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Spirulina: Nutrition Facts & Health
HEALTH
Benefits
PLANET EARTH
By Lauren Cox, Live Science Contributor | February 6, 2018 09:20pm ET
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ANIMALS
Spirulina is a microalgae that has been consumed for centuries due to its
high nutritional value and supposed health benefits. Today, popular
HISTORY personalities endorse Spirulina as a secret, potent "superfood,"
lifestyle
and a "miracle from the sea."
CULTURE
Spirulina powder can
"Spirulina" sounds so much better than "pond scum," but that's what the
be used to make a
drink. The algae is popular supplement really is — a type of blue-green algae that grows
also made into
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tablets, lower left.
naturally in oceans and salty lakes in subtropical climates. The Aztecs
harvested Spirulina from Lake Texcoco in central Mexico, and it is still
Credit: Madlen |
harvested from Lake Chad in west-central Africa and turned into dry
Shutterstock
cakes.
Spirulina was once classified as a plant because of "its richness in plant pigments as well as its
ability of photosynthesis," according to a study published in the journal Cardiovascular
Therapeutics. New understanding of its genetics, physiology and biochemical properties
caused scientists to move it to the Bacteria kingdom and the Cyanobacteria phylum. At first it
was classified in the genus Arthrospira, but later it was placed into the genus Spirulina. There
are several species, but three — Spirulina platensis, Spirulina maxima and Spirulina fusiformis
— are studied extensively because of their high nutritional as well as potential therapeutic
values, according to the study's authors.
Spirulina grows in microscopic spirals, which tend to stick together, making it easy to harvest. It
has an intense blue-green color, but a relatively mild taste. Aside from supplements, the U.S.
Food and Drug Administration (FDA) allows manufacturers to use Spirulina as a color additive
in gum, candy and other packaged foods.
Spirulina is said to help a range of eclectic health problems, including premenstrual symptoms
and amyotrophic lateral sclerosis (Lou Gehrig's disease), according to the NIH. A combination
of zinc and Spirulina may help the body clear arsenic in people whose drinking water has
NEWS
unusually high levels, according to the NIH.
Does
TECH Spirulina work?
The NIH says there is not enough scientific evidence to determine if Spirulina is effective in
HEALTH
treating any health conditions. However, Spirulina is rich in nutrients, some of which aren't
found in the average daily vitamin. According to the FDA, Spirulina contains significant amounts
PLANET EARTH
of calcium, magnesium, B vitamins and iron. It also has essential amino
niacin, potassium,
acids (compounds that are the building blocks of proteins). In fact, protein makes up about 60
to 70 percent of Spirulina's dry weight.
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Nevertheless, a person would have to take Spirulina supplements all day to come close to the
ANIMALS
recommended daily amounts of the nutrients it contains, said Heather Mangieri, a
spokeswoman for the Academy of Nutrition and Dietetics and owner of Nutrition Checkup in
Pittsburgh, Pa. And that's not the only issue with superfood supplements.
HISTORY
"There's lots of foods that, yes, they have a lot of nutrients in them, but we don't necessarily
CULTURE we don't know how much of that nutrient you are actually getting,"
know the bioavailability so
Mangieri said.
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Bioavailability describes how much of the nutrients you swallow are actually used by the body.
In some cases, eating two different foods at once will help the body absorb nutrients better than
if the person
ate the foods separately. For example, Mangieri said, the leucine found in
tomatoes is better absorbed by the body if you eat oil with tomatoes. Scientists are still studying
the bioavailability of nutrients in individual foods, as well as how nutrients work to help prevent
disease.
"As a registered dietitian, I highly recommend people get their nutrients from foods in a healthy
diet because nutrients work synergistically, and that increases the bioavailability," Mangieri said.
One such study, published in Maternal and Pediatric Nutrition in 2016, involved 87
malnourished and anemic children under age 5 from Gaza. Researchers gave half the children
vitamin and mineral supplements and half Spirulina supplements for three months. The children
who received Spirulina saw significantly more improvement in weight and height gain, ferritin
and iron levels and hemoglobin volume than in children who received regular vitamin and
mineral supplements. The authors noted the small size of the study and that more research is
needed.
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A year-long 2015 study published by Nutrition Journal that looked at the effects of Spirulina
supplementation among nearly 200 malnourished HIV-positive people in Cameroon saw
similarly positive results. The participants, who were primarily women, were given standard
care, a balanced diet andSpirulina supplements, or standard care and a balanced diet without
NEWS
supplements. In the participants receiving Spirulina, immune system cells that are greatly
reduced by HIV increased, as did hemoglobin levels.
TECH
In 2016, the government of the Indian state of Karnataka, in conjunction with JSW Energy,
HEALTH
instituted a statewide program providing malnourished children with Spirulina supplements,
according to India Corporate Responsibility and Sustainability Network. The JSW website
reportsEARTH
a 46 percent reduction in malnutrition cases among young children, pregnant women,
PLANET
and lactating mothers, and scientific studies are underway to better understand the effects of
this program.
