What is spirulina good for? The amazing effect of the super algae

Veröffentlicht am: November 04, 2024
Irina Fink
Irina Fink

Naturopath

The microscopic algae wonder spirulina is taking the world of superfoods by storm. The blue-green algae, known for its spiral structure, offers an impressive range of nutrients, from proteins to vitamins, minerals and antioxidants. Its diverse effects range from strengthening the immune system to promoting healthy digestion and improving energy levels.
So what makes spirulina so unique and which ingredients can contribute to a healthy lifestyle?

 

What is spirulina?

Spirulina, one of the oldest life forms on earth, belongs to the cyanobacteria family, also known as blue-green algae. These microorganisms have made a decisive contribution to the development of life on our planet through their oxygen production. Its spiral structure, which gave it its name, makes it unique among superfoods - a source of nutrients that has been around since time immemorial.

The positive effect of spirulina on health and well-being has been proven by numerous studies. It not only shows positive effects on fat and sugar metabolism and supports heart health, but also offers benefits in the treatment of neurological disorders and immunological diseases. Its antioxidant and anti-inflammatory properties make it a real health powerhouse.

Spirulina is rich in:

  • Proteins (55-70%): consisting of 8 essential and 10 non-essential amino acids, making it a "complete" source of protein
  • Gamma-linolenic acid (GLA): an important omega-6 fatty acid
  • Beta-carotene: the precursor of vitamin A
  • Linoleic acid and arachidonic acid: other valuable fatty acids
  • Vitamin B12: necessary for blood formation and the nervous system
  • Iron: essential for blood health
  • Calcium and phosphorus: important for bones and teeth
  • Nucleic acids (RNA and DNA): required for cell regeneration
  • Pigments such as chlorophyll and phycocyanin: have antioxidant properties

 

➤ Although spirulina contains less of the amino acids cysteine, methionine and lysine than animal proteins, it provides an optimal composition of all essential amino acids and is therefore an excellent vegan source of protein.

 

Was ist Spirulina

 

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What effect does spirulina have?

Spirulina is not only a powerhouse of nutrients, but also a natural booster for health and vitality. The microscopic algae boosts energy levels , improves stamina and effectively combats signs of fatigue. It also strengthens the immune system and supports the functioning of the heart, liver and kidneys.

One of spirulina's outstanding properties is its ability to inhibit the production of unwanted yeasts and fungi in the body, which helps to combat bad breath and acts as an internal deodorant .

Spirulina not only supports a healthy body weight with its natural appetite suppressant effect, but also contributes to improved nutrient absorption by strengthening the digestive system.

Thanks to its high antioxidant content, spirulina helps to detoxify the body from the inside and balance the pH value. This helps to relieve inflammation and promotes a healthy internal balance without the need for chemical additives. Its detoxifying properties make spirulina an essential part of any health-conscious lifestyle.

 

1. the effect of spirulina on the liver

The liver, our most important detoxification and metabolic organ, benefits greatly from the nutrients and power of spirulina algae. Spirulina is rich in antioxidants that help protect liver cells from oxidative stress and potential damage from environmental toxins and heavy metals. This antioxidant support is crucial for maintaining healthy liver function, especially in today's world where the liver is challenged daily by various external factors.

Spirulina also supports the detoxification function of the liver. By stimulating the liver to produce more detoxifying enzymes, spirulina helps to neutralize and remove harmful substances from the body more effectively. This process is particularly important in preventing liver disease and promoting overall liver health.

Taking spirulina can therefore have a direct positive effect on the liver by supporting its protection and function. From the prevention of liver-damaging effects to the optimization of detoxification performance, spirulina proves to be extremely valuable for a healthy liver.

 

2. spirulina detoxifies heavy metals

In today's world, we are constantly exposed to toxins and heavy metals such as mercury, aluminum and cadmium , which can cause a variety of ailments - from headaches and fatigue to acne. Spirulina has been shown to be an effective way to naturally detoxify these pollutants . A study of chronically arsenic-poisoned patients has shown that a combination of spirulina extract and zinc can significantly reduce arsenic levels in the body.

