What is Spirulina?
Spirulina is a type of blue-green algae that grows naturally in freshwater lakes, ponds, and rivers. It has a rich blue-green color and is a source of various nutrients, including protein, vitamins, and minerals.
Some key facts about spirulina:
- Spirulina is a cyanobacteria, a type of bacteria that obtains energy through photosynthesis.
- It has a spiral, coiled shape and filamentous structure. The name “spirulina” comes from these spiral shapes.
- Spirulina grows well in warm, alkaline environments with plenty of sunlight and moderate temperatures.
- It has been consumed as a food source by various cultures for hundreds of years, especially in Mexico and Africa.
- Today, spirulina is cultivated worldwide and sold as a dietary supplement, superfood, and natural colorant.
- It is rich in protein, vitamins B1, B2, B3, iron, and other minerals.
- Advocates promote spirulina as a nutrient-dense superfood and an excellent source of vegetarian protein.
- Spirulina contains phytonutrients like phenolic acids, tocopherols, and γ-linolenic acid that may have antioxidant, anti-inflammatory, and other benefits.
- In supplement form, spirulina comes as a powder or tablets and is associated with a variety of health claims, though more research is still needed on some of its benefits.
Overall, spirulina is a nutritional powerhouse of a blue-green algae that has been consumed by humans for centuries and is now popular worldwide as a supplement and superfood. It delivers a concentrated amount of protein, vitamins, minerals, and phytonutrients in its spiral, cobalt blue form.
Benefits of Organic Spirulina
Organic spirulina is incredibly nutritious, providing a concentrated source of protein, antioxidants, vitamins and minerals like iron. Just a few of its many benefits include:
- High in Protein – Spirulina contains up to 70% protein, making it one of the highest protein sources found in nature. The protein is complete, meaning it contains all essential amino acids. This makes it an excellent protein source for vegetarians, vegans, and those looking to boost their intake.
- Rich in Antioxidants – Spirulina contains antioxidants like phycocyanin, carotenoids and tocopherols, which help protect cells from damage. Antioxidants play an important role in health and disease prevention.
- Excellent Source of Iron – Spirulina provides bioavailable iron, which is easily absorbed and utilized by the body. Iron deficiency is one of the most common nutrient deficiencies worldwide, making spirulina tablets a simple way to increase iron stores.
- May Boost Energy and Endurance – Studies have found that spirulina can help increase energy levels, endurance and reduce fatigue. This may be due to its high nutrient density, concentration of amino acids, iron content and antioxidant properties.
- Potential Weight Loss Benefits – Spirulina may aid weight loss efforts due to its high protein and low-calorie content. Protein contributes to satiety and increased metabolism. Human studies have found supplementing with spirulina resulted in weight loss, especially concerning fat mass.
With its stellar nutritional profile and range of health benefits, adding organic spirulina tablets into your routine is an easy way to supercharge your diet. It packs a nutritional punch in a small serving, making it ideal for those looking to improve their health, energy and physique.
Choosing High Quality Organic Spirulina
When selecting an organic spirulina supplement, it’s important to choose a high quality product from a reputable manufacturer. Here are some tips for choosing the best organic spirulina:
- Look for USDA Organic certification – This ensures the spirulina is certified organic and meets the USDA’s strict standards for organic farming and production. USDA Organic spirulina is guaranteed to be free of synthetic pesticides, chemicals, and GMOs.
- Check for other certifications – Some good ones to look for include Non-GMO Project Verified, which further validates the product is GMO-free, and Earth Kosher, which certifies the spirulina adheres to kosher dietary standards.
- Choose a reputable brand with transparent sourcing – Do some research on the manufacturer. Look for brands that openly share where and how their spirulina is sourced and produced. Reputable brands with rigorous quality standards tend to produce higher quality, purer spirulina products.
- Read reviews and talk to others – Check reviews and ask for recommendations to help identify the most trusted, recommended organic spirulina brands and products on the market. This can further help assess quality.
- Check the ingredients list – Make sure organic spirulina is listed as the main, ideally the only, ingredient. Avoid products with lots of unnecessary fillers and additives.
Choosing a high quality organic spirulina from a reputable source helps ensure you get the full benefits from this incredible superfood in its purest, safest form. Do some careful vetting and select a spirulina supplement you can trust.
Recommended Daily Dosage
The recommended daily dosage for spirulina supplements ranges from 500mg to 3,000mg per day. It’s best to start with a lower dosage around 500-1,000mg and gradually increase to the higher end of the dosage range based on your individual needs and how you respond to spirulina. Most spirulina supplements come in 500mg or 1,000mg tablets.
For optimal absorption, spirulina should be taken on an empty stomach. Avoid taking it immediately after a meal, as food can interfere with nutrient absorption. Instead, take spirulina supplements at least 1-2 hours before or after eating.
