What is spirulina good for?
You would be forgiven for thinking that spirulina is a plant, or a seaweed, but it is actually part of a family of single-celled microbes called cyanobacteria, sometimes referred to as "blue-green algae". However, just like plants, cyanobacteria do perform photosynthesis, the process that uses the sun's light to produce energy.
Nutritional value of spirulina
Although consumption of spirulina dates back to the times of the ancient Aztecs, its popularity has increased dramatically in recent years, in part due to NASA studying the possibility of growing spirulina in space in order to provide nutrition for astronauts.
The choice for using spirulina becomes clear when you realize just how densely packed it is with vitamins and minerals, such as iron, copper, magnesium, potassium, manganese, vitamins B1, B2 and B3, as well as generous amounts of protein and both omega-3 and omega-6 fatty acids.
Anti-inflammatory effects
However, vitamins and minerals aside, the main component of spirulina is an antioxidant called phycocyanin, which is also what gives spirulina its characteristic blue color. In fact, the "cyan" in phycocyanin and cyanobacteria is derived from the Greek "kyanos", which means dark blue enamel.
Phycocyanin is known to help fight oxidative stress by directly blocking the production of certain molecules that are responsible inflammation. The anti-inflammatory effect of spirulina could potentially serve as a treatment for alleviating allergies, and one study found that spirulina was more effective than cetirizine, a popular antihistamine medication.
Role in cardiovascular health
Studies show that spirulina can also help increase the production of nitric oxide in your body, which relaxes blood vessels, resulting in lower blood pressure and thus reducing the risk heart disease. There is also evidence that spirulina lowers both bad cholesterol (LDL) and triglyceride levels, while also increasing levels of good cholesterol (HDL), thereby reducing the risk of heart disease even further.
Benefits for athletic performance
Lastly, spirulina is also being studied for its effects on physical performance, as it has been shown to improve muscle strength and muscle endurance, and it appears to do this by improving oxygen uptake during exercise.
When should I take spirulina?
Spirulina is best taken with a meal in order to maximize absorption, ideally with breakfast, as taking it later in the day could potentially interfere with sleep.
What should I avoid taking spirulina with?
Avoid with vitamin B12
It is not recommended to combine spirulina with vitamin B12 supplements, as it has been found that spirulina consumption actually decreases the amount of vitamin B12 in the body. This is because the vitamin B12 "analogues" that are found in spirulina actually inhibit the absorption of real vitamin B12.
Spirulina used to be marketed as a source of vitamin B12, but this is no longer the case, and vegans, vegetarians, or people who have issues with properly absorbing vitamin B12 are advised to avoid taking spirulina products altogether for this reason.
Avoid with blood-thinning medication
Spirulina can exacerbate the effects of blood-thinning medications, so it is advisable to not take them at the same time to avoid this.
Spirulina data sources & further reading
Last updated by Asklepios on 30th January, 2025