Spirulina supports the detoxification of heavy metals in a variety of ways:

  • promotes the formation and renewal of blood cells , which improves oxygen transport in the body and thus increases detoxification capacity. More oxygen means that the body can detoxify more effectively
  • gives an energy boost that helps the body to cope with and eliminate toxins
  • stimulates the growth ofhealthy bacteria in the digestive tract , which promotes the elimination of harmful substances
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3. spirulina has a positive effect on the psyche

The rich nutritional composition of spirulina supports various aspects of mental health:

  • Stress reduction and mood enhancement: Spirulina contains a high concentration of tryptophan, an essential amino acid that serves as a precursor to the happiness messenger serotonin. Balanced serotonin levels are important for a good mood and can help to alleviate depression and anxiety.
  • Energy and vitality: Due to its high content of B vitamins, spirulina can help to reduce tiredness and fatigue. B vitamins are essential for converting food into energy and play an important role in the functioning of the nervous system. A lack of B vitamins can lead to a lack of energy and reduced mental performance.
  • Neuroprotective properties: Spirulina contains antioxidants such as phycocyanin and beta-carotene, which have neuroprotective properties. These antioxidants reduce oxidative damage in the brain, which can lead to cognitive impairment. In the long term, promoting brain health can help protect against neurodegenerative diseases.
  • Improving concentration and cognitive function : The high nutrient density of spirulina, which also contains iron and omega-3 fatty acids, supports brain function and can improve concentration and cognitive performance. Iron plays a central role in oxygenating the brain, while omega-3 fatty acids are essential for maintaining brain cell membranes.

 

4. spirulina eliminates candida

Candida is a yeast infection that mainly occurs in moist areas of the body. This includes, for example, the area between the fingers and toes, as well as around the nails. If redness, itching, rashes or discoloration occur between the fingers, toes or around the nails, this could be due to a yeast infection. Due to today's high sugar diet, full of unnatural ingredients, antimicrobial agents and ineffective antifungals, yeast infections have been increasing rapidly since the 1980s. Fortunately, spirulina offers a remedy.

Spirulina promotes the growth of healthy bacterial flora in the gut. This prevents Candida from thriving. In addition, the immune-boosting properties of spirulina can help the body eliminate Candida cells.

 

 

Candida albicans is the most common form and is responsible for around 90 % of all yeast infections.  

 

In the USA, Candida infection is the most common cause of death from fungal infections. Today, most autoimmune diseases are characterized by an overgrowth of Candida. What does this mean? Without a healthy balance of gut flora, we are much more susceptible to disease.

 

5. spirulina lowers blood pressure 

Spirulina leads to an increased production of nitrogen oxides (NO)which lower blood pressure.

Nitrogen oxides are gas molecules that are synthesized in the body. The gas acts as a blood pressure regulator: the diameter of the blood vessels is widened. This increases blood flow, allowing more oxygen to reach the organs. Increased NO production is used for a number of different disorders such as heart problems and erectile dysfunction, etc. 

A study examined the lipid and glucose levels in the blood and blood pressure of 36 test subjects, men and women, before and during the six-week supplementation with 4.5 g spirulina per day. The results of this study were published in BioMed Central and show that spirulina can effectively lower blood pressure.

If you are already taking blood-thinning medication, we recommend that you consult your doctor before taking spirulina preparations.

 

6. spirulina naturally normalizes cholesterol levels 

Many millions of people take cholesterol-lowering medication every day. According to some experts, just as many millions more people should be taking these drugs, including children! And this despite the fact that drugs containing statins are responsible for a large number of undesirable and dangerous side effects .

Fortunately, there are natural ways to lower cholesterol levels. At the top of the list are avoiding fructose and cereal products and getting enough exercise - but spirulina can also help here. Spirulina can prevent arteriosclerosis and lower blood cholesterol levels.

A study with elderly subjects aged between 60 and 87 years showed that patients who took 8 g of spirulina daily for 16 weeks had lower cholesterol levels than patients who received a placebo. 

 

7. spirulina helps prevent iron deficiency

Spirulina algae contain a lot of iron, which is essential for good health. Iron promotes the formation of haemoglobin, the oxygen-containing blood pigment found in healthy red blood cells . Women of childbearing age in particular often suffer from iron deficiency. Spirulina can at least partially cover the iron requirement. Spirulina is therefore ideal for supplementing iron requirements.

7 grams of blue-green algae, i.e. one tablespoonful, contain two milligrams of iron. 