Some general dosage guidelines based on your goals:
- General health and nutrition: 500-1,000mg daily
- Immune support: 1,000-3,000mg daily
- Athletic performance and endurance: 2,000-3,000mg daily
Pay attention to how your body responds as you increase your spirulina intake. Take note of any positive or negative effects. Some people find that higher doses cause mild stomach discomfort or nausea. If this occurs, reduce to the last dosage you felt comfortable with. Every person has a unique optimal dosage of spirulina.
Possible Side Effects of Spirulina
While spirulina is generally well tolerated, some people may experience minor side effects. The most common side effects are:
- Upset stomach – Taking spirulina can cause nausea, vomiting, stomach pain, and diarrhea, especially when taken in large amounts. Starting with a low dose and slowly increasing it can help minimize digestive issues.
- Headaches – Spirulina contains compounds that dilate blood vessels, which can trigger headaches in sensitive individuals, especially at high doses. Staying hydrated and reducing dosage can often prevent headaches.
- Insomnia – The energy boost from spirulina may make it more difficult to fall asleep. Taking it earlier in the day is recommended. Lowering the dosage can also help for those susceptible to insomnia.
Rarer side effects of spirulina include:
- Fever – In very rare cases, spirulina may raise body temperature and cause fever. Discontinuing use should relieve this side effect.
- Nausea – Some people report feeling nauseous after taking spirulina, especially at high amounts. Starting with small doses can help minimize risk of nausea.
- Dizziness – Spirulina’s effects on blood vessels may result in temporary dizziness in sensitive individuals. Reducing dosage often alleviates this side effect.
The majority of healthy adults can take spirulina supplements without issue, especially when following dosage recommendations. However, it’s wise to be aware of potential side effects. Starting slowly and adjusting dosage based on personal tolerance is recommended. Always consult a doctor before taking spirulina if you have any medical conditions or take prescription medications.
Interactions with Medications
Spirulina may interact with certain medications if taken together. Specifically, spirulina contains compounds that can stimulate the immune system and impact blood clotting. This means spirulina should be used cautiously with immunosuppressant drugs prescribed after organ transplant as well as blood thinning medications like warfarin.
Spirulina’s effects on the immune system could potentially reduce the effectiveness of immunosuppressant drugs needed to prevent organ rejection. At the same time, spirulina’s blood thinning properties could enhance the effects of anticoagulant medications to dangerous levels.
For these reasons, it is important to consult your doctor before taking spirulina supplements if you are taking immunosuppressants, blood thinners, or any other prescription medications. Your doctor can evaluate whether spirulina is appropriate for you based on your specific medical history and current medication regimen. Never make changes to your prescribed medications without medical supervision.
With your doctor’s guidance, spirulina may be able to be incorporated into your diet safely. But be sure to disclose all supplements to your physician to prevent any unintended interactions. Monitoring for changes in medication effectiveness will also be important. Staying in close contact with your healthcare provider will help ensure spirulina can be taken as part of an overall healthy regimen.
Form and Packaging
Spirulina is most commonly sold in either powder or tablet form. Both offer great nutritional benefits, so the choice comes down to personal preference.
Powdered spirulina has a strong, earthy taste that some people dislike. However, the powder can easily be mixed into smoothies, juices, baked goods, and other foods to mask the flavor. Powder provides the most flexibility for getting your daily dose of spirulina.
Tablets provide an easy way to take spirulina, since there’s no texture or taste. Many people prefer tablets since they are more convenient and portable. Tablets dissolve quickly in water or can be swallowed easily. The main downside is that compression into a tablet degrades some of the nutritional value compared to the powder.
No matter which form you choose, it’s important to buy spirulina from a reputable source packaged in light-protected containers. Light and heat can damage and degrade the sensitive proteins, antioxidants, and phytonutrients in spirulina. Quality spirulina supplements will use dark amber glass bottles or foil pouches to block light exposure. This keeps the spirulina fresh and preserves the nutritional content. Checking the production date and expiration date is also wise, as fresher spirulina will be more potent.
How to Take Organic Spirulina
Organic spirulina is versatile and easily incorporated into your daily routine. Here are some tips for taking spirulina:
- Add it to smoothies, juice, or water. The powder form blends seamlessly into liquids. Start with a small amount like 1 teaspoon and work up to higher doses.
- Blend or mix it into recipes. You can add spirulina powder into things like energy bars, soups, sauces, baked goods, etc. It works well in both sweet and savory foods.
- Take it on an empty stomach. For optimal absorption and effects, take spirulina tablets or powder about 30-60 minutes before meals. Some people find it causes nausea if taken with food or on a full stomach.
- Mix into nut or seed butter. Try blending spirulina into nut butters, tahini, sunflower seed butter, etc then spread on toast or apples.
- Make spirulina cubes by mixing the powder with water and freezing in an ice cube tray for an easy way to add it to drinks.
The light taste of high quality organic spirulina allows it to be taken in many ways without overpowering flavors. Get creative and have fun experimenting with adding this superfood into your favorite foods and beverages!