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Summary
We consume some spirulina for many years, and frankly, it is one of the superfoods that accompanies us daily and that we take with us when traveling (in addition to our sprouting seeds and of the dehydrated algae). But beyond our personal experience, what motivated me to write this comprehensive guide on the benefits of spirulina, it is the impressive number of scientific studies published in recent years on this exceptional microalgae.
Spirulina contributes to reducing fatigue, supports the immune system and helps maintain normal muscle function due to its richness in proteins and iron. More than 20 studies published in reputable scientific journals such as Clinical Nutrition (2) or Antioxidants (4) demonstrate its effects on cholesterol, energy, and sports recovery. This is why the World Health Organization has called it the "best food of the 21st century for humanity" (21).
What exactly is spirulina ?
Spirulina, scientifically known as Arthrospira platensis, is not really an alga in the classical sense of the term. It is a cyanobacterium, a microorganism that appeared on Earth more than 3.5 billion years ago. To give you an idea, it is one of the first living organisms to have produced oxygen on our planet.
If you wish to discover the millennial history of spirulina, The Aztecs were already harvesting it in Lake Texcoco in Mexico, where they called it "tecuitlatl." In Africa, the populations around Lake Chad consumed it in the form of dried cakes called "dihé." This blue-green microalga has thus nourished humanity long before modern science took an interest in it.
An exceptionally outstanding nutritional composition
Specifically, what makes spirulina so special is its nutritional density. It contains between 60 to 70% protein on its dry weight, which is three times more than beef. And these proteins are complete, with all 8 essential amino acids present. The digestibility is excellent, between 85 and 95%, which means that your body actually absorbs what it ingests.
Here is what spirulina contains:
- Proteins : 60-70% dry weight, complete amino acid profile
- B vitamins : B1, B2, B3, B6, B8, B9, and a form of B12 (pseudovitamin)
- Fat-soluble vitamins : D, E, K
- Beta-carotene : precursor of vitamin A, 10 times more than carrots
- Iron : 28 to 50 mg per 100g, in the form of plant-based ferric iron (7)
- Minerals : zinc, copper, magnesium, potassium, calcium, selenium
Phycocyanin: The Secret of Spirulina's Benefits
What really sets spirulina apart from others superfoods for health, it's the Phycocyanin. This blue pigment, responsible for the characteristic color of spirulina, is a powerful antioxidant that is not found anywhere else in common food.
A study published in Current Protein and Peptide Science (1) demonstrated that phycocyanin possesses remarkable antioxidant and anti-inflammatory properties. It inhibits COX-2, a mechanism similar to that of non-steroidal anti-inflammatory drugs, but naturally (1). Researchers also observed a reduction in pro-inflammatory cytokines (1).
Spirulina also contains gamma-linolenic acid (GLA), a rare anti-inflammatory omega-6 in the diet, and calcium spirulan, a polysaccharide with immunomodulatory properties (20).
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The 10 proven benefits of spirulina
I will present to you the benefits of spirulina that are truly documented by scientific research. Because frankly, we read a lot of things on the internet, but not everything is at the same level of evidence. I have therefore categorized these benefits according to the robustness of the available studies.
1. Reduction of cholesterol and improvement of the lipid profile
This is probably the most well-documented benefit. A meta-analysis published in 2016 in Clinical Nutrition (2) compiled the results of 7 randomized clinical trials. The results are truly impressive:
- Reduction of total cholesterol: -46.76 mg/dL (2)
- Reduction of LDL cholesterol (the "bad" cholesterol): -41.32 mg/dL (2)
- Reduction of triglycerides: -44.23 mg/dL (2)
- Increase in HDL cholesterol (the "good" cholesterol): +6.06 mg/dL (2)
These results are statistically significant (p<0.001) (2). The mechanism of action was elucidated by a Japanese study published in the Journal of Nutrition (3): Phycocyanin inhibits intestinal absorption of cholesterol and reduces its biliary reabsorption, thereby increasing its excretion (3).
A review published in Cardiovascular Therapeutics (19) confirms the overall action of spirulina on all parameters of metabolic syndrome, combining hypolipidemic, antioxidant, and anti-inflammatory effects (19).