➤ 500 grams of spirulina contain twice as much iron as chicken liver and 6 to 12 times more than beans.

 

8. spirulina helps to give you more energy

Spirulina provides more energy

Given its composition, it's no wonder that anyone who regularly consumes spirulina is bursting with energy. 

Do you often feel tired and listless in the afternoon? No matter what you try, you just can't get going? Spirulina gives you a real energy boost and is much healthier than energy drinks, for example. 

Why does spirulina provide an extra portion of energy?

Spirulina is extremely rich in valuable amino acids.
The amino acids leucine, tryptophan, aspartic acid and glycine it contains have many benefits for the body: 

  • contribute to a better energy supply
  • increase the usability of B vitamins
  • convert carbohydrates into cellular energy
  • support the regulation of blood sugar levels (conversion of glucose into energy)

Have you ever been recommended B vitamins to boost your energy levels?

Spirulina contains a whole range of different B vitamins, including vitamins B1, B2 and B6. All B vitamins give you an energy boost by helping the body to convert carbohydrates into glucose. Biotin and vitamin E are also helpful in this context.

➤ Attention! Spirulina does NOT contain vitamin B12 in a form that can be "utilized" by the body. It actually contains a large amount of the pseudo-vitamin B12. Do NOT buy spirulina in the hope of being able to cover your B12 requirements with it.

 

Last but not least: don't forget the energy from carbohydrates!

Don't worry, spirulina contains very few carbohydrates, but the amount available is very useful and provides healthy energy. 

Only 1/5 of the weight of spirulina are carbohydrates and are present in the form of glycogen. 

Surprisingly, NO other fruit or vegetable is known to contain immediately usable glycogen. Other foods contain carbohydrates that the body must first convert into glycogen.

Why is glycogen important? It is stored in the muscles and is available as energy as soon as the body needs it.

 

9. spirulina accelerates weight loss

First of all, it should be made clear that there is no quick way to lose weight naturally. Spirulina is not a miracle cure that will help you lose weight overnight. The blue-green algae can only support you. The hard work of exercising regularly and eating a healthy diet is still up to you.

How can spirulina help you lose weight?

The effect of spirulina is related to one of the causes of the problem. It curbs the appetite and provides an energy boost. However, this connection is rather indirect. Less appetite does not necessarily mean that we eat less. Nor does more energy mean that we move more. 

Many people eat because they like it and not because they are hungry. Even a reduced appetite does not change this. So if you are really serious and ready to make a change, spirulina can help you lose weight.

Spirulina helps you lose weight

 

10. spirulina relieves sinus problems and allergic reactions

In allergic rhinitis, spirulina helps the body to relieve the inflammation that causes sinus problems in many people. This has been proven in numerous studies. Compared to placebo studies, spirulina reduces itching, nasal discharge, nasal congestion and sneezing. People with hay fever allergies can also reduce their allergic reactions with spirulina. 

 

Chlorella vs. spirulina: How do they differ?

Spirulina and chlorella are among the most popular superfoods and are both microalgae known for their impressive health benefits. Despite their similarities, there are some important differences that set them apart.

  • Nutritional profile: Spirulina is known for its exceptionally high protein content and contains a broad spectrum of vitamins, minerals and antioxidants. It is often referred to as the more nutritious of the two algae. Chlorella, on the other hand, is characterized by its high chlorophyll content, which gives it a strong detoxifying effect and makes it an excellent source of this important pigment.
  • Digestion and absorption: Spirulina has a softer cell wall, which makes it easier to digest. This allows the body to better absorb the nutrients it contains. Chlorella has a harder cellulose wall, which must be broken down before ingestion to make the nutrients accessible. This process is necessary for the body to fully utilize the benefits of chlorella.
  • Price and availability: Spirulina is generally cheaper than chlorella as it is easier to cultivate and harvest. This makes spirulina more accessible to people who want to supplement their diet with microalgae.
  • Health benefits: Although both types of algae offer numerous health benefits, such as boosting the immune system and promoting detoxification, they differ in several areas. Spirulina is often prized for its anti-inflammatory properties and support of heart health, while chlorella is particularly highlighted for its ability to detoxify heavy metals and promote gut health.

To summarize, both spirulina and chlorella offer unique benefits. The choice between the two ultimately depends on individual health goals and preferences.

