Spirulina is a type of bacteria called cyanobacterium, which is often referred to as blue-green algae, and it is a bona fide superfood. These algae are packed with antioxidants, vitamins, minerals, and other nutrients and have been used as a food supplement for years.


Spirulina was originally classified as a plant but has since been reclassified as bacteria. There are a number of spirulina species, but three are the most studied as nutritional supplements and possible therapeutic remedies: Spirulinaplatensis (Arthrospiraplatensis), Spirulina maxima (Arthrospira maxima), and Spirulinafusiformis (Arthrospirafusiformis).

1. It’s Packed With Vitamins and Minerals

So what makes spirulina so great from a nutritional standpoint? Well first of all, it contains high levels of many nutrients, including calcium, potassium, B vitamins, and iron. Here’s the nutritional breakdown for a single tablespoon of spirulina:

  • 4 grams of protein
  • 11% of the recommended dietary allowance (RDA) of vitamin B1 (thiamin)
  • 15% of the RDA of vitamin B2 (riboflavin)
  • 4% of the RDA of vitamin B3 (niacin)
  • 21% of the RDA of copper
  • 11% of the RDA of iron

In addition to all of that, spirulina also contains significant amounts of magnesium, potassium, and manganese.

Magnesium plays a pivotal role in supporting muscle and nerve function, maintaining healthy blood sugar levels and blood pressure in the body, as well as making protein, bone, and DNA. Potassium, which is a type of electrolyte, aids in nerve function and muscle contraction, and regulates your heartbeat. And finally manganese helps your body develop and function properly throughout your life.

Spirulina is full of nutrients that are essential to keeping our bodies functioning the way they’re supposed to. You can get all of these nutrients from other sources, of course, but spirulina, as a one-stop shop for so many of them at once, is the kind of substance the word ‘superfood’ is meant to describe.

2. It’s a Good Source of Plant-Based Protein

Spirulina has also been touted as an incredible source of plant-based protein—it’s between 55 and 70% protein.

Spirulina can be a great addition to a vegan diet considering its iron and B12 content, which may naturally be low in these diets as well.

3. It Has Antioxidant Properties

In addition to being ridiculously nutrient-rich, spirulina also has powerful antioxidant properties.* Antioxidants combat oxidative stress, which has the potential to damage our cells and even our DNA.

Spirulina’s antioxidant properties are attributable to a substance called phycocyanin. In addition to boasting antioxidant properties, phycocyanin is also responsible for giving spirulina its vibrant blue-green colour.

Oxidative stress (also known as oxidative damage) can wreak havoc on fatty structures in the body. Because spirulina is such a powerful antioxidant, it can help to prevent LDL (low-density lipoprotein—the ‘bad’ cholesterol) from becoming oxidised.

4. Spirulina Can Support Heart Health

On the subject of LDL, spirulina has also been shown to help maintain healthy levels of the ‘bad’ cholesterol and support levels of the ‘good’ cholesterol (HDL, or high-density lipoprotein). In one study, patients with high cholesterol were given

1 gram of spirulina daily for 12 weeks, to amazing effects—on average, taking the spirulina benefited their triglycerides by 16.3% and their LDL by 10.1%. While 1 gram of spirulina might help maintain healthy levels of LDL cholesterol, higher doses have been shown to bring additional benefits, like healthy blood pressure.Researchers believe these benefits are thanks to spirulina’s positive impact on the body’s production of nitric oxide, which helps blood vessels relax and dilate, thereby allowing blood to flow more quickly and easily.

5. Promotes Blood Sugar Balance

Spirulina might also help promote blood sugar balance.

In one small human study, 25 patients with type 2 diabetes found that taking 2 grams of spirulina daily positively affected blood sugar levels.

More research is needed to confirm these results, but the science is promising.

6. Helps Reduce Allergy Symptoms

Spirulina’s benefits can also extend to seasonal allergy sufferers. Studies have shown that spirulina supplementation can slow the production of cytokines, which play a role in the immune response and inflammatory process.* In a study of 127 people suffering from allergic rhinitis, supplementing with 2 grams of spirulina a day helped reduce common rhinitis symptoms, like nasal congestion and sneezing.

7. It Might Enhance Muscle Strength

Spirulina has also been studied in elderly patients for its ability to enhance endurance and muscle strength. This benefit is also possible among younger people and athletes, although more research is needed for a conclusive answer.


Like any ‘super’ thing, spirulina is incredibly strong and resilient; it can grow in extreme conditions that are inhospitable to many other water-dwelling organisms. Generally, however, it’s grown in man-made or natural lakes. Once it’s collected, it’s freeze- or sun-dried.


Spirulina supplements can be taken as tablets or as powder. Because spirulina is a form of algae, it’s not naturally present in any foods (that is, you can’t find it magically hidden in a banana or anything like that). However, its recent surge in popularity means that there are tons of delicious recipes out there to help you incorporate spirulina powder into your diet.

Overall, spirulina definitely earns its reputation as a superfood, and any way you decide to take it has the potential to help support your health across the board.

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