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Spirulina: Nutrition Facts & Health Benefits

Spirulina is a microalgae that has been consumed for centuries due to its high nutritional value and supposed health benefits. Today, popular lifestyle personalities endorse Spirulina as a secret, potent "superfood," and a "miracle from the sea."

"Spirulina" sounds so much better than "pond scum," but that's what the popular supplement really is — a type of blue-green algae that grows naturally in oceans and salty lakes in subtropical climates. The Aztecs harvested Spirulina from Lake Texcoco in central Mexico, and it is still harvested from Lake Chad in west-central Africa and turned into dry 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.

Health claims about Spirulina

Many people promote Spirulina as a treatment for a range of metabolism and heart health issues, including weight loss, diabetes and high cholesterol, according to the National Institutes of Health (NIH). People may also recommend Spirulina as an aid for various mental and emotional disorders, including anxiety, stress, depression and attention deficit-hyperactivity disorder (ADHD).

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 unusually high levels, according to the NIH.

Does Spirulina work?

The NIH says there is not enough scientific evidence to determine if Spirulina is effective in 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 of calcium, niacin, potassium, magnesium, B vitamins and iron. It also has essential amino acids (compounds that are the building blocks of proteins). In fact, protein makes up about 60 to 70 percent of Spirulina's dry weight.

Spirulina to stop malnutrition

Given its high nutritional profile, scientists examining malnutrition have shown an interest in Spirulina. Several studies have looked at the effects of its supplementation among malnourished populations, including anemic pregnant women and children in developing countries with high poverty rates, according to a 2017 review published in the Journal of International Medical Research.

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.

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 and Spirulina supplements, or standard care and a balanced diet without supplements. In the participants receiving Spirulina, immune system cells that are greatly reduced by HIV increased, as did hemoglobin levels.

In 2016, the government of the Indian state of Karnataka, in conjunction with JSW Energy, instituted a statewide program providing malnourished children with Spirulina supplements, according to India Corporate Responsibility and Sustainability Network. The JSW website reports a 46 percent reduction in malnutrition cases among young children, pregnant women, and lactating mothers, and scientific studies are underway to better understand the effects of this program.

Spirulina as an antioxidant

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 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 Institute. Taking antioxidant supplements likely won't help other diseases such as diabetes, according to a 2011 abstract published in the journal Current Diabetes Reviews.

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 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.

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 not have a control group of people taking a placebo.

One 2008 study tested Spirulina's lipid-lowering effects on 78 adults, ages 60 and 87. The volunteers took 8 grams of Spirulina supplements, or a placebo, a day for 16 weeks. At the end of the study, there were significant reductions in cholesterol among those who were treated, according to the abstract published in Annals of Nutrition and Metabolism.

Another study of 52 adults, ages 37 to 61, examined Spirulina's effects on people recently found to have high cholesterol. Study participants took 1 gram of Spirulina supplements a day for 12 weeks, and gave fasting blood samples at the beginning and end of the study. By the end of the experiment, average levels of triglycerides, total cholesterol and the potentially harmful LDL (low-density lipoprotein) cholesterol decreased. However, blood pressure, weight and body mass index readings did not change, according to the July 2013 paper published in the Journal of the Science of Food and Agriculture.

Doctors now recognize that heart disease is not just a disorder of high cholesterol and 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 then help manage and prevent heart disease through antioxidant properties, however more study is needed.

Ongoing studies on Spirulina

Medical studies are currently under way to determine Spirulina's effect on viral infections, swelling, wound healing and the immune system in general, according to the NIH. Preliminary studies have not shown Spirulina to be effective at treating blepharospasm, a chronic twitching of the eyelids.

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.

Are Spirulina supplements safe?

Doctors consider Spirulina to be safe in general, especially in light of its long history as a food. But Spirulina may become contaminated with toxic metals, harmful bacteria and microcystins — toxins produced from some algae —if it is grown in unsafe conditions. Contaminated Spirulina can cause liver damage, nausea, vomiting, thirst, weakness, rapid heartbeat, shock and even 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.

People with certain autoimmune conditions should avoid Spirulina supplements, according to the NIH. Since Spirulina enhances the immune system, Spirulina supplements may worsen 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 autoimmune conditions and prevent the body from rejecting organ transplants. Spirulina may also interfere with drugs that 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 herbs include cloves, danshen, garlic, ginger, ginkgo, ginseng and turmeric, according to the NIH.

