Spirulina, a spiral-shaped microalgae, has been a valued food for thousands of years. Due to its richness in proteins, vitamins, minerals, and antioxidants, spirulina is now considered a true superfood. Cultivated in natural waters or controlled cultures, it offers numerous health benefits. In particular, strengthening the immune system, promoting digestion, and supporting the body's detoxification make spirulina a popular addition to the modern diet.

1. Spirulina – what is it? A brief explanation

Spirulina belongs to the family of filamentous cyanobacteria, or blue-green microalgae. These cyanobacteria have existed on Earth for over three billion years and are likely the oldest microorganisms on our planet. A true superfood, spirulina grows naturally in lakes near the equator, where it is regularly consumed by local populations. Even the Incas consumed Spirulina platensis as a standalone food. Kanembou women in Chad harvest spirulina, dry it, and eat it with millet.

In nature, spirulina (arthrospira platensis) thrives in alkaline lakes with high pH and a high content of mineral salts. Similar conditions are created for commercial cultivation, often in open ponds or closed systems to ensure a controlled environment. These aquacultures require clean water, sunshine, and the addition of nutrients such as sodium bicarbonate, nitrogen, and phosphorus. After harvesting, spirulina is dried and processed into powder, tablets, or capsules.

It is rich in a variety of vital substances, including proteins (up to 60-70%, including all essential amino acids), vitamins (B1, B2, B3, B6, B9, C, D and E), minerals (iron, calcium, magnesium, potassium and zinc), antioxidants (beta-carotene, zeaxanthin and phycocyanin) and fatty acids (gamma-linolenic acid and omega-3 fatty acids).

Spirulina offers numerous health benefits. It strengthens the immune system thanks to its antioxidants and vitamins. It also supports detoxification by helping to remove heavy metals and toxins. It improves digestion by promoting healthy gut flora and can increase satiety due to its high protein content. Furthermore, its anti-inflammatory properties can help with chronic inflammation.

The recommended daily dose is between 1 and 10 grams, depending on individual needs and health goals. Beginners should start with a lower dose and increase it slowly. Spirulina is available in various forms, including powder, tablets, and capsules. The powder can be mixed into smoothies, juices, or water. Tablets and capsules offer a convenient way to consume it.

2. How is spirulina grown?

Spirulina is cultivated both in natural waters and in specially designed aquaculture systems. In nature, this microalgae thrives in alkaline lakes with high pH and a high content of mineral salts, such as those found in regions around the equator in India, Chad, and Mexico. For commercial cultivation, similar conditions are replicated in open ponds or closed systems to ensure a controlled environment.

Cultivation begins with the selection of suitable crops and the preparation of the growing areas. Clean water is used in open ponds or closed reactors, which is regularly tested for its chemical composition. Nutrients such as sodium bicarbonate, nitrogen, and phosphorus are added to promote algae growth. The microalgae also require plenty of sunshine, as they generate energy through photosynthesis.

During growth, the water is continuously agitated to ensure even distribution of the algae. This agitation also prevents the algae from sinking to the bottom and promotes oxygenation.

After harvesting, spirulina is removed from the water by filtration and then washed to remove impurities. The microalgae is then dried, often by spray drying. The dried product is finally processed into powder, tablets, or capsules.

The organically controlled cultivation of spirulina ensures high quality and purity of the final product without chemicals and contamination.

3. What ingredients are contained in Spirulina?

Spirulina is rich in a variety of nutrients:

Protein of excellent quality

Depending on its origin, spirulina contains between 55% and 70% plant proteins, which contain all eight essential amino acids. These amino acids are normally found only in animal products; microalgae such as spirulina and chlorella are a rare plant-based exception.

Unsaturated fatty acids

Spirulina also contains an interesting amount of unsaturated omega-6 fatty acids (gamma-linolenic acid).

Pigments

One of the most abundant components of spirulina is chlorophyll. Chlorophyll has a positive influence on the formation of red blood cells and purifies the blood. Due to its heme core, which chelates magnesium, chlorophyll can also bind other elements such as toxins and remove them from the body. Another important component is phycocyanin, the exclusive pigment of spirulina. Phycocyanin has detoxifying and immune-stimulating properties.

Vitamins

Spirulina is rich in important vitamins, including B vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, and B9 (folic acid), which support energy metabolism and various bodily functions. Spirulina also contains vitamin C, which strengthens the immune system, and vitamin D, which supports bone health. Beta-carotene (provitamin A) contributes to vision and skin health, while vitamin E acts as an antioxidant to protect cells from damage.

