This damage can drive chronic inflammation, which contributes to cancer and other diseases 5. Its main active component is called phycocyanin. This antioxidant substance also gives spirulina its unique blue-green color. Phycocyanin can fight free radicals and inhibit production of inflammatory signaling molecules, providing impressive antioxidant and anti-inflammatory effects 6 , 7 , 8. As it turns out, spirulina positively impacts many of these factors.
In a study in 25 people with type 2 diabetes, 2 grams of spirulina per day significantly improved these markers 9. Another study in people with high cholesterol determined that 1 gram of spirulina per day lowered triglycerides by Several other studies have found favorable effects — though with higher doses of 4.
This is known as lipid peroxidation, a key driver of many serious diseases 13 , Interestingly, the antioxidants in spirulina appear to be particularly effective at reducing lipid peroxidation in both humans and animals 16 , In a study in 37 people with type 2 diabetes, 8 grams of spirulina per day significantly reduced markers of oxidative damage.
It also increased levels of antioxidant enzymes in the blood Some evidence suggests that spirulina has anti-cancer properties. Research in animals indicates that it can reduce cancer occurrence and tumor size 19 , One study examined 87 people from India with precancerous lesions — called oral submucous fibrosis OSMF — in the mouth. When these people stopped taking spirulina, almost half of them redeveloped lesions in the following year. High blood pressure is a main driver of many serious diseases, including heart attacks, strokes and chronic kidney disease.
While 1 gram of spirulina is ineffective, a dose of 4. This reduction is thought to be driven by an increased production of nitric oxide , a signaling molecule that helps your blood vessels relax and dilate Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is evidence that it can be effective In one study in people with allergic rhinitis, 2 grams per day dramatically reduced symptoms like nasal discharge, sneezing, nasal congestion and itching The most common one is characterized by a reduction in hemoglobin or red blood cells in your blood.
Anemia is fairly common in older adults, leading to prolonged feelings of weakness and fatigue In a study in 40 older people with a history of anemia, spirulina supplements increased the hemoglobin content of red blood cells and improved immune function Keep in mind that this is just one study.
More research is needed before any recommendations can be made. Certain plant foods have antioxidant properties that can help athletes and physically active individuals minimize this damage. In two studies, spirulina enhanced endurance, significantly increasing the time it took for people to become fatigued 28 , Animal studies link spirulina to significantly lower blood sugar levels.
In some cases, it has outperformed popular diabetes drugs, including Metformin 30 , 31 , In a two-month study in 25 people with type 2 diabetes, 2 grams of spirulina per day led to an impressive reduction in blood sugar levels 9. Spirulina is a type of cyanobacteria — often referred to as blue-green algae — that is incredibly healthy. It may improve your levels of blood lipids, suppress oxidation, reduce blood pressure and lower blood sugar.
While more research is needed before any strong claims can be made, spirulina may be one of the few superfoods worthy of the title. One tablespoon or 7 grams g of dried spirulina contains :. It also contains thiamin, riboflavin, niacin, folate , and vitamins B-6, A, and K. People can usually lose weight if they eat fewer calories than they use. Spirulina is a high-nutrient, low-calorie food that contains a lot of nutrition in a small amount of powder. Introducing spirulina to the diet may help people lose weight without losing nutrition.
The results of a double-blind placebo-controlled trial suggest that spirulina may aid weight management. In the study, people who were overweight and regularly ate spirulina for 3 months showed improved body mass index or BMI. Spirulina can be digested easily because of its structure where the cells do not have tough, fibrous walls. But can consuming it improve gut health? More research on humans is needed, but animal studies indicate spirulina may support gut health as people age.
A study on older mice suggests that spirulina may preserve healthy gut bacteria during the aging process. Spirulina does not contain much fiber, so it is essential to include other gut-healthful, high-fiber foods in the diet. Spirulina shows promise as a way to manage the symptoms of diabetes. But more research is needed before doctors can recommend it. High fasting blood sugar is a common problem in people with diabetes type 1 and 2.
This suggests that spirulina supplements may help people control diabetes. These results suggest that spirulina shows promise as a food to support type 2 diabetes management.
A animal study supports the idea that spirulina may help manage diabetes. In this study, the researchers gave mice with type 1 diabetes spirulina extract orally.
As a result, the mice showed:. The researchers note that the antioxidant effect of spirulina may be helpful in treating type 1 diabetes. Taking spirulina extract may help to lower cholesterol levels. A systematic review and meta-analysis suggests that taking spirulina supplements may have a positive impact on blood lipids, which are fats in the blood. A study also supports this health claim. High blood pressure and cholesterol levels are both linked to heart disease.
As spirulina may reduce both of these risk factors, is it possible that it could help prevent heart disease? A review suggests that these blue-green algae may play a role in preventing heart disease. This might be due to their cholesterol-lowering, anti-inflammatory, and antioxidative effects. A higher metabolic rate may make a person feel as if they have more energy. It may also increase the number of calories they burn each day, which may aid weight loss. In a small-scale study , people who took 6 g of spirulina a day experienced beneficial metabolic effects, alongside weight loss and better health-related quality of life.
Also, according to Dr. Group, 60 percent of algae is made up of protein. Soy has a comparable amount, but a major reason a growing number of food manufacturers are favoring algae is that all those added nutrients come with the protein. It's like buying a pair of leggings, and finding out at checkout that you get a sports bra and tank for free. Spirulina, AFA, and chlorella also serve as a magnet for toxins in the body—and they do an excellent job of flushing them out.
Clearly algae is full of health benefits. Spirulina is trending for a reason—it really can do a lot of good for the body. The benefits of spirulina include:.
But not not all spirulina on the marketplace is worth shelling out for. Group offers up a big buyer's beware Group reveals. Why the scary levels of contamination? Blame the manufacturers. Group explains. Considering one of the core ingredients in those Soylent bars—besides algae flour—is soy isolate, it sounds like he may be onto something.
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