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 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 follow instructions on all supplements to avoid unsafe doses.

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How to Take Spirulina?

The dose of spirulina used in studies examining its effects vary greatly. In general, 1-8 g per day of spirulina has been shown to have some effect. The specific doses depend on the condition its being used for:

For cholesterol, doses in the range of 1-8 g per day may be impactful

For muscle performance, doses of 2-7.5 g per day have been used

For blood glucose control, very mild effects have been seen with 2 g per day

Blood pressure may be affected at doses of 3.5-4.5 g per day

Effects for fatty liver have been seen at doses of 4.5 g per day

Spirulina is about 20% C-phycocyanin by weight, and about 1% phycocyanobilin by weight. The dosage range of 200mg/kg C-phycocyanin (1g/kg spirulina) converted to human equivalent doses from rats is approximately:

11.0g for a 150lb person

14.5g for a 200lb person

18.2g for a 250lb person

Further research is needed to determine whether spirulina should be taken once a day, or in smaller doses, multiple times per day.

It is not recommended to exceed the highest dose mentioned above, as no clear benefits have been noted beyond that level.

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Summary of Spirulina

Spirulina is a blue-green algae. It is an easily produced, non-toxic species of Arthrospira bacteria.

Spirulina is often used as a vegan source of protein and vitamin B12. It is between 55-70% protein, but studies suggest it is a subpar source of B12, as the vitamin is not absorbed well after ingestion.

Human evidence suggests that spirulina can improve lipid and glucose metabolism, while also reducing liver fat and protecting the heart. Animal studies are very promising as well, as spirulina has been shown to be of similar potency as commonly used reference drugs, when it comes to neurological disorders. These effects also extend to arthritis and immunology.

Spirulina has a few active components. The main ingredient is called phycocyanobilin, which makes up about 1% of spirulina. This compound mimics the body’s bilirubin compound, in order to inhibit an enzyme complex called Nicotinamide Adenine Dinucleotide Phosphate (NADPH) oxidase. By inhibiting NADPH oxidase, spirulina provides potent anti-oxidative and anti-inflammatory effects.

The neurological effects of spirulina need more human evidence. Based on animal evidence, spirulina appears to be a promising anti-oxidant and supplement for metabolic issues.

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Spirulina May Help Lower Cholesterol

Spirulina is a type of blue-green algae that contains a number of nutrients, including B vitamins, beta-carotene, and vitamin E. Spirulina also contains antioxidants, minerals, chlorophyll, and phycocyanobilin and is commonly used as a source of vegan protein.

Health Benefits

According to proponents, spirulina is said to help with the following health problems: attention deficit hyperactivity disorder, cancer, fatigue, high cholesterol, high triglycerides, and viral infections.

Purported spirulina benefits also include weight loss, increased energy, and stimulation of the immune system.

To date, few human studies have explored spirulina's health benefits. However, preliminary studies suggest that spirulina holds promise for the following conditions:

High Cholesterol

Spirulina holds some promise for lipid disorders such as high cholesterol or high triglycerides, according to a study published in the Annals of Nutrition and Metabolism. For the study, healthy, older adults consumed spirulina or a placebo. After four months, spirulina was associated with significant reductions in cholesterol.

Allergies

Spirulina holds some promise in the treatment of allergic rhinitis (nasal allergies), according to a review published in 2009. Indeed, a previously published study of people with allergic rhinitis found several benefits for spirulina consumption (including improvement in symptoms like nasal discharge, sneezing, congestion, and itching).

Diabetes

In a 2008 study involving 37 people with type 2 diabetes, researchers found that those assigned to 12 weeks of spirulina supplementation experienced a significant reduction in blood-fat levels. Spirulina benefits also included a decrease in inflammation and, for some people, a decrease in blood pressure and cholesterol.

Oral Cancer

Spirulina may offer some protection against oral cancer, according to one small study of tobacco chewers with precancerous oral lesions. For 12 months, study members took either a daily dose of spirulina or a placebo. By the study's end, the lesions cleared up in 20 of the 44 participants who had consumed spirulina (compared to three of the 43 participants who had been assigned to the placebo group).

