💊 What it does
Spirulina is a blue-green microalgae (cyanobacterium) that is approximately 60–70% protein by dry weight and contains vitamins B1, B2, B3, copper, iron, and various antioxidants (phycocyanin, beta-carotene, zeaxanthin). It is often marketed as a superfood or complete protein source. Clinical evidence supports modest benefits for lipid profiles (reducing LDL, raising HDL), blood glucose regulation, antioxidant status, and muscle strength. However, many marketing claims significantly exceed the evidence.
👤 Who needs it
People wanting a nutrient-dense whole-food supplement as part of a varied diet. Those seeking additional iron and antioxidants. Athletes looking for natural performance support.
🥦 Food sources first
Spirulina is sold as a food supplement — powder or tablets added to smoothies, juices, or water. It has a strong algae flavour that many find challenging. It is not a complete protein in practice — the protein quality is good but the serving sizes used in supplements provide modest actual protein amounts.
🗓 When to supplement
As a nutrient-dense supplement to complement a varied diet. Not as a sole source of any nutrient. Quality matters enormously — use only from reputable, third-party tested sources.
🏷 Best form to look for
Look for organic spirulina from reputable suppliers who test for heavy metal contamination (lead, mercury, cadmium, arsenic) and microcystin (a cyanotoxin that can contaminate poorly grown spirulina). Third-party testing certification is essential.
⏰ When to take it
With food or in a smoothie. Start with a small dose (1 g) and build up to allow gut bacteria to adjust.