 

What is the recommended dosage of spirulina?

The dose of spirulina used in studies varies greatly. In general, 1 to 8 g of spirulina daily already showed an effect. However, the specific dose depends on the intended use: 

  •  A dose of between 1 and 8 g per day is effective as a cholesterol-lowering agent.
  •  Doses of between 2 and 7.5 g per day were tested for muscle performance. 
  •  To control blood sugar levels, slight effects were observed at a dose of 2 g daily. 
  •  Blood pressure could be positively influenced with doses between 3.5 and 4.5 g per day. 
  •  An effect on fatty liver was achieved with a dose of 4.5 g per day. 

As with any other protein preparation, there are there are no binding dosage recommendations. For some, 1 g a day is enough. Others take up to 20 g raw mass - corresponding to 10 g quality protein - daily. You can also combine spirulina with other proteins.

Beginners should start with a very low dose of 1 g per day for the first week. This will allow your body to get used to it.

 

➤ Also make sure you drink enough water. Spirulina makes you thirsty! 

 

Can side effects occur when taking spirulina?

Doctors generally consider spirulina generally considered safeespecially given its long history as a food. However, spirulina can be contaminated with toxic metals, harmful bacteria and microcystins - toxins produced from some algae - if grown in unsafe conditions.

Contaminated spirulina can cause liver damage, nausea, vomiting, thirst, weakness or rapid heartbeat. Contaminated spirulina can be especially dangerous for children. The NIH (National Institutes of Health) recommends carefully checking the source of spirulina in supplements to ensure they are grown under safe conditions and tested for toxins. 

According to the NIH, people with certain autoimmune diseases should avoid spirulina products. Because spirulina boosts the immune system, spirulina supplements can worsen the symptoms of multiple sclerosis, lupus, rheumatoid arthritis and other conditions associated with an overactive immune system. For the same reason, spirulina can weaken the effect of immunosuppressants, which are often prescribed to treat autoimmune diseases and prevent the body from rejecting organ transplants. 

Spirulina can also affect medicines that slow down blood clotting, including blood thinners such as warfarin and non-steroidal anti-inflammatory (NSAIDS) painkillers. Combining spirulina with herbal supplements that slow blood clotting may increase a person's risk of bleeding. According to the NIH, these include cloves, danshen, garlic, ginger, ginkgo, ginseng and turmeric. 

Pregnant and breastfeeding women should avoid spirulina, as no safety studies are available for this group. According to the NIH, people who suffer from phenylketonuria should also avoid spirulina, as taking it could exacerbate the effects of the genetic disorder.

Spirulina effect

 

 

Sources (partly in English): 

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Gutiérrez-Salmeán, G., Fabila-Castillo, L. & Chamorro-Cevallos, G. (2015, July). NUTRITIONAL AND TOXICOLOGICAL ASPECTS OF SPIRULINA (ARTHROSPIRA). Nutricion Hospitalaria, 32(1):34-40, doi: 10.3305/nh.2015.32.1.9001 

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Kay, R. A. (1991). Microalgae as food and supplement. Critical Reviews in Food Science and Nutrition, 30(6):555-73, doi: 10.1080/10408399109527556 

Chattopadhyaya, I., Gupta, S., Mohammed, A., Mushtaq, N., Chauhan, S. & Ghosh, S. (2015, August). Neuroprotective effect of Spirulina fusiform and amantadine in the 6-OHDA induced Parkinsonism in rats. BMC Complementary and Alternative Medicine, 15:296, doi: 10.1186/s12906-015-0815-0 

Somchit, M. N., Mohamed, N. A., Ahmad, Z., Zakaria, Z. A., Shamsuddin, L., Omar-Fauzee, M. S. et al. (2014, September). Anti-inflammatory and anti-pyretic properties of Spirulina platensis and Spirulina lonar: a comparative study. Pakistan Journal of Pharmaceutical Sciences, 27(5):1277-80. 

Ismail, M., Hossain, M. F., Tanu, A. R. & Shekhar, H. U. (2015). Effect of spirulina intervention on oxidative stress, antioxidant status, and lipid profile in chronic obstructive pulmonary disease patients. BioMed Research International, 2015:486120, doi: 10.1155/2015/486120 

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