Spirulina is one of the most popular dietary supplements. We help you discover what it is and what its benefits, contraindications, and ways to incorporate it into your diet are.
It has been on many people’s lips lately, but spirulina is an old acquaintance in the world of nutrition, although not as much in humans as in animals. However, its properties can also be used in cooking. Valued for centuries for its supposed numerous health benefits, the truth is that its profile and nutritional contributions do constitute an interesting baggage. However, how far does fame go, and how far does reality go? Let’s see.
What is spirulina and what is it used for?
Spirulina is the name given to a food supplement obtained from two cyanobacteria, Arthrospira platensis and Arthrospira maxima, especially the former. Its name comes from the genus in which these two species were formerly included, Spirulina, and has become a more or less colloquial reference, spirulina.
Biomass, that is, the dry or wet mass of this cyanobacteria, often ground, is what is used as a dietary supplement and in the cosmetics industry, as well as in biotechnological agriculture or even in animal feed, not to mention the pharmaceutical industry.
Origin and history of spirulina
As we said at the beginning, spirulina has been used historically for a very long time. Known as tecuitlatl by the Aztecs, it was a staple food in Mesoamerica until the 16th century, and its use as a daily food in some areas disappeared well into the 20th century. In the 1960s, French researchers rediscovered spirulina in abundance in Lake Texcoco, Mexico.
The earliest reference to the contemporary use of spirulina dates back to 1940, when its consumption by the Kanembu tribe in Chad was described, where it is harvested as a dish for food. It was in the 1970s that research began into its mass production as a contemporary food supplement. Today it is quite widespread for such a specific product, and it is increasingly easy to see it in supermarkets and nutrition stores.
Nutritional value of spirulina
If it arouses so much interest, it is not because of its beneficial properties for health (in the additional sense), but because of its interesting nutritional value. This microalgae is rich in a variety of minerals such as iron, calcium, magnesium, zinc, potassium, and selenium. It is also a source of vitamins A, K, E, and group B (although the vitamin B12 it contains is not usable by the human body).
These nutrients are present in other foods, no doubt, but the truth is that spirulina is surprisingly complete for a product from cyanobacteria, which has historically helped numerous populations to stay healthy. Be careful, because that does not mean that it is a substitute for a varied and healthy diet, but it can be an excellent food supplement. Namely, the protein has the following nutritional profile:
- Protein: It constitutes approximately 57% of the dry weight, although this value can vary between 51% and 71%. Spirulina is recognized for its high protein content, which makes it particularly valuable for vegetarians and vegans.
- Carbohydrates: They represent between 8% and 14% of its composition, and are mainly in the form of polysaccharides.
- Lipids: Approximately 6% of dry weight, although this percentage can vary. The amount and composition of lipids can change depending on growing conditions, such as light and nitrogen. In low light conditions, Spirulina can increase its lipid content as an energy reserve.
- Calories: 100 grams of spirulina provide around 290 kilocalories.
- Vitamins: It is especially rich in several B vitamins, with thiamine (B1), riboflavin (B2), and niacin (B3) providing a high percentage of the recommended daily value.
- Minerals: Spirulina is a rich source of iron and manganese, far exceeding the recommended daily value.
- Fatty acids: Includes important fatty acids such as gamma-linolenic acid, alpha-linolenic acid, and linoleic acid. Although earlier research suggested the presence of DHA and EPA, more recent studies indicate that the levels of these omega-3 fatty acids may be negligible.
Properties and benefits of spirulina
Spirulina is widely promoted for its health benefits, including supposed anti-allergy, antioxidant, and blood pressure and cholesterol regulating properties, among others. However, at the moment, the only proven beneficial properties are those related to its nutritional contribution.
Provides energy to the body
Thanks to its protein and magnesium content, spirulina can improve energy production and overall well-being, which is surprising considering we are talking about a cyanobacteria.
Treatment for anemia
Its high iron content helps increase hemoglobin levels, fighting anemia.
Promotes weight loss
Spirulina is rich in fiber and can induce a feeling of satiety, which is useful in weight loss diets. Of course, it is just like any other high-fiber food, nothing more.
In addition, a series of other properties are attributed to it, of which it is important to note that the scientific evidence to support these benefits is still insufficient, if not non-existent. However, let’s look at some of them:
- Antioxidant: Spirulina is claimed to have antioxidant properties due to its content of vitamins and minerals that can help fight free radicals. There is not enough clinical evidence in this regard, although it is true that it contains these types of substances.
