Spirulina
Updated: 2025-10-08
⚡ Overview
Spirulina (Arthrospira platensis) is a blue-green microalga containing 60–70% complete protein, iron, beta-carotene, vitamin B12 analogues, and phycocyanin, a potent antioxidant.
👉 Known for boosting vitality, recovery, and immune support, it’s popular among vegetarians, athletes, and those seeking natural energy.
🟢 Proven Benefits
- Iron & mild anemia: modest improvement in ferritin and hemoglobin, especially in women and vegetarians.
- Antioxidant defense: reduces oxidative stress markers thanks to phycocyanin.
- Immunity & fatigue: moderate effects related to its nutrient density and active peptides.
- Metabolism & blood sugar: some studies show a mild glucose-lowering effect in type 2 diabetics.
🟡 Ambiguous Evidence
- The actual vitamin B12 content is often overestimated due to inactive analogues.
- Claimed effects on weight loss, detoxification, or sports performance are not scientifically proven.
- Benefits depend heavily on product purity and cultivation source.
🔴 What It Does Not Do
- Does not clinically detoxify the body.
- Does not replace a balanced diet or medical treatment.
- Does not provide active vitamin B12 for strict vegans.
💊 Dosage & Use
General guidelines — not a prescription
- 1–5 g/day, in powder or tablet form.
- Can be added to juice, smoothies, or yogurt.
- Start low (≈1 g) and increase gradually.
- Combine with vitamin C to enhance non-heme iron absorption.
⚠️ Safety
- Generally well tolerated.
- Side effects (rare) are typically due to contamination.
- Warning signs: nausea, headache, abdominal pain, or skin rash.
- Use caution if you have autoimmune diseases or take anticoagulants.
⚠️ Risks & Interactions
- Excess risk of contamination from microcystins or heavy metals if cultivation is poor.
- May modulate immune function or affect anticoagulant response.
✅ Quality Tips
- Always check for traceability (origin, lab testing, COA certificate).
- Avoid wild-harvested or uncertified sources.
- Prefer certified brands such as:
- Nutrex Hawaii, Spiruline de Bretagne, Algorigin, BioTech USA (depending on region).
- Store in a cool, dry, dark place to preserve potency.
📚 References
⚠️ Educational information. Always seek professional advice.