Possible Side Effects

Although few adverse effects are associated with the use of spirulina, consuming spirulina may cause headaches, allergic reactions, muscle pain, sweating, and insomnia in some cases. People with allergies to seafood, seaweed, and other sea vegetables should avoid spirulina.

If you have a thyroid condition, an autoimmune disorder, gout, kidney stones, phenylketonuria (PKU), or are pregnant or nursing, spirulina may not be appropriate for you. You should check with your healthcare provider before taking it.

It's possible that spirulina grown in the wild can absorb toxins from water, such as microcystins (known to cause severe liver damage), pollutants, and heavy metals. Most spirulina sold in the United States is grown in laboratories.

As with all supplements, it's important to consult your health-care provider before using spirulina to discuss whether it's appropriate for you and whether it can be taken in combination with other medications and/ or supplements.

Dosage and Preparation

There is not enough scientific data to provide a recommended dose of spirulina. Various doses of spirulina have been used in research.

For example, in several studies examining the benefits of spirulina for high cholesterol, doses of 1-8 grams daily for four weeks to six months has been used. To learn about its effects on hypertension, a dose of spirulina blue-green algae of 4.5 grams daily for six weeks was used.6 And in a study with type 2 diabetes patients, a product containing one gram twice daily for two months was used.7

The appropriate dose for you may depend on factors including your age, gender, and medical history. Speak to your healthcare provider to get personalized advice.

What to Look For

Spirulina is often sold in powder form, but it's also available in capsules, tablets, and juices. The powder is sometimes added to smoothies.

Although there are a large number of blue-green algae species commonly referred to as "spirulina," most spirulina supplements contain Aphanizomenon flos-aquae, Spirulina maxima, and/or Spirulina platensis.

As with all supplements, it is important to examine the Supplement Facts label on any product that you buy. This label will contain vital information including the amount of active ingredients per serving, and other added ingredients that might be in the product.

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Health Benefits of Spirulina

Spirulina is among the world’s most popular supplements.

It is loaded with various nutrients and antioxidants that may benefit your body and brain.

Here are 10 evidence-based health benefits of spirulina.

1. Spirulina is a type of blue-green algae that grows in both salt and fresh water. It may be one of the most nutrient-dense foods on earth.

2. Phycocyanin is the main active compound in spirulina. It has powerful antioxidant and anti-inflammatory properties.

3. Studies indicate that spirulina can lower triglycerides and “bad” LDL cholesterol and may simultaneously raise “good” HDL cholesterol.

4. Fatty structures in your body can become oxidized, driving the progression of many diseases. The antioxidants in spirulina can help prevent this.

5. Spirulina may have anti-cancer properties and appears especially effective against a type of precancerous lesion of the mouth called OSMF.

6. A higher dose of spirulina may lead to lower blood pressure levels, a major risk factor for many diseases.

7. Spirulina supplements are very effective against allergic rhinitis, reducing various symptoms.

8. One study suggests that spirulina can reduce anemia in older adults, though more research is needed.

9. Spirulina may provide multiple exercise benefits, including enhanced endurance and increased muscle strength.

10. Some evidence suggests that spirulina may benefit people with type 2 diabetes, significantly reducing fasting blood sugar levels.

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How to Grow Spirulina at Home

Spirulina is a type of blue-green algae that’s loaded with nutrition: protein, antioxidants, and numerous vitamins and minerals. It is a simple organism that grows easily in warm water. However, because algae can absorb toxins found in the environment, some people opt to grow their own spirulina at home in safe and controlled conditions. Others simply prefer the taste and texture of fresh spirulina. Once you have a few supplies set up, your spirulina colony will pretty much take care of itself.

Get a tank. Most home growers find that a standard size aquarium is perfectly adequate as a space to grow spirulina in. A tank that size will supply a family of four with plenty of spirulina.

Gather harvesting equipment. A spirulina colony can appear thick, but it’s mostly water. Once it’s ready to eat or use, you’ll want to squeeze out the excess water. For most home growers who will want to use only a small amount of fresh spirulina at a time, a fine cloth or mesh will work just fine. In addition, you'll need a scoop to get the spirulina out of the tank

Purchase minerals to encourage algal growth. Trying to grow spirulina in plain water won’t necessarily lead to great results. To have an optimal colony, you’ll need to add specific minerals. You don’t have to be an expert, though--you can buy premixed mineral “food” for spirulina from health and organic stores as well as online.

