ING-151Ingredient Research Profile

Superfoods & Botanicals

Spirulina

Also known as: Arthrospira platensis · Blue-green algae · Spirulina maxima

●●○Moderate Evidence

A blue-green microalgae with an exceptional nutrient profile and meaningful evidence for antioxidant, cholesterol-lowering, and exercise performance effects. One of the most nutrient-dense foods on earth.

Effective Dose

3–10g / day

per clinical evidence

Evidence Level

Moderate

Superfoods & Botanicals

Mechanism

Phycocyanin antioxidant, nitric oxide support, anti-inflammatory lipopolysaccharide neutralisation

primary action

Best For

Antioxidant

Endurance, Cholesterol, Nutrient density

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Spirulina?

Spirulina is a cyanobacterium (blue-green algae) cultivated in alkaline lakes and grown commercially. It contains 60–70% protein by dry weight (complete amino acid profile), beta-carotene, B vitamins, iron, gamma-linolenic acid (GLA), and phycocyanin — a unique biliprotein with potent antioxidant and anti-inflammatory properties.

How It Works: The Science

Phycocyanin scavenges hydroxyl and peroxyl radicals, inhibits COX-2 and 5-LOX (anti-inflammatory), and chelates iron to prevent Fenton reaction ROS generation. Spirulina polysaccharides enhance NK cell activity. Dietary nitrate content (lower than beetroot but present) contributes modest NO support.

Primary Mechanism

Phycocyanin antioxidant, nitric oxide support, anti-inflammatory lipopolysaccharide neutralisation

Evidence-Based Benefits

Reduces total and LDL cholesterol, raises HDL

moderate

Deng & Chow (2010) — 8g/day for 16 weeks significantly improved all lipid markers

Reduces exercise-induced oxidative stress and improves endurance

moderate

Kalafati et al. (2010) — 6g/day for 4 weeks improved time-to-exhaustion by 30 seconds

Reduces allergic rhinitis symptoms

moderate

Multiple RCTs — phycocyanin and spirulina reduce nasal inflammation and discharge

Dosage Guide

Effective Dose

3–10g / day

3–10g/day as powder or tablets. High doses may cause GI upset — start at 3g and titrate up. Pairs well with vitamin C to enhance iron absorption.

Safety Profile & Side Effects

Contamination risk — spirulina can accumulate heavy metals and cyanotoxins from polluted water. Choose products tested for heavy metals and certified for cyanotoxin absence.

Who Should (and Shouldn't) Take It

Best for

AntioxidantEnduranceCholesterolNutrient density

Who it's for

Vegans and vegetarians wanting a nutrient-dense protein complement, those with high cholesterol, and endurance athletes wanting antioxidant and mild performance support.

Frequently Asked Questions

What is the recommended dose of Spirulina?

3–10g/day as powder or tablets. High doses may cause GI upset — start at 3g and titrate up. Pairs well with vitamin C to enhance iron absorption.

Is Spirulina safe?

Contamination risk — spirulina can accumulate heavy metals and cyanotoxins from polluted water. Choose products tested for heavy metals and certified for cyanotoxin absence.

How does Spirulina work?

Who should take Spirulina?

Vegans and vegetarians wanting a nutrient-dense protein complement, those with high cholesterol, and endurance athletes wanting antioxidant and mild performance support.

Related Ingredients

Chlorella Moringa (Moringa oleifera)Omega-3 (EPA + DHA)

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →