be gross. A one-teaspoon serving of spirulina powder has roughly 2 grams of protein, whereas a single ounce of chicken has about 7 grams. “Spirulina is very nutrient-dense, but should not be looked at as a good source of protein,” Nedescu cautions.
Proponents like to trumpet spirulina as being extremely high in chlorophyll, which it makes when it absorbs energy from the sun. However, the claims that this helps detox the body and boost the immune system in the journal.
On the flip side, spirulina’s sky-high levels of beta-carotene are totally legit. One teaspoon ponies up well over twice the daily requirement. “Beta-carotene is very important to us as it plays a role in so many body functions including eye, skin, and lung health,” says Nedescu. Some of this occurs via its ability to be converted to vitamin A in the human body. However, Nedescu points out that you don’t necessarily need to rely on pricey spirulina powders to get what you need since many meaning that it contains the amino acids your body needs but cant make on its own but should not be looked at as a good source of protein, Nedescu cautions.
Foods High in Vitamin E That Boost Recovery vitamin K. “Vitamin K is an understated nutrient that plays a big role in blood clotting and bone health,” explains Nedescu.
You may have also heard that spirulina can contribute some iron to your diet. But the form of iron in spirulina is not as well as absorbed as that found in meats like beef. Still, one study found that spirulina supplementation can help older individuals overcome anemia, but it’s not known if that would also be the case for runners with low iron status.
Though spirulina is sometimes lauded as a vegan-friendly source of vitamin B12 (used in making red blood cells), Nedescu cautions that it contains a form of pseudo B12 that is not easily bioavailable to the human body.
Should you try spirulina?
If you are interested in trying spirulina, there are a couple of ways to do so. It’s a common ingredient in bottled green juices, Shoes & Gear.
Capsules are also an easy option, but check labels to see how much spirulina you are getting and how many pills you need to take to get enough—3 to 6 grams daily is generally recommended.
You’ll also find spirulina in a few packaged energy bars, protein powders, and bottled drinks, but the amounts added to these are often too low to have much of an impact.
You can also find spirulina as a stand-alone powder that can be stirred into water, juice, or smoothies. Some people will also use the powder to bolster the nutrition of homemade energy balls and bars.
Because spirulina grows in water, there is the risk it can become contaminated with heavy metals and other hazards. A lack of quality control in the supplement industry makes matters worse. As such, do your research to pin down a brand that is transparent in what they are delivering. Some brands are third-party tested to show they are free of contamination and that you are getting what the label says.
These products are good starters:
Spirulina Products to Try
Its quite possibly one of the oldest life forms on Earth
You may have also heard that spirulina can contribute some.
Vega One Organic All-in-One Shake
This souped-up chocolate shake powder contains not just spirulina but also a mighty mix of probiotics, fiber, omega fats, and protein.
Running in the Cold
Bananas serve as the backbone of these bars that are gussied up with sprouted sesame seeds and spirulina powder. Bonus: no added sugars.
Vimergy Spirulina
Though spirulina is sometimes lauded as a vegan-friendly source of.
The Bottom Line on Spirulina Benefits
While much more research is needed before we award spirulina with superfood status, Nedescu says that athletes who want to try it for a nutritional boost can do so, “but don’t base your nutrition needs around it,” she says. “Including spirulina in the diet should be considered a supplemental action that could potentially have a small impact on health outcomes and performance on top of an already healthy diet.”
In other words, it probably won’t hurt to try it, but spirulina is not going to be your ultimate panacea.
Matthew Kadey, M.S. R.D. is a Canada-based registered dietitian and nutrition journalist with two decades of experience in reporting about food and nutrition for dozens of print and online publications. Kadey is the author of Rocket Fuel: Power-Packed Food for Sports + Adventure. He is also an adventure cyclist and creator of several bikepacking routes in North America and beyond. Find him at matthewkadey.com, @rocketfuelfood
Dr. Namrita Brooke is a full-time endurance sport coach and sport nutritionist advising active individuals and amateurs to professional athletes. She is also an adjunct professor in the Department of Movement Sciences and Health at University of West Florida. Professionally, she also serves on the Board of Editors of the Sports Nutrition Care Manual and remains involved in nutrition and exercise-related research, student mentorship, and coach development. Namrita's personal athletic experience ranges from ultra-endurance mountain biking to off-road triathlon, cross-country mountain bike racing, gravel cycling, duathlon, cyclocross, running, and trail running. Her research background includes hydration and sports drink research, and the interaction of nutrition, physical activity, and the brain.
