Spirulina – a superfood from nature: effects, dosage and uses

Introduction

Spirulina is a blue-green algae that is gaining more and more attention as a superfood and natural remedy. It is rich in nutrients that can boost the immune system, fight inflammation, and contribute to overall health. In this article, we take an in-depth look at what it is, how it works in the body, recommended dosage, and possible side effects. We also shed light on the cases in which it can be a useful supplement and for whom it may not be suitable.

The discovery of spirulina

It was first discovered in the 1940s when French researchers were studying Lake Texcoco in Mexico and came across the blue-green algae. However, its use is much older: the Aztecs already used the nutrient-rich algae as food. It was also used by the population around Lake Chad in Africa, where it has been collected from the lakes and processed into food for centuries. It was recognized as a valuable food that provides important nutrients even in times of drought and food scarcity.

Spirulina: dosage forms and recommended dosage

It is now available in a variety of dosage forms, each with its own specific advantages and disadvantages. The most common forms are

• Powder: Spirulina powder can be easily stirred into smoothies, water, or juice. It also works well as an ingredient in granola or energy bars.
• Tablets and capsules: For those who don’t like the taste of spirulina powder, tablets and capsules provide a flavorless alternative.
• Flakes: Spirulina flakes are less common, but they are another way to consume the algae, especially for those who want to use it in salads or soups.

The recommended dosage depends on various factors, such as your general health and the specific goals of the intake. In general, a daily intake of 1 to 3 grams is recommended. For specific health goals, such as promoting muscle recovery after exercise or strengthening the immune system, up to 10 grams per day can be taken. It is advisable to increase the dose slowly to get the body used to it and to avoid possible side effects.

Diseases in which spirulina can help

It is often referred to as miracle algae because it can help in the treatment and prevention of various diseases:

• Anti-inflammation: the antioxidants it contains, especially phycocyanin, have an anti-inflammatory effect. This can provide relief for inflammatory conditions such as arthritis or other autoimmune disorders.
• Allergies: studies have shown that it can help with allergic rhinitis symptoms such as sneezing, nasal congestion and itching by inhibiting the release of histamine.
• Blood pressure regulation: It can help lower blood pressure. This is attributed to its ability to increase nitric oxide production, which causes blood vessels to dilate.
• Cholesterol levels: It can lower LDL cholesterol (“bad” cholesterol) while increasing HDL cholesterol (“good” cholesterol), helping to prevent cardiovascular disease.
• Diabetes: Regular consumption can stabilize blood sugar levels, reducing the risk of type 2 diabetes.

How does spirulina affect the body?

The health-promoting effect is based on the exceptionally high concentration of nutrients. It contains all essential amino acids, many vitamins (especially B vitamins) and a wealth of minerals such as iron, magnesium and potassium. This makes it a valuable dietary supplement that supports the body in a variety of ways:

• Strengthening the immune system: Spirulina’s antioxidant and anti-inflammatory properties help to support the immune system. Taking spirulina regularly can help ward off infections and promote general health.
• Detoxification: It binds heavy metals such as arsenic and mercury and helps to excrete them from the body through urine.
• Energy and endurance: The high nutrient density can increase energy, which is particularly appreciated by athletes.

When should you take spirulina?

It should be taken when the body is weakened by a lack of nutrients, high levels of stress or after an illness. Athletes can benefit from it to promote muscle regeneration and increase endurance. It can also help to strengthen the immune system in times of increased risk of infection, such as the winter months.

Spirulina is best taken on an empty stomach so that the nutrients can be optimally absorbed. If you use spirulina as an energy source, you can also take it in the morning to start the day full of energy.

Who should not take spirulina?

Although it is safe for most people, there are certain groups that should not take it:

• People with autoimmune diseases: Because it boosts the immune system, it can cause adverse reactions in people with autoimmune diseases such as multiple sclerosis, lupus, or rheumatoid arthritis.
• Pregnant and breastfeeding women: There are not enough studies on pregnant and breastfeeding women to guarantee its safety. Caution is advised and a doctor should be consulted before taking it.
• People with phenylketonuria: Because it contains the amino acid phenylalanine, it should be avoided by people with the rare genetic disorder phenylketonuria.

Food supplements and medicinal plants

Spirulina combines well with other food supplements. The following are particularly recommended:

• Chlorella: Another algae known for its detoxifying properties, chlorella works well with spirulina to thoroughly cleanse the body.
• Vitamin C: It contains iron, which is better absorbed when taken with vitamin C.
• Turmeric: This medicinal plant enhances the anti-inflammatory effect.

Natural sources of spirulina

There are few foods that come close to the nutrient density of spirulina. In nature, it is found in alkaline lakes, especially in the tropics and subtropics. High concentrations in food are found in industrially processed superfood products, but it is most effective in its pure form.

Possible side effects and overdosing

In rare cases, side effects such as headaches, nausea or gastrointestinal complaints may occur when taking spirulina. These symptoms are usually mild and subside after a short time.

Overdosing, especially with very high quantities, can lead to an accumulation of heavy metals, as it can absorb heavy metals from polluted waters. It is therefore important to pay attention to the quality of the product and to purchase it from reputable manufacturers.

Spirulina in naturopathy

In traditional naturopathy, it is used for its detoxifying, anti-inflammatory and immune-boosting properties. It is often used as a supportive treatment for chronic illnesses and for general vitalization of the body.

Conclusion

Spirulina is one of the most nutrient-dense natural sources known to man. The health benefits are many and varied, from combating inflammation to strengthening the immune system. Nevertheless, it should be taken with caution, especially if you have pre-existing conditions. It is always advisable to be sure of the quality of the spirulina product and to consult a doctor if necessary.

Sources and further information:

• https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3136577/