Trace elements and minerals

Spirulina is rich in various trace elements and minerals, including zinc, selenium, manganese, iron, copper, and chromium. This microalgae also contains important minerals such as calcium, magnesium, sodium, potassium, and phosphorus. These minerals are essential for numerous bodily functions, including bone health, enzyme function, and electrolyte balance.

4. Spirulina Effects and Health Benefits

Spirulina contains antioxidant molecules such as gamma-linolenic acid, phycocyanin, tocopherol, carotene, selenium, and zinc, which prevent the formation of free radicals and thus help slow down skin aging. The gamma-linolenic acid in spirulina gives the skin suppleness, elasticity, and softness. Spirulina's cell wall is very thin, allowing its nutrients to be absorbed quickly and completely by the body, making it easily digestible even for children and the elderly.

Spirulina is an excellent source of iron . It contains between 800 mg and 1800 mg of iron per kg, which is 20 times more than wheat germ. Therefore, spirulina is particularly beneficial for vegetarians, athletes, anemic individuals, pregnant women, and adolescents during growth, as well as populations at risk for iron deficiency.

Spirulina is a natural energy booster . It contains iron and beta-carotene, making it particularly attractive for athletes. These nutrients support muscle oxygenation and promote cell integrity, which are essential for a well-functioning immune system.

Chinese researchers have demonstrated that phycocyanin, the unique protein pigment of spirulina, stimulates the development and differentiation of red and white blood line stem cells in the bone marrow.

Spirulina has a cleansing effect. This microalgae helps with the rapid and effective elimination of toxins and lactic acid, leading to increased energy and faster recovery after physical exertion.

Japanese patients at St. Francis Hospital in Nagasaki were treated by Dr. Tatsuichiro Akizuki with a diet of brown rice, miso, wakame and kombu seaweed, and spirulina, which saved their lives. In Belarus, 146,000 to 1,600,000 children were treated with 5 g of spirulina per day for 45 days at the Institute of Radiation Medicine in Minsk, resulting in reduced radiation exposure.

5. Spirulina application: dosage, consumption and administration form

Conventional and organic spirulina is available as a dried blue-green powder, in pellets, or in tablet form. The typical algae flavor of spirulina powder takes some getting used to. While the taste is very pronounced in water, it can be masked by mixing it with apple juice or other fruit juices. Spirulina in tablet form is a practical alternative for everyday use, as it is tasteless and allows for easy dosing.

While it's not necessary to consume large amounts of spirulina, as the body doesn't store excess nutrients, it's safe to consume. As a 100% natural food with no additives, spirulina has no known side effects.

Studies on long-term consumption of spirulina suggest that it is beneficial to consume two to five grams daily. Some people, particularly athletes or those with special health needs such as brittle nails, take up to 10 grams per day.

It's important to note that spirulina grown in open waters can retain environmental toxins and is therefore unsuitable for human consumption. Therefore, it's important to use organically controlled and residue-controlled products.

When using Spirulina, some important points should be considered:

Dosage:

Beginners: Start with a lower dose of about 1 gram per day and gradually increase it.

Recommended dose: Two to five grams per day.

Athletes and special needs: Up to 10 grams per day.

Consumption forms:

Powder: Can be mixed into smoothies, juices, or water. The taste can be masked by mixing it with fruit juices.

Tablets: A tasteless and convenient option for daily use.

Instructions for use:

Look for high-quality spirulina products from controlled cultivation.

Avoid products harvested in open waters to prevent the ingestion of contaminants.

Although spirulina is generally considered safe, people with certain allergies should exercise caution. This microalgae naturally contains sulfites, which may cause allergic reactions in sensitive individuals. Symptoms of a sulfite allergy may include breathing difficulties, skin rashes, or gastrointestinal problems. If you are prone to allergies or have previously reacted to sulfites, you should first test spirulina in small amounts and discontinue consumption immediately if a reaction occurs. If in doubt, always consult a doctor before taking any new dietary supplement.

6. Frequently asked questions:

What Spirulina products are there?

Spirulina products are available in various forms, including spirulina powder, tablets/compressed pellets, and capsules. The choice of form depends on personal preference and intended use.

Which form has the best bioavailability?

The bioavailability of spirulina products depends on various factors, including individual digestive functions. In general, powders and tablets may have slightly higher bioavailability because they are absorbed quickly by the body. To improve the bioavailability of spirulina, you can combine it with other foods rich in vitamin C, such as fruit. Soaking the powder before consumption may also be helpful.