- Blood pressure and cholesterol regulation: Some studies suggest that spirulina may help reduce cholesterol and blood pressure levels, although these benefits need further research to be confirmed.
- Antiallergy: Spirulina has been investigated for use in alleviating symptoms of allergic rhinitis, with promising results in some small studies. However, these are still anecdotal so far.
- Diabetes: Spirulina has been studied as a possible agent for controlling glucose in people with diabetes, but the European Food Safety Authority rejected these claims for lack of conclusive evidence in 2013.
- HIV: It has also been investigated as a nutritional supplement for adults and children affected by HIV, although no conclusive effects were found on risk of death, body weight, or immune response.
In summary, although spirulina is recognized for its high nutritional content, the health benefits related to specific conditions should be interpreted with caution, at least until further research confirms its effects.
Contraindications of Spirulina
Spirulina is generally safe for most people, but as with any supplement, it may have some contraindications and potential side effects that are important to consider.
Spirulina allergy
Some people may be allergic to spirulina, especially those who are already allergic to other shellfish or algae. Allergic reactions may include rash, swelling, or difficulty breathing.
Autoimmune diseases
People with autoimmune diseases such as multiple sclerosis, lupus or rheumatoid arthritis may experience a worsening of their symptoms because spirulina may stimulate the immune system.
Thyroid problems
Spirulina contains iodine, which could cause problems for people with thyroid conditions such as hyperthyroidism or uncontrolled hypothyroidism. This metabolic mechanism, however, is quite complex, which gives more reason to treat spirulina carefully before using it in these cases.
Drug interactions
Although it is quite specific, Spirulina can interact with certain medications, including those that suppress the immune system, blood clotting medications, and those used to treat diabetes, affecting the effectiveness of these treatments.
Heavy metal pollution
There is a risk that spirulina may be contaminated with heavy metals, bacteria or toxins if it is not grown under controlled and safe conditions. This can cause liver damage and other serious health problems.
Phenylketonuria (PKU)
People with PKU should avoid spirulina because it contains phenylalanine, an amino acid that they cannot metabolize properly. In other words, PKU patients may experience worsening of their symptoms.
Blocking the absorption of vitamin B12
One of the negative effects is related to the absorption of vitamin B12. Spirulina contains vitamin B12 analogues that we cannot use . However, these block the absorption of active B12, and can even falsify the results of a blood test. For this reason, its regular consumption as a multivitamin is not recommended.
Kidney failure, liver or thyroid disease
Excessive consumption of spirulina may affect people with kidney failure or liver disease. The high protein concentration in spirulina should be controlled in the diet of patients with kidney failure. In addition, it may aggravate gout, although these are very specific cases.
Side effects and contamination
In some rare cases, consumption of spirulina may be accompanied by poisoning due to contamination by other cyanobacteria or other substances. Side effects may include nausea, constipation, stomach upset, excessive thirst, headache, skin rashes, and dizziness, among others. In addition, contamination by cytotoxins can be dangerous, although reported cases are rare.
How to take spirulina and uses in cooking
Commercial spirulina comes in various forms including capsules, tablets, and powder. The latter is particularly popular in cooking as it can be easily incorporated into multiple recipes. For example, it is ideal for sprinkling on smoothies, desserts, and salads; for combining with wakame seaweed and sesame seeds to create a nutritious and colourful salad. It also fits well in creams or on fruit in a porridge for a different touch.
Spirulina not only enriches the nutritional content of these dishes but also gives them a distinctive green color and a slightly sea-like flavor. In addition to its use in cooking, it is important to consider dosage when consuming spirulina as a supplement. The recommended dosage typically ranges from 1 to 3 grams per day, depending on individual needs and the advice of a health professional. When beginning to incorporate spirulina into the diet, it is crucial to start with a small dose to ensure good tolerance and gradually adjust as needed.
Spirulina, is it good for weight loss?
As with many dietary supplements, spirulina can be helpful for weight loss due to its nutritional properties, but it is no panacea. It is low in calories, and high in nutrients, which can help promote satiety and reduce appetite. This is beneficial in weight loss diets. In addition, its high protein content can help maintain muscle mass during weight loss.
However, we repeat, spirulina alone does not guarantee weight loss and must be combined with a balanced diet and regular exercise to achieve effective results. There are no magic products for losing weight, and certainly not spirulina, with all its benefits, even though it may be useful in weight control.