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Spirulina, a type of blue-green algae, has been cherished as a source of protein since as far back as the 1300s when the Aztecs and other Mesoamericans regularly consumed it. And while it was once only found online or at specialty shops, it’s now available in most grocery stores and supermarkets. The allure of this popular aquatic plant comes not just from its health benefits and flavor profile, but also from its ease of use and sustainability potential.

Here’s a full guide to what’s inside the nutrient-dense superfood of the sea.

Spirulina’s Nutritional Profile

Found in brilliant green and blue varieties, spirulina is packed with vitamins, minerals, macronutrients, and plant compounds. This impressive nutrition profile is a key aspect of what sets spirulina apart as a superfood.

Protein

Spirulina is chock-full of protein, with a massive 16 grams per quarter cup. Protein is vital for healthy bones, muscles, skin, hair, nails, and nearly every other type of tissue in the body. It boosts immunity and drives the metabolic reactions necessary to improve digestion, aid in tissue repair, and prevent muscle loss. Protein is also important for maintaining brain health and healthy blood cell function.

Omega-3 Fatty Acids

While vegan sources of omega-3 fatty acids can be hard to find, spirulina delivers. With a healthy helping of omega-3 and omega-6, spirulina can help you reap all the anti-inflammatory benefits of these fatty acids.

B Vitamins

Spirulina also provides a healthy dose of various B vitamins, especially thiamin, riboflavin, and niacin. These vitamins are key to maintaining a healthy metabolism.

Iron

A single tablespoon of spirulina can provide over 10% of your daily iron needs. This mineral is vital for healthy growth and development, as well as hemoglobin formation—the protein in red blood cells charged with transporting oxygen from your lungs to every corner of your body.

Copper

Copper is also readily found in spirulina. This often overlooked mineral is a key player in both immune system and nerve cell health, while also being pivotal in iron absorption.

Manganese

Another mineral found in spirulina is manganese. This mineral is very important for healthy tissue, hormone, bone, and blood formation while also playing a large role in various metabolic functions.

Pigment and Plant Compounds

One way spirulina really stands out in the health department is with its high concentration of pigment and plant compounds, including chlorophyll, carotenoids, phycocyanins, lutein, and zeaxanthin. While you may not be familiar with all of these names, the biggest takeaway is that all of these compounds are potent antioxidant and anti-inflammatory agents, helping you to fight off illness and chronic disease.

Benefits of Spirulina

As you might imagine based on its nutritional profile, this amazing plant has been linked to quite a few impressive health benefits.

Immune Health

When it comes to immune health, spirulina delivers on all fronts. Due to the nutrients it contains, spirulina helps to reduce inflammation in the body, enabling the immune system to work more effectively. Its antioxidant capacity, too, helps to eradicate free radicals in the body, which are the culprits of a variety of health concerns—from minor inconveniences like wrinkles all the way to serious illnesses like cancer.

Cardiovascular Health

Spirulina has also proven effective in reducing symptoms and conditions associated with heart disease. One analysis found spirulina linked with lower overall cholesterol and triglyceride levels. Plus, the analysis discussed spirulina’s ability to reduce the harmful kind of cholesterol in the body, while increasing the beneficial kind. Another meta-analysis found that spirulina may be associated with preventing and treating high blood pressure, though more evidence is needed to prove a definitive correlation. 

Sustainability

If you’re conscious of your food’s environmental impact, you’ll be thrilled to learn that spirulina is one of the most eco-friendly supplements you can add to your nutrition regimen. The sustainability powerhouse has a low carbon footprint—especially compared to other protein sources like beef and lamb. Spirulina also grows incredibly fast and can be harvested in just two to three weeks. It grows in a hydroponic setup with minimal freshwater needs. In fact, NASA scientists (who have used spirulina for decades to provide astronauts with the nutrients they need) are investigating spirulina and other microalgae for their applications in life support and biofuel systems.

Things to Know Before Using Spirulina

Before you try this superfood, there are a few more things to note.

Spirulina grown in an unregulated environment can absorb environmental toxins that could be passed on to you, so look for a brand that is third-party tested for purity standards. Spirulina can reduce blood clotting, so if you have any clotting disorders, discuss adding spirulina to your diet with your healthcare provider. It also contains phenylalanine, an amino acid that causes harm to those with phenylketonuria (PKU). Generally, if you are in a high-risk health group (including those who are pregnant or breastfeeding) or are otherwise immunocompromised, it’s a good idea to run your interest in spirulina by your healthcare provider first.

Adding Spirulina to Your Daily Diet

While there is no official spirulina intake recommendation, the generally accepted dose is somewhere between one and three grams, up to 10 grams per day. With all the amazing health benefits and nutrient density spirulina has to offer, try adding a scoop to your next smoothie as an incredible addition to your healthy lifestyle. Or, try these other easy options:

• Stir a spoonful of spirulina into fruit or vegetable juices.
• Use spirulina powder as a topping on popcorn.
• Add spirulina to a cocktail.
• Include it in your favorite granola bar, morning muffin, or healthy cookie recipe.
• Add spirulina to a salad or salad dressing.
• Swirl some spirulina into your favorite dip or guacamole.
  

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