Is spirulina algae raw food quality?

Spirulina algae often lacks raw food quality because raw food products are more microbiologically contaminated and more difficult to produce. For this reason, many manufacturers briefly spray-dry spirulina at temperatures above 45°C to reduce microbial contamination. However, these products are no longer technically considered raw food.

Are spirulina algae vegan?

Spirulina algae is considered vegan because it is plant-based and contains no animal components. It is an excellent source of plant-based protein and contains many important nutrients for vegans, such as iron, B vitamins, and unsaturated fatty acids.

Is there really that much protein in spirulina algae?

Spirulina algae is an excellent source of plant protein. Depending on its origin and cultivation, spirulina algae can contain between 55% and 70% protein, making it one of the most protein-rich plant foods. This protein contains all nine essential amino acids the body needs, making spirulina a valuable protein source for vegans and vegetarians.

Is spirulina a substitute for meat?

Spirulina is often called the "steak of the sea" because, with a protein content of 55 to 70%, it even exceeds soy (35%). Due to this high protein content, spirulina is particularly popular in vegetarian diets and is seen by some as a potential solution to world hunger. However, the recommended daily intake of up to 10 g covers only a small portion of the daily protein requirement.

Does spirulina powder contain dyes or why is the algae so green?

Spirulina powder contains no artificial colors. The green color of spirulina algae comes from its natural pigments, particularly chlorophyll and phycocyanin. Chlorophyll is the green pigment found in plant leaves and is responsible for photosynthesis. Phycocyanin is a blue-green pigment specific to cyanobacteria like spirulina, giving them their characteristic color.

Does spirulina contain vitamin B12?

Spirulina contains compounds similar to vitamin B12, but these are so-called B12 analogues. These analogues are not bioavailable to the human body and therefore cannot meet the actual vitamin B12 requirement. Therefore, other sources should be used for a reliable supply of vitamin B12, especially for vegetarians and vegans.

Is spirulina production good for the planet?

Spirulina production is extremely environmentally friendly and resource-efficient. Compared to other foods, spirulina requires significantly less land and freshwater. It uses 30 times less land than soy, 40 times less than corn, and 300 times less than beef. Its water requirements are also minimal, requiring 3 times less water per kilogram of protein than soy, 6 times less than corn, and 50 times less than beef.

Spirulina production is extremely energy-efficient, as it utilizes both solar energy and minimal external energy sources. Spirulina's energy yield is impressively high: 5 times higher than soy, 2 times higher than corn, and 150 times higher than beef.

By consuming spirulina instead of meat, we can reduce water and land consumption and minimize the environmental impact of pesticides. This contributes to the preservation of biodiversity and the reduction of deforestation. Furthermore, consuming spirulina has positive health effects, as it contains less cholesterol and saturated fat, which can help prevent cardiovascular disease and obesity.

Can spirulina cause allergies?

Spirulina may cause allergic reactions in some people, especially those with known allergies to seafood or algae. However, a specific allergy to spirulina caused by sulfites is rare. However, people who are prone to sulfite allergies or who have previously reacted to sulfites should still consume spirulina with caution and monitor for possible reactions. If in doubt, it is advisable to consult a doctor before taking spirulina.

7. Conclusion

Spirulina impresses with its impressive nutrient density and versatility as a dietary supplement. With its high protein and vitamin content, anti-inflammatory properties, and easy cultivation method, it is not only healthy but also sustainable. It is a particularly valuable supplement for vegetarians, vegans, and athletes. However, the correct dosage and application are crucial to achieve the best results. Spirulina is a fascinating example of a superfood that benefits both health and the planet.

More articles:
Microalgae
Chlorella algae

Sources:

Gutiérrez-Salmeán G, Fabila-Castillo L, Chamorro-Cevallos G. NUTRITIONAL AND TOXICOLOGICAL ASPECTS OF SPIRULINA (ARTHROSPIRA). Nutr Hosp. 2015;32(1):34-40. Published 2015 Jul 1. doi:10.3305/nh.2015.32.1.9001

Hosseini SM, Khosravi-Darani K, Mozafari MR. Nutritional and medical applications of spirulina microalgae. Mini Rev Med Chem. 2013;13(8):1231-1237. doi:10.2174/1389557511313080009

Ahmad AMR, Intikhab A, Zafar S, et al. Spirulina, an FDA-Approved Functional Food: Worth the Hype?. Cell Mol Biol (Noisy-le-grand). 2023;69(1):137-144. Published 2023 Jan 31. doi:10.14715/cmb/2022.69.1.24