Spirulina (Super - Algae) - What Is It? Benefits and Dosage
Spirulina, the green - blue algae, has been used as a food source by the Aztecs for centuries. In recent years, there has been significant interest in this algae, mainly due to its diverse chemical composition and the richness of high - value bioactive compounds. Spirulina's benefits are the subject of numerous scientific studies, and its consumption may have a positive impact on human health and the body.
What exactly is spirulina, and what does it help with? What nutrients does this microscopic algae provide? Does spirulina boost energy? And is its supplementation safe?Table of contents
What Is Spirulina?
Spirulina is a microscopic, multicellular algae with a characteristic green-blue color and a spiral shape. Around 15 species of this algae are known, with Spirulina platensis being the most popular. This plant naturally occurs mainly in clean, warm bodies of water in tropical regions such as Africa and Central and South America.
It is believed that spirulina appeared on Earth around 3.5 billion years ago. The first references to this green-blue algae date back to the 16th century and describe its use by the Aztecs. It wasn't until the 1960s and 1970s that spirulina, rich in vitamins and minerals, began to be used on an industrial scale. In fact, it was during this time that the International Association for Applied Microbiology recognized spirulina as one of the most valuable foods. The first spirulina-based dietary supplement was produced in 1979.
Thanks to its rich content of active ingredients, spirulina is increasingly used as an additive in various products. It is worth noting that this algae is not only rich in biologically active compounds but is also low in fat, low in calories, and cholesterol-free. For this reason, it can be a valuable part of a daily diet, supporting body balance and improving the function of many internal organs.
Recommended spirulina supplements
How Does Spirulina Work?
The broad range of spirulina's effects is primarily due to the presence of numerous bioactive compounds. Besides its high-quality protein with a well-balanced amino acid profile, this spiral-shaped algae contains vitamins, minerals, essential unsaturated fatty acids, and antioxidants. For this reason, it is classified as functional food and is very popular among health-conscious individuals.
Studies so far suggest that spirulina may help stabilize blood pressure by reducing both systolic and diastolic readings. Regular consumption of spirulina may also help regulate cholesterol levels by lowering LDL cholesterol and raising HDL cholesterol, as well as reducing triglyceride levels. Additionally, this microscopic algae exhibits hypoglycemic properties, assisting in the normalization of blood glucose levels for people with diabetes.
Scientific analysis also indicates that spirulina may have a positive effect on the immune system by stimulating antibody production, inhibiting the secretion of pro-inflammatory cytokines, and enhancing the activity of macrophages – cells in the immune system that play a key role in the body's defense mechanisms. Furthermore, the algae shows anti-inflammatory effects, which may help reduce inflammation in the body.
Moreover, the numerous bioactive compounds found in spirulina have antioxidant potential, neutralizing free radicals and reactive oxygen species, thus reducing oxidative stress and slowing the aging process of the body.
In addition, spirulina may positively impact brain function, showing neuroprotective properties. Preliminary clinical studies suggest that spirulina can support cognitive functions and reduce mental fatigue. Some data also indicates that the green-blue algae may help improve endurance and physical performance, even within a few hours of the first supplementation.
Spirulina - Benefits and Nutrients
Spirulina is a good source of high-quality protein (about 60–70% of its dry weight), containing all the essential amino acids. Due to the absence of cellulose in its cell wall, the protein in spirulina is absorbed at an efficiency of up to 90%. Spirulina also contains essential unsaturated fatty acids like gamma-linolenic acid (GLA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These compounds lower blood cholesterol levels and support the proper functioning of the cardiovascular system.
Additionally, spirulina is rich in vitamins and minerals, including B vitamins such as niacin, riboflavin, pyridoxine, and thiamine. One of the most important compounds found in this algae is vitamin B12 (cobalamin). Its presence is particularly significant since this vitamin is typically found in animal-based products.
Spirulina also provides essential minerals like zinc, iron, calcium, magnesium, potassium, selenium, sodium, and molybdenum. Many people wonder whether spirulina contains iodine. As it turns out, the algae does contain iodine, but its amount depends mainly on the species and the environment in which the plant grows.
