The numerous benefits of spirulina have earned it the title of \"best food of the 21st century\" by the WHO. This superfood offers multiple advantages, supporting the immune system and toning the body.
Spirulina is a superfood rich in proteins, vitamins, and minerals. It is used to support general well-being.
Definition and Origin of Spirulina
Spirulina—Spirulina sp. in Latin—is a cyanobacterium that naturally grows in freshwater lakes. It is often nicknamed the \"blue algae\" due to its high concentration of phycocyanin, an antioxidant pigment with a blue-green hue.
Nutritional Composition
The composition of spirulina may vary depending on cultivation conditions, processing methods, harvest period, geographic origin, and drying, grinding, and packaging processes.
This superfood is generally composed of(1):
58% proteins,
7% vitamins and minerals,
20% carbohydrates,
8% lipids,
3 to 6% water.
Spirulina contains very little saturated fat and has a low cholesterol content. However, it does contain omega-6 fatty acids. This natural composition makes it a complete ingredient.
The Benefits of Spirulina on Vitality
Among the many benefits of spirulina is its ability to maintain vitality. It is a natural source of nutrients that support good energy levels. This superfood contains a high amount of iron(1), sufficient B vitamins to support your metabolism, and antioxidants to protect your cells.
Support for Tonus
Spirulina supports your tone and well-being thanks to its high protein content. It also contains all 8 essential amino acids for muscle repair. Proteins contribute to increasing muscle mass and maintaining normal bone structure.
Support for the Immune System
Spirulina has recognized benefits for the immune system. It acts as an antioxidant, anti-inflammatory, and stimulant for your body. The vitamins and minerals it contains contribute to your immunity(2).
Health Benefits of Spirulina
If you're wondering what are the health benefits of spirulina, know that it is a food with numerous virtues! Studies have shown its benefits against cholesterol(3).
Weight Management
Spirulina can be incorporated into your diet to take advantage of its benefits for weight management(4). This superfood provides your body with all the essential nutrients it needs, reducing snacking between meals.
Effects on Blood Sugar
Thanks to the polysaccharides and essential fatty acids in its composition, spirulina has regulatory benefits for blood sugar. It helps maintain an ideal glucose level in your blood(5).
Benefits of Spirulina for Athletes
Spirulina also has positive benefits for athletes. It can help improve performance and endurance.
Muscle Recovery
The proteins present in large quantities in spirulina play a role in the repair(2) and regeneration of your muscle tissues:
They contribute to the proper functioning of your physiological metabolism.
They increase the volume of oxygen needed by your muscles.
They reduce muscle soreness and pain.
Performance Improvement
Spirulina contains polysaccharides that provide your body with sustained energy. This superfood acts as a support during physical effort, without causing hypoglycemia.
How to Incorporate Spirulina into Your Diet?
By including spirulina and its benefits in your diet, how long will it take to see a difference? Expect about 2 to 3 weeks of a cure to feel its positive effects.
Forms of Consumption
If you want to experience spirulina and its benefits, there are four different ways to incorporate it into your diet: in tablets, powder, capsules, or flakes.
For example, you can add spirulina powder to your recipes, such as fruit juices or smoothies. For more convenient consumption, opt for dietary supplements in tablet form.
Recommended Dosage
As an adult, you can take up to 3 grams of spirulina per day for 2 to 3 months. For children and adolescents, reduce the dose to 1.5 grams per day. For your health, ensure you follow the recommended dosages.
Spirulina is not recommended for individuals with phenylketonuria, spirulina allergies, or muscular or hepatic vulnerabilities. If you are pregnant or breastfeeding, consult your doctor.
The advice shared in this article does not replace medical advice in any way.
Audrey Manet, (2016) La spiruline: indications thérapeutiques, risques sanitaires et conseils à l'officine.
(3) Maria-Corina Serban et al., A systematic review and meta-analysis of the impact of Spirulina supplementation on plasma lipid concentrations, [link], 2016, Clinical Nutrition
Sajjad Moradi et al., Effects of Spirulina supplementation on obesity: A systematic review and meta-analysis of randomized clinical trials, [link], 2019, Complementary Therapies in Medicine
Fahimeh Ghanbari et al., Effect of Microalgae Arthrospira on Biomarkers of Glycemic Control and Glucose Metabolism: A Systematic Review and Meta-analysis, [link], 2022
Spirulina supports physical performance and endurance. The proteins and polysaccharides in its composition contribute to the proper functioning of your metabolism.
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