Spirulina is a microalga, also known as Arthrospira platensis, commonly used as a dietary supplement in forms like tablets and powder. Recognized for its high protein and nutrient content, it has been consumed for centuries in subtropical regions. While it boasts various health benefits, many claims lack scientific support, especially regarding vitamin B12 and beta-carotene. Caution is advised when considering its effectiveness for weight loss and blood sugar regulation, as studies remain inconclusive.
What is Spirulina?
Spirulina is a type of microalga that is commonly available as a dietary supplement, offered in various forms such as tablets, pellets, powder, or flakes. This cyanobacterium, scientifically known as Arthrospira platensis, thrives in shallow, salt-rich waters found in subtropical and tropical regions, including Central America, Southeast Asia, Africa, and Australia. Historically, Spirulina has been consumed as food in these areas for centuries. The World Health Organization recognizes it as a significant source of protein, iron, and vitamin A, particularly beneficial in countries like India and Burkina Faso.
Health Benefits and Considerations
In 2017, the global production of Spirulina exceeded 70,000 tons, with a substantial portion being processed into dietary supplements. Additionally, its applications extend to animal feed and cosmetic products. Despite its rising popularity, many health claims associated with Spirulina remain unverified and often lack scientific backing. The absence of cellulose walls enhances the bioavailability of its nutrients, making them more accessible compared to yeasts and other single-celled algae. A 100-gram serving of dried Spirulina reportedly contains around 60 grams of protein, 19.8 milligrams of iron, 3.6 milligrams of beta-carotene, and 1,820 micrograms of folate, bolstering its reputation as a health-promoting food.
However, caution is warranted. According to the Max Rubner Institute, approximately 80 percent of the vitamin B12 found in Spirulina is not usable by the human body, rendering it an inadequate source for vegans. Additionally, food monitoring analyses indicate that actual vitamin B12 levels in Spirulina may be much lower than advertised. Concerns also arise regarding beta-carotene, as research suggests minimal impact on serum levels.
Spirulina is often marketed in health food stores and online, touted as a ‘microalga’ or ‘freshwater alga.’ Advertisements frequently promote it as a ‘unique energy source’ rich in vitamins and minerals, claiming to have significant vitamin B12 content, making it appealing to vegetarians. It is also branded as a superfood, commonly found in green smoothies.
Various health benefits are attributed to Spirulina through online sources and anecdotal evidence, including its potential to prevent or treat conditions like fibromyalgia, elevated blood lipid levels, cancer, and even assist in weight loss. However, no robust studies substantiate these claims. While some small human trials have reported weight loss and better blood lipid levels, the direct effects of Spirulina remain uncertain.
The European Food Safety Authority (EFSA) has yet to confirm any scientifically validated connections between Spirulina and blood sugar regulation, glycemic index influence, or antioxidant properties in healthy individuals.
While Spirulina’s protein content may theoretically promote a slight feeling of fullness, ten tablets provide only 2.4 grams of protein—comparable to a tablespoon of low-fat quark or 65 milliliters of milk—raising questions about its satiating effect.
When considering the purchase of Spirulina supplements, it is essential to weigh these factors carefully.
Tip: For a rich source of chlorophyll, consider incorporating green leafy vegetables into your diet, whether raw or cooked.