Furthermore, spirulina is rich in chlorophyll, the green pigment that helps alleviate inflammation, stimulates intestinal peristalsis, regulates bile acid secretion, and supports the transmission of nerve impulses in the heart muscle. Along with chlorophyll, spirulina contains carotenoids such as beta-carotene and zeaxanthin. These compounds help protect the body from free radical damage, improve night vision, and reduce the risk of macular degeneration.
Given its rich source of various bioactive and nutritious compounds, spirulina has a range of health-promoting and therapeutic properties. However, it's important to note that the levels of specific compounds in the algae can vary depending on the region where it is produced, as well as the climate and salinity of the water.
How to Use Spirulina?
Fresh spirulina can be a great addition to smoothies or fruit and vegetable juices. It can also be added to soups, sauces, and spreads like guacamole or hummus. Since it doesn’t require any special preparation, it works well in almost any dish, enriching it with valuable nutrients.
Spirulina is also available as a dietary supplement in tablet or powder form. Some scientific studies suggest that even a small amount of this green-blue algae can positively impact human body function and reduce the risk of developing lifestyle-related diseases like cancer and cardiovascular conditions.
Thanks to its rich content of bioactive compounds and detoxifying properties, spirulina is widely popular among those who prioritize their health, as well as those aiming for weight loss.
Spirulina Dosage
Spirulina, recognized by the World Health Organization (WHO) as one of the most important superfoods, can be a valuable dietary supplement. In scientific studies, this algae is typically consumed in amounts ranging from 1 to 5 grams per day. Spirulina can be taken in powder, tablet, capsule, or liquid form. When supplementing with spirulina, it’s important to follow the manufacturer’s instructions and not exceed the recommended daily dose.
Is Spirulina Safe?
Due to its wealth of phytochemicals, spirulina is considered a safe product that can be consumed by both adults and children. However, it is important to note that excessive consumption of this algae may lead to side effects – most commonly digestive issues such as vomiting, diarrhea, nausea, and stomach pain.
Spirulina supplements can be a valuable aid in detoxifying the body from toxins and heavy metals, as well as replenishing nutritional deficiencies. The impact of supplementation on the body is always worth discussing with a doctor or pharmacist, especially in the case of autoimmune diseases or daily medication use (e.g., cholesterol-lowering or diabetes medications).
Spirulina - Contraindications and Side Effects
When taken according to the manufacturer's recommendations, spirulina should not cause any unwanted side effects. However, some data suggests that during supplementation, mild digestive discomforts such as bloating or gas may be observed, although these usually subside after a few days of taking spirulina-based products.
Since spirulina contains iodine, individuals with endocrine disorders, particularly those with hyperthyroidism, should exercise caution when consuming it. Spirulina supplementation is also discouraged in people with blood clotting disorders, severe immune system diseases, or sensitivities to seaweed and shellfish. Pregnant and breastfeeding women should also be especially cautious when supplementing with spirulina.
Spirulina-based products in powder or tablet form can help supply the body with many valuable nutrients. However, it is important to remember that they should not replace a healthy, well-balanced diet but can serve as a valuable addition to your daily nutrition.
Choose Spirulina Supplements from OstroVit!
Spirulina is well-known and widely used in the food industry due to its richness in bioactive ingredients and health benefits. However, its dosage should not exceed 10 grams per day. For those who are just starting to use products with this versatile ingredient, supplementation should begin with small portions and gradually increase, carefully observing the body’s response.
Spirulina is a valuable source of complete protein, essential unsaturated fatty acids, and antioxidants. It also contains highly bioavailable vitamins and minerals that are essential for proper body function: improving immunity, supporting recovery, and maintaining proper energy metabolism.
Individuals who pay attention to their diet and are looking for high-quality spirulina can explore dietary supplements available on the OstroVit online store. Products in powder, tablet, and capsule forms can be a valuable addition to your daily diet, supporting the functioning of the body in many areas.
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