Potential Risks of Spirulina
Although spirulina has many benefits, consuming spirulina does come with some risks. During the growth cycle of algae in the marine environment, it may accumulate heavy metals, harmful bacteria, or microcystins, which may be harmful to the liver. Spirulina also has anticoagulant (or blood-thinning) effects, which means people with clotting disorders or who are taking blood-thinning medications should use it with caution.
Additionally, spirulina contains phenylalanine, an amino acid that can be harmful to people with the genetic disorder phenylketonuria (PKU). People with autoimmune diseases may also have adverse reactions to algae, said Walsh.
Every time you purchase a supplement, it is important to check whether it has been third-party tested to ensure it is safe for consumption. It is recommended to follow the dosage recommended on the product label. Supplements should be taken as recommended and not on a whim.
Claimed potential health benefits that may have on you
heart health
According to a 2018 study in the journal Diabetes, Metabolic Syndrome, and Obesity: Targets and Treatments , spirulina supplements can significantly reduce levels of total cholesterol, low-density lipoprotein (LDL) cholesterol, and triglycerides. In the study, participants consumed 1 to 19 grams of spirulina per day for 2 to 48 weeks, and the researchers concluded that spirulina had "beneficial effects on these heart markers."
Another study suggests that blue-green algae such as spirulina can be an effective natural option for improving blood lipids, preventing inflammation and oxidative stress, and preventing cardiovascular disease. Experts attribute spirulina's cardiovascular benefits to its antioxidant and anti-inflammatory properties.
gut health
Although limited, research on the effects of spirulina on gut health is promising. A 2017 study in aged mice showed that it helps protect intestinal function during aging and may also help preserve healthy gastrointestinal microflora.
Spirulina has prebiotic properties and the good bacteria in your gut feed on it. However, while the research shows promising results, Gans added that more research is needed.
Cholesterol Management
Spirulina fights cardiovascular disease by lowering harmful LDL cholesterol levels while promoting healthy HDL cholesterol levels.
In fact, a study in the Journal of Food and Agricultural Sciences found that adults with high cholesterol experienced improvements in triglycerides, LDL cholesterol, and total cholesterol levels after taking spirulina for three months . By supplementing with 1 gram of spirulina per day for 12 weeks, participants reduced triglycerides by 16% and LDL by 10%.
Other studies have shown that spirulina supplements can significantly reduce plasma concentrations of total cholesterol, LDL cholesterol, and triglycerides while increasing HDL (good cholesterol).
lose weight
Spirulina can help significantly reduce body fat percentage and waist circumference. In a 2016 study, when overweight people consumed spirulina regularly for three months, their body mass index improved.
Lower blood pressure
High blood pressure affects nearly half of U.S. adults and increases the risk of heart disease and stroke. Spirulina can help lower blood pressure levels—in fact, recent research points to it as a "promising non-drug approach" to treating high blood pressure.
muscle power
When it comes to sports and fitness, spirulina can help increase muscle strength, endurance, and performance. In one study, men who took 6 grams of spirulina supplements daily for four weeks were able to exercise longer without feeling fatigued than those who did not take spirulina. .
Support anemia
Anemia—or a lack of healthy red blood cells—can cause extreme fatigue. Spirulina has been shown to help fight anemia in some cases. For example, in a study of older adults with anemia, spirulina supplements were found to increase the hemoglobin content of red blood cells, particularly benefiting older women.
Potential anti-cancer properties
Some health experts have also tested spirulina for its anti-cancer properties. The active compound in spirulina is phycocyanin, which has strong antioxidant and anti-inflammatory properties, making it a healthy food for preventing cancer and other diseases.
diabetes control
Spirulina has also been shown to be beneficial in preventing and managing diabetes. A 2018 review study found that supplementing with spirulina significantly reduced people's fasting blood sugar levels. Contains approximately 4 grams of protein per tablespoon, which is beneficial for blood sugar control and diabetes control. It is recommended to sprinkle it into everyday favorites such as coffee drinks and acai bowls.
While these early findings are promising, Gans cautions that they should be viewed in perspective. Never say start adding spirulina and stop taking any medications. But if you seem to be starting to develop some insulin resistance, maybe this could be one of many tools in your toolbox.
Reduce allergies
Supplementing spirulina can also prevent allergic reactions because it can help block the release of histamine, which can cause allergic symptoms. One study found that people with allergic rhinitis who consumed 2 grams of spirulina per day experienced significant improvements in symptoms such as runny nose, sneezing, nasal congestion, and itching.
metabolism support
Spirulina can boost a person's metabolism and make them feel more energetic. This also means they'll burn more calories each day, which helps with weight loss.
Mental Health
Spirulina may also support mental health and may even play a role in treating mood disorders. This superfood has been found to contain tryptophan—an amino acid that increases serotonin levels in the brain—and may be a helpful supplement in preventing and managing some mental health conditions, such as depression, bipolar disorder, and eating disorders and anxiety disorders, etc. Schizophrenia etc.
