Benefits, Risks, Side Effects, and Storage Instructions for Spirulina


Doctors discuss the hazards and potential health advantages of spirulina consumption.


Spirulina, blue-green algae that may be found in warm waters all over the world, has gained popularity as a component of protein powders and smoothies. One of its many appealing qualities is that spirulina, which food and supplement companies have promoted as a rich source of numerous vitamins and nutrients, absorbs nutrients from its surroundings in its natural form. But what other advantages of spirulina do we know?


Describe Spirulina.


The superfood spirulina is hailed as a game-changer for your health by holistic health professionals and TikTok stars. However, dietitians issue a warning. According to Emma Laing, Ph.D., R.D.N., director of dietetics at the University of Georgia and national spokesperson for the Academy of Nutrition and Dietetics, "If people choose to consume supplements or foods containing it, they should be aware of the scientific strength of the health claims on the product and that there is frequently a need for further research."



Are There Any Advantages To Using Spirulina For Health?


Spirulina is a nutritious food with the ability to maintain your body's health, according to specialists. It has a high nutritional content and is rich in vital amino acids like:


  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Several B vitamins
  • Potassium
  • Magnesium
  • Phosphorus
  • Calcium
  • Folate
  • Copper
  • Iron
  • Omega-3 fatty acids


According to Dr. Laing, the diversified nutrient profile of the algae has made it the focus of numerous studies examining the health advantages of the algae. For instance, it is believed that the superfood's anti-inflammatory and antioxidant capabilities reduce the cell and tissue damage brought on by a high-fat diet and safeguard heart health. Spirulina has also been linked to lowering the risk of some cancer types, managing allergies, boosting weight loss, and controlling blood sugar levels.


Additionally, the supplement may be used by vegetarians or vegans who want to broaden their protein options. Nevertheless, you shouldn't use it as your sole source of protein. According to Dr. Laing, consuming a lot of spirulina daily would be necessary to meet your daily protein needs. Instead, "rich amounts of protein are found in much smaller servings in nuts, legumes, dairy, meat, fish, poultry, and eggs."


However, both experts emphasize that research is still underway and advise against making medical recommendations based on the little information currently available, such as the fact that the majority of studies have been conducted on animals or in labs. Human studies have primarily been observational, with correlations and assumptions made based on relationships found in spirulina users. Dr. Ben-Asher claims that firms continue to make unsupported claims about its potential to treat a range of ailments, from macular degeneration, and dental infections, to several mental health disorders, despite the lack of clinical evidence.


Do Spirulina's Side Effects Exist?


It is regarded as safe to eat. Like every dietary supplement, there is a chance of small, non-life-threatening negative effects.


  • Nausea
  • Vomiting
  • Diarrhea
  • Headaches
  • Dizziness


Dr. Ben-Asher also emphasizes the rarity of allergic reactions, which can range in severity from minor to life-threatening.


The significant likelihood of pollution in the lake where spirulina is sourced is the most urgent issue. According to Dr. Laing, hazardous bacteria and heavy metals like lead, arsenic, cadmium, or mercury can be absorbed by the water where blue-green algae thrive. Additionally, there have been instances of spirulina products having microcystins, a toxin that, depending on the dosage consumed, can seriously harm the liver.


Do your homework if you want to keep contaminants out of your supplement. According to Dr. Laing, you should seek out businesses that cultivate spirulina in a controlled laboratory setting and have documentation showing they analyze their products for toxins.


Even items that have undergone the most thorough testing may not always be 100 percent safe, she says. People who want to buy the goods should do so from a reliable retailer that checks them for impurities. There will be far less chance for consumers to be exposed to dangerous drugs.


What's The Ideal Method For Keeping Spirulina?


The fridge or a cool, dry place with little moisture are the best places to store spirulina to increase its shelf life. There is no set expiration date because it comes in a variety of forms, such as a powder to add to oatmeal or supplements in the form of pills. However, Dr. Laing advises using the product within a few months of opening it because the nutritional content may deteriorate over time.


Both professionals advise searching for a tag that says "Use By," "Best if used by," or "Guaranteed-fresh-until." According to Dr. Laing, just because a product has beyond its freshness date does not necessarily indicate it is unsafe to consume. The dates serve more as a guide for when the product will be at its greatest nutritional value and quality. Even if a product's "Best By" date has gone, she says, it should still be safe to eat if stored and handled appropriately.



No One Should Consume Spirulina.


The Food and Drug Administration does not regulate nutritional supplements. People with specific diseases may be more susceptible to dangerous side effects or problematic interactions with other medications they are taking. Both specialists advise against using spirulina if you have any of the following ailments:


  • Phenylketonuria
  • Autoimmune disorders
  • Allergies towards spirulina
  • Bleeding disorders


Young children, women who are pregnant, and women who are nursing are also advised to avoid it because there isn't enough information on how this so-called superfood affects youngsters and because there's a chance that it can be contaminated with metal. Dr. Laing continues by saying that anyone who is using blood thinners, is getting ready for surgery, or has recently had surgery shouldn't use the supplement either.


As usual, consult your doctor before beginning a new supplement and to determine whether you actually need to eat the algae.