For those who are looking to strengthen their immune system naturally while improving their lipid profile, spirulina represents a particularly interesting option.
2. Powerful antioxidant action
A systematic review published in 2021 in Antioxidants (4) analyzed 9 studies involving 415 subjects. The researchers observed a significant effect on total antioxidant capacity (TAC) and an improvement in superoxide dismutase (SOD), a key enzyme in antioxidant defense (4).
Concretely, the benefits of spirulina include protection of your cells against oxidative stress, this accelerated cellular aging caused by free radicals. And it's not just an abstract concept: oxidative stress is involved in many chronic diseases.
3. Energy boost and fatigue reduction
Do you feel tired in the morning? Spirulina can contribute to reducing this fatigue, and it's not just an impression. A study published in Antioxidants In 2020, (5) demonstrated that spirulina stimulates NK (Natural Killer) cells, enhances the innate immune response, and reduces markers of fatigue (5).
The mechanism is twofold: on one hand, the highly bioavailable iron in spirulina combats iron deficiency anemia, a common cause of fatigue (7). On the other hand, the richness in B vitamins supports energy metabolism.
4. Correction of iron deficiency anemia
This is a subject that is particularly close to my heart because anemia affects a large number of women. A study conducted on women aged 18 to 22 years (6) showed that a supplementation of 5g of spirulina per day for 30 days significantly improves hemoglobin levels (6).
What is remarkable is that the iron in spirulina (plant-based ferric iron) is well absorbed while causing fewer gastrointestinal side effects than pharmaceutical iron (6). A bioavailability study published in the Journal of Agricultural and Food Chemistry (7) confirmed that the iron in spirulina is comparable to heme iron in terms of absorption, without the oxidative side effects of ferrous iron (7).
Another study published in Cellular and Molecular Immunology (16) showed particular benefits in elderly individuals, with a significant increase in hemoglobin and an improvement in immune markers (16).
For women who are looking for the benefits of spirulina for their health, it is a strong argument. For comparison, 10g of spirulina provide as much iron as a steak.
5. Relief of allergic rhinitis
If you suffer from seasonal allergies, here is some good news. A double-blind randomized clinical trial, published in European Archives of Oto-Rhino-Laryngology (8), tested 2g of spirulina per day for 12 weeks on people suffering from allergic rhinitis.
The results show a significant reduction in symptoms: runny nose, congestion, sneezing (8). The improvement in quality of life was notable (8). The identified mechanism is a modulation of the Th2 immune response, which is involved in allergic reactions (8).
6. Sports performance and recovery
A review published in 2024 in the Journal of Dietary Supplements (9) provided an update on the benefits of spirulina among athletes. The conclusions are encouraging:
- Improvement of body composition in overweight subjects (9)
- Improvement of aerobic capacity in untrained or moderately trained subjects (9)
- Improvement of muscle strength and power (9)
- Reduction of lipid peroxidation and inflammation (9)
- Acceleration of muscle recovery (9)
For athletes who are interested in nutrition and sport performance, spirulina is a truly interesting natural supplement.
7. Benefits of spirulina for the skin and preparation for sun exposure
With its richness in beta-carotene (10 times more than carrots), spirulina helps prepare the skin for the sun. If you are looking to optimize your tan while protecting your skin, check out our article on spirulina for a nice tan.
The antioxidants in spirulina, including phycocyanin and beta-carotene (4), help protect cells against damage caused by UV rays. And for external application, you can even prepare a coconut-spirulina after-sun mask.
8. Blood sugar support
A study on an animal model published in Pharmaceutical Biology (10) highlighted the antidiabetic potential of phycocyanin. The results show a reduction in fasting blood glucose and an improvement in insulin sensitivity (10).
Another human study published in the Journal of Medicinal Food (11) with 4.5g of spirulina per day for 6 weeks observed a reduction in systolic blood pressure and an improvement in the lipid profile (11), two parameters often altered in metabolic syndrome.
9. Natural detoxification
Spirulina has an amazing ability to bind heavy metals. A clinical study published in Clinical Toxicology (12) tested the combination of spirulina + zinc in patients suffering from chronic arsenic poisoning (unfortunately common in some regions of the world).
The results show a significant reduction of arsenic in hair and urine, as well as an improvement in symptoms (12). The mechanism involves a natural chelation of heavy metals (12) and thus supports the body's natural elimination functions.
10. Support for the gut microbiota
A study published in the Journal of Nutritional Biochemistry (13) showed that spirulina increases the populations of Roseburia and Lactobacillus in the gut, while protecting against age-related liver inflammation (13).
Older but just as relevant, a study from the International Journal of Food Microbiology (14) had already demonstrated that spirulina stimulates the growth of Lactococcus lactis, Streptococcus thermophilus, Lactobacillus casei, L. acidophilus, and L. bulgaricus (14). It is a true prebiotic effect.
Specific benefits of spirulina for women
Women have specific nutritional needs, particularly in iron. With 20 to 50% of women suffering from iron deficiencies according to studies, spirulina represents an interesting natural solution.
The benefits of the spirulina for women are numerous:
- Highly bioavailable iron : combat fatigue related to periods (6, 7)
- Complete proteins : supports muscle mass
- Beta-carotene : contributes to the health of the skin and hair
- GLA : can help reduce the symptoms of premenstrual syndrome
During pregnancy, spirulina can serve as a natural iron supplement, but I recommend consulting your doctor or midwife before taking any supplements.
Specific benefits for athletes
With Aurélie, we noticed that spirulina really helps us in our daily sports practice. Studies confirm this observation (9):
- Improvement of endurance : better aerobic capacity (9)
- Accelerated recovery : reduction of post-exercise inflammation (9)
- Muscle protection : antioxidant effect against oxidative damage (4, 9)
- Protein intake : 60-70% complete proteins
For endurance athletes as well as those who practice bodybuilding, spirulina represents a source of plant proteins particularly interesting.
Other benefits documented by research
Neuroprotection
A study published in Archives of Physiology and Biochemistry (17) showed that spirulina protects against cerebral oxidative stress and improves cognitive functions (17). These results suggest an interesting potential in the context of brain aging.
Anticancer properties
A systematic review published in the Journal of Cancer Research and Therapeutics (18) analyzed 1306 articles on the anticancer effects of spirulina. The researchers documented antiproliferative effects in vitro, with mechanisms of action involving apoptosis and cell cycle arrest (18). The active compounds identified are phycocyanin and polysaccharides (18).
Another study published in Médecine Complémentaire et Alternative Fondée sur des Preuves (20) confirms the cytoprotective effects and in vitro antitumor activity of spirulina (20).
Of course, these preliminary results do not at all allow us to claim that spirulina "prevents cancer," but research is progressing.
Spirulina: dangers and side effects
I prefer to address this subject head-on because it is a legitimate question. Yes, there are risks with spirulina, but they are primarily related to the quality of the product, not to the spirulina itself.
The real risks identified
The ANSES (French Agency for Food, Environmental and Occupational Health & Safety) published a report in 2017 (15) identifying two main risks with poor quality spirulina:
- Contamination by microcystins : these toxins come from other cyanobacteria that can contaminate poorly controlled spirulina cultures (15)
- Heavy metals : lead, mercury, arsenic depending on the culture medium (15)
That's why it is absolutely essential to choose a certified organic spirulina with verifiable batch analyses.
Real contraindications
Some people should avoid or limit spirulina (15):
- Phenylketonuria : spirulina contains phenylalanine
- Anticoagulant treatment : presence of vitamin K
- Hyperthyroidism : naturally occurring iodine
- Autoimmune diseases : the immunostimulant effect can be problematic
Apart from these specific cases, spirulina is considered safe by all health authorities.
Possible side effects
They are generally mild and transient:
- Mild digestive issues at the beginning of the treatment (bloating, nausea)
- Headaches (often related to a detox effect)
- Rare skin reactions
My advice: start with a low dose (1g/day) and gradually increase to the desired dose (3-4g/day). This allows your body to adapt.
How to choose a quality spirulina ?
After 18 years of experience at Biovie in the field of superfoods, I can tell you that quality truly makes a difference. Here are the essential criteria:
Selection criteria
- Essential criterion: organic certification : guarantees the absence of pesticides and a control of growing conditions
- Batch tracking and analysis : verification of heavy metals and microcystins (15)
- Complete traceability : from the cultivation basin to the finished product
The price of spirulina per kilo can vary considerably, but remember that a lower quality product can be ineffective or even dangerous.
When compared per gram of protein, high-quality organic spirulina remains comparable to organic beef.
The different available forms
- Powder : the most economical form, ideal for smoothies
- Sequins : they are easily sprinkled, dissolve quickly, however, the flakes have often been dehydrated by long convection, and, due to prolonged exposure to air and light, this type of method structurally increases the potential for oxidation, especially if the parameters and conditioning are not optimal.
- Tablets : daily practices, no taste
Discover our complete guide on how to consume spirulina with 6 uses to find the method that suits you.
How to consume spirulina ?
Recommended dosage
The current daily dose is 3 to 4 grams. For athletes or during intensive treatment, one can occasionally go up to 10g per day. Always start with a low dose (1g) and gradually increase over 1 to 2 weeks.
Clinical studies generally use doses of 2 to 4 or 5g per day (2, 8, 11).
Duration of treatment
To observe significant results, plan for a minimum of 4 to 6 weeks of treatment. Scientific studies generally use protocols of 6 to 12 weeks (2, 8, 11). Spirulina can also be consumed continuously, as we do with Aurélie.
Best time to take it
- The morning : to benefit from the energy boost
- Before the sport : to improve performance (9)
- Between meals : to optimize absorption
Avoid taking it in the evening if you are sensitive to its stimulating effect.
Algae complementary to spirulina
Spirulina pairs perfectly with other algae with complementary properties:
- Chlorella : excellent for detoxification, rich in chlorophyll
- Klamath algae : particularly interesting for cognitive functions
- Dulse : red algae rich in iron and iodine
- Nori : sushi seaweed, a source of proteins and minerals
These edible seaweed can be combined or alternated according to your needs.
Frequently Asked Questions About Spirulina
What are the 10 benefits of spirulina ?
The 10 scientifically documented benefits of spirulina are: cholesterol reduction (2), antioxidant action (4), energy boost (5), correction of anemia (6, 7), allergy relief (8), improvement of sports performance (9), benefits for the skin, support for blood sugar levels (10, 11), natural detoxification (12), and support for the intestinal microbiota (13, 14).
Is it good to take spirulina every day ?
Yes, spirulina is a food that can be consumed daily. Clinical studies use protocols of 6 to 12 weeks of daily consumption without adverse effects (2, 8, 11). We have been consuming it ourselves daily for over 15 years.
What are the side effects of spirulina ?
The side effects are generally mild: mild digestive issues at the start of the treatment, transient headaches, and rarely skin reactions (15). They disappear by starting with a low dose and gradually increasing it.
Who should not take spirulina ?
People with phenylketonuria (presence of phenylalanine), those on anticoagulants (vitamin K), suffering from hyperthyroidism (iodine present), or autoimmune diseases (immunostimulant effect) should consult their doctor before taking spirulina (15).
When do we see the effects of spirulina ?
The initial effects on energy can be felt as early as 2 weeks. For effects on cholesterol or anemia, expect at least 4 to 6 weeks (2, 6). Clinical studies show significant results after 6 to 12 weeks of treatment (2, 8).
Does spirulina help with weight loss ?
Spirulina is not a miracle weight loss product, but it can support a weight loss approach. Its high protein content promotes satiety, and studies show an improvement in body composition in overweight individuals.
Does spirulina cleanse the liver ?
Spirulina supports the body's natural elimination functions. Studies show protection against liver inflammation (13) and an ability to bind heavy metals (12). It contributes to normal liver function as part of a balanced diet.
Is spirulina good for hair ?
Yes, thanks to its richness in iron (7), zinc, B vitamins, and beta-carotene. These nutrients contribute to the maintenance of normal hair. Many people report an improvement in the quality of their hair after a few weeks of treatment.
What is the best form of spirulina ?
The best form depends on your usage. Tablets are convenient for daily use, powder is economical and versatile for smoothies, and flakes dissolve quickly. The most important factor remains quality: choose certified organic spirulina with batch analyses (15).
Can spirulina be taken during pregnancy ?
Spirulina can be a natural source of iron during pregnancy (7), but always consult your doctor or midwife before any supplementation. The iron in spirulina is well tolerated and can help prevent pregnancy-related anemia.
In summary
Here, I think I have covered what science tells us today about the benefits of spirulina. It is truly one of the most studied superfoods, with more than 20 quality studies that I was able to cite in this article.
What strikes me after all these years is how much studies confirm what ancient civilizations already intuitively knew. The Aztecs and the populations around Lake Chad understood that this small blue-green algae was a nutritional treasure.
Of course, spirulina is not a medication and does not claim to cure anything. But as a high-quality organic dietary supplement, it can truly contribute to your daily vitality.
My final advice: choose a high-quality organic spirulina, start gradually, and give yourself time to observe the effects.
Scientific references
- Romay C, et al. "C-Phycocyanin: A Biliprotein with Antioxidant, Anti-Inflammatory Properties." Curr Protein Pept Sci, 2003;4(3):207-216. PubMed
- Serban MC, et al. "A systematic review and meta-analysis of the impact of Spirulina supplementation on plasma lipid concentrations." Clinical Nutrition, 2016;35(4):842-851. PubMed
- Nagaoka S, et al. "A novel protein C-phycocyanin plays a crucial role in hypocholesterolemic action." J Nutr, 2005;135(10):2425-2430. PubMed
- Kalafati M, et al. "The effects of Spirulina supplementation on antioxidant status: A systematic review and meta-analysis." Antioxidants, 2021. PubMed
- Finamore A, et al. "Antioxidant, Immunomodulating, and Microbial-Modulating Activities of Spirulina." Antioxidants, 2020. PubMed
- Niang K, et al. "Spirulina supplementation in anemic young women." J Nutr Health Food Sci, 2015.
- Walter A, et al. "Spirulina iron is highly bioavailable in humans." J Agric Food Chem, 2016.
- Cingi C, et al. "The effects of spirulina on allergic rhinitis." Eur Arch Otorhinolaryngol, 2008;265(10):1219-1223. PubMed
- Chaouachi M, Vincent S, Groussard C. "A Review of the Health-Promoting Properties of Spirulina with a Focus on Athletes' Performance and Recovery." J Diet Suppl, 2024;21(2):210-241. PubMed
- Ou Y, et al. "Antidiabetic potential of phycocyanin: Effects on KKAy mice." Pharm Biol, 2013;51(5):539-544. PubMed
- Torres-Durán PV, et al. "Antihyperlipidemic and antihypertensive effects of Spirulina maxima." J Med Food, 2007;10(2):259-262. PubMed
- Misbahuddin M, et al. "Efficacy of spirulina extract plus zinc in patients of chronic arsenic poisoning." Clin Toxicol, 2006;44(2):135-141. PubMed
- Neyrinck AM, et al. "Spirulina Protects against Hepatic Inflammation in Aging." J Nutr Biochem, 2017. PubMed
- Parada JL, et al. "Lactic acid bacteria growth promoters from Spirulina platensis." Int J Food Microbiol, 1998;45(3):225-228. PubMed
- ANSES. "Spiruline : des risques de contamination." Rapport 2017. ANSES
- Selmi C, et al. "The effects of Spirulina on anemia and immune function in senior citizens." Cell Mol Immunol, 2011;8(3):248-254. PubMed
- Gargouri M, et al. "Spirulina mitigates cognitive dysfunction." Arch Physiol Biochem, 2019.
- Ravi M, et al. "Anticancer activity of Spirulina: A systematic review." J Cancer Res Ther, 2021.
- Deng R, Chow TJ. "Hypolipidemic, antioxidant and antiinflammatory activities of microalgae Spirulina." Cardiovasc Ther, 2010;28(4):e33-e45. PubMed
- Liu Q, et al. "Medical Application of Spirulina platensis." Evid Based Complement Alternat Med, 2016. PubMed
- OMS/FAO - Position sur la spiruline comme "meilleur aliment du 21ème siècle pour l'humanité" - Conférence IIMSAM.
Une alimentation variée et équilibrée et un mode de vie sain sont importants.
