With the nutritional landscape slowly changing views for a (hopefully) better tomorrow, it seems like consumers are more open and willing to try healthier options to promote optimal wellness. Transparency is trending for the better, opening our eyes to what our food supply is and has been truly supplying us for decades. Consumers want to clean up their diets to help support their health, as chronic disease, such as hypertension and diabetes, is on the rise.
There is one supplement, among many, that may contribute and aid in this cleanup. Spirulina, with its dainty name and oceanic hue, has been sprouting up in the nutritional space in different forms to promote a variety of metabolic benefits. Be it powder or pill, spirulina can perform through its antioxidant and anti-inflammatory qualities.
Spirulina is a cyanobacterium (algae) that derives its name from its spiral nature. Its beautiful blue-green hue stems from its high content of phycocyanins, a type of antioxidant that helps block oxidative stress on the body. It lowers inflammatory molecule production and displays antioxidant and anti-inflammatory effects. This algae also packs a punch in macro/micronutrient content. It’s an excellent protein source, with 60-70% of its dry weight being protein and provides all nine essential amino acids for its consumer. One tablespoon provides four grams of protein! It also provides beta-carotene, magnesium, copper, B-vitamins, iron, alpha-linolenic acid (omega-3 fatty acid), and other vitamins/minerals. Lastly, it lacks cellulose cell walls, so it’s more easily digested.
Spirulina may provide heart health benefits in a variety of ways. A systematic review and meta-analysis conducted by Serban, et al. (2016) suggested that spirulina supplementation may help increase HDL levels and lower LDL, triglyceride, and total cholesterol levels, all significant factors in cardiovascular disease. It may also assist in regulating blood pressure by increasing production of nitric oxide, a vasodilator that helps relax blood vessels.
Though more research is needed, spirulina may help with symptoms of allergic rhinitis by exhibiting anti-inflammatory properties and inhibiting the release of histamine from mast cells.
A randomized controlled trial done by Cingi, et al. (2008) showed that spirulina significantly improved the symptoms and physical findings of allergic rhinitis compared with placebo, which included nasal discharge, sneezing, nasal congestion and itching.
However, those with autoimmune disorders (i.e., lupus, multiple sclerosis and rheumatoid arthritis) may want to take caution before consuming this supplement. It may stimulate the immune system and worsen whatever condition you may have. Those also on anticoagulant, antiplatelet, and immunosuppressant medications may want to avoid spirulina. It contains vitamin K which may negatively interact with medication goals. Although this supplement can pack a positive punch for our health and wellness, it’s important to take note of these crucial caveats! If the above medical issues don’t apply to you, then spirulina may be a great nutritional addition to your roster!
Melissa Papir is a registered dietitian working in long-term care nutrition in Washington Heights, New York. She works with middle-aged and elderly residents to provide nutrition that can help boost their quality of life. She loves to write about nutrition in her spare time. She can be reached at [email protected].