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Spirulina as an antioxidant
ANIMALS
Antioxidants are compounds that help combat cell and DNA damage that leads to cancer, heart
disease and other chronic diseases. The body makes some antioxidants, and others are found
HISTORY
in food. Despite the presumed benefits of taking extra antioxidants, extensive research has not
shown that taking antioxidant supplements lowers cancer risk, according to the National Cancer
CULTURE supplements likely won't help other diseases such as diabetes,
Institute. Taking antioxidant
according to a 2011 abstract published in the journal Current Diabetes Reviews.
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Although antioxidant supplements have failed to stave off disease in studies, it may be "that the
lack of benefit in clinical studies can be explained by differences in the effects of the tested
antioxidants
when they are consumed as purified chemicals as opposed to when they are
consumed in foods, which contain complex mixtures of antioxidants, vitamins and minerals,"
according to the National Cancer Institute.
Since Spirulina is considered a food, it remains an open question as to whether dried Spirulina
in supplements has antioxidant health benefits.
One preliminary study of Spirulina's antioxidant effects tested the supplement on 87 people in
Kerala, India, who regularly chewed paan tobacco. Paan is prepared from the leaf of the betel
tree and various spices, and is typically chewed after meals and ceremonies such as weddings
and receptions. Paan tobacco chewers are at increased risk of an oral cancer called oral
leukoplakia. Over the course of one year, 45 percent of the tobacco users who took daily
Spirulina supplements saw a complete regression of lesions. Just 7 percent of people in the
placebo group saw a complete regression in tumors in the same period, according to the 1995
abstract published in the journal Nutrition and Cancer.
Antioxidants may help athletes recover from exercise-induced oxidative stress that contributes
to muscle fatigue – and Spirulina happens to contain several compounds shown to have
antioxidant properties, including phenolic compounds, phycocyanins, tocopherols and beta-
carotene, according to a 2010 study published in Medicine & Science in Sports & Exercise.
Researchers in the study investigated Spirulina's possible exercise benefits among nine male
recreational runners over four weeks. They found the runners showed a greater increase in
exercise performance and levels of antioxidants after taking Spirulina than they did when taking
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no supplements or taking a placebo. Although these preliminary findings are promising, they
are too small to draw a conclusion about Spirulina's effect on exercise fatigue, according to the
study's authors.
NEWS
Several research studies looking into Spirulina's effects on cholesterol and triglycerides (or
hypolipidemic effects) have found Spirulina to be beneficial. However, most human trials
investigating these effects have been limited to studies of fewer than 100 people, and many did
TECH
Doctors now recognize that heart disease is not just a disorder of high cholesterol and
SPACE
triglycerides, but also a chronic inflammatory disease, according to a July 2010 review of
Spirulina's hypolipidemic effects published in the journal Cardiovascular Therapeutics. Spirulina
may thenhelp manage and prevent heart disease through antioxidant properties, however
more study is needed.
There is not enough evidence to determine if Spirulina supplements can help digestion or
weight loss, nor is there enough evidence to determine whether Spirulina treats memory
problems, anxiety or depression, according to the NIH. Studies have yet to prove that Spirulina
has any effect on energy levels and chronic fatigue. Research has not shown whether Spirulina
has a meaningful effect on attention deficit hyperactivity disorder (ADHD) or premenstrual
syndrome (PMS), according to the NIH.
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death. Contaminated Spirulina may be especially dangerous for children. The NIH recommends
researching the source of Spirulina in supplements to ensure they are grown in safe conditions
and tested for toxins.
NEWS
People with certain autoimmune conditions should avoid Spirulina supplements, according to
the NIH. Since Spirulina enhances the immune system, Spirulina supplements may worsen
TECH
symptoms of multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid
arthritis and other conditions linked to overactive immune systems. For the same reason,
Spirulina may weaken the effect of immunosuppressants, which are often prescribed to treat
HEALTH
autoimmune conditions and prevent the body from rejecting organ transplants. Spirulina may
also interfere
EARTHwith drugs that
PLANET slow blood clotting, including blood thinners such as warfarin as
well as nonsteroidal anti-inflammatory (NSAIDS) pain medications. Combining Spirulina with
herbal supplements that slow blood clotting may increase a person's risk of bleeding. Such
STRANGE NEWS
herbs include cloves, danshen, garlic, ginger, ginkgo, ginseng and turmeric, according to the
NIH.
ANIMALS
Women who are pregnant or breast-feeding should avoid Spirulina since there is a lack of
safety studies in this group. People who have the genetic condition phenylketonuria should also
HISTORY
avoid Spirulina, as it may aggravate their condition, according to the NIH. Since there are not
enough studies to establish a safe dose range of Spirulina, it is best to consult a doctor and
CULTURE
follow instructions on all supplements to avoid unsafe doses.
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