Buy a spirulina culture. To get your own spirulina colony going, you’ll need a bit of live spirulina as a starter. Check with your local or favorite online health food or organic supplies store and ask for a spirulina starter kit.

Position your tank in a warm, bright place. If possible, set your tank so that it is near a south-facing window that gets lots of sunshine. Spirulina algae need plenty of light and warmth to grow well.

Prepare your medium. Spirulina growers refer to the “medium” the algae grows in, but this really just means the water in the tank, with the mineral “food” added. Fill your tank with filtered water, and add the mineral mix according to the package instructions.

Check the temperature of the medium. Ideally, the temperature in your tank should be around 35°C (95 F), but above 38°C (100.4 F) is too warm. Use an aquarium thermometer to make sure your tank will provide the right temperature for your spirulina.

Add the spirulina starter. You should follow the exact instructions that come with your bottle of spirulina starter to be sure, but usually it’s simple to add the starter culture. Generally, you just pour one half to three-fourths of the bottle into the medium in your tank.

Watch your spirulina colony grow. At first, your spirulina colony will seem thin, but over time it will thicken and expand in size. Most of the time, you won’t have to do anything to your colony other than let it grow.

Agitate the tank occasionally. Your spirulina will need oxygen to thrive. Some growers will use an aquarium pump to ensure a supply of oxygen, but this isn’t strictly necessary. To help air get into the water of your tank, you can simply stir the medium occasionally.

Harvest your spirulina after about 3-6 weeks. Once your spirulina is thriving, you can start taking some out to consume. All you have to do is scoop some out! Most people find that about a spoonful of spirulina at a time is enough if you are consuming it fresh.

Filter your spirulina through a fine cloth. Place the spirulina you took from your tank onto the cloth. Hold it over a sink or bowl and gently squeeze out the excess water. You’ll be left with a thick green paste. Use this fresh spirulina in smoothies, top your favorite foods with it, or enjoy it all by itself.

Replenish the spirulina colony's food. Each time you take some spirulina out of your tank, make sure to add a bit of the mineral mixture back in, in about equal measure. For instance, if you tank out a tablespoon of spirulina, add about a tablespoon of the medium back in.

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Spirulina facilitates faster cell turnover that helps skin heal faster. It wards off free radicals and eliminates toxins from the skin to increase skin metabolism. It also prevents candida overgrowth that can cause acne breakouts.

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Spirulina is 3.5 Billion years old!

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Spirulina Groundnut Chikki — An Immunity Booster

Spirulina Chikki

is a snack that provides good micro-nutrients.

contains Spirulina as well as the tasty, nourishing groundnuts to prepare Chikki that is rich in micro-nutrients such as Vitamin A, Beta Carotene, and easily digestible algal proteins.

Spirulina chikki can be bought online from https://pharmabuying.in/product/spirulina-groundnut-chikki-a-natural-immunity-booster-500g/

CFTRI(Central Food Technological Research Institute), Mysore has developed these nutrient-dense food to aid immunity during the coronavirus pandemic. Spirulina Groundnut Chikki has been endorsed by the Central Food Technological Research Institute and has been called an ideal nutritious snack to strengthen your gut.

It has already supplied tonnes of this seaweed-based snack to healthcare professionals and migrants across Bengaluru, Mysore and Delhi.

Spirulina Chikki, a nutritious chikki is said to provide bioavailable micronutrients such as Vitamin A, beta carotene and easily digestible algal proteins. It is an immunity increasing food.

Many people ask “what is Spirulina?” In the simplest terms, Spirulina is a blue-green alga that appeared 3.5 billion years ago on Earth which is high in nutrients and considered one of nature’s greatest Superfoods.

Spirulina is a seaweed-based nutritional supplement and is known for containing minerals like calcium, magnesium and selenium. It also has antioxidant micronutrients. Chikki, on the other hand, is a traditional Indian candy made of peanuts and jaggery, and is known for its nutritional and energy-boosting properties.

Spirulina chikki can be bought online from https://spirulinachikki.com/