11 Benefits of Spirulina Powder

What is Spirulina Powder?

Spirulina is a blue-green algae that has amazing nutritional benefits. It is a species of filamentous cyanobacteria that is now used as a food supplement. It grows in both fresh and saltwater that is later dried and pulverized for easy incorporation into foods and drinks. This microorganism has gained widespread popularity due to its nutrient dense constitution and inclusion of bioactive compounds that improve health and wellness. In the article below, we will understand the spirulina powder nutritionally and discuss further on eleven health benefits of spirulina powder as supported by extensive scientific studies and research.

Nutritional Profile of Spirulina

Spirulina, a nutritional powerhouse contains:

Proteins – includes 60-70% protein by weight and is loaded with all the essential amino acids.

Minerals – rich source of Iron, Calcium, Magnesium, Zinc and Potassium.

Vitamins – generous source of B vitamins (B1, B2, B3, B6 and B9), vitamin C, D and E.

Phytochemicals – phycocyanin and beta-carotene (antioxidants).

What are the Benefits of Spirulina Powder?

Spirulina, a superfood with multiple health benefits is a popular choice for supporting general health wellness. Enlisted below are eleven health benefits of spirulina powder.

1. Relieves Inflammation and Oxidative Stress

Spirulina powder is loaded with phytochemicals that are mostly antioxidants. Antioxidants are chemical compounds that reduces the oxidative stress of cells and helps them work efficiently. Phycocyanin is the primary active ingredient in spirulina powder that gifts a distinctive blue-green colour to spirulina along with powers to fight the free radicals in cells undergoing oxidative stress.

Phycocyanin also inhibits the piling up of pro-inflammatory cells and signals, thereby reducing the inflammation and making way for rapid healing and recovery.

2. Boosts Immune Functions

Researchers have time and again showed the relationship between consumption of spirulina powder and its resultant boost in immune functions. Research published in PubMed provides a detailed overview on the immunomodulatory properties of spirulina powder along with its antioxidant and anti-inflammatory aspects. Another study published in the Journal of Medicinal Food discussed the efficiency of spirulina powder in enhancing the timely production of natural killer cells (NK cells) and macrophages that defends and boosts the immune functions.

3. Nutritional Powerhouse

Spirulina is loaded with essential nutrients including essential amino acids, vitamins, minerals, and phytochemicals. It is rich with proteins with over 60-70% by weight that has all the essential amino acids.

Nutritionally, A spoon size serving (07 grams) of spirulina powder contain:

• Proteins – 04 grams
• B Vitamins

B1 (thiamine): 11% of the recommended dietary allowance

B2 (riboflavin): 15% of the recommended dietary allowance

B3 (niacin): 4% of the recommended dietary allowance

• Copper: 21% of the recommended dietary allowance
• Iron: 11% of the recommended dietary allowance

On top of that, spirulina is a generous source of beta-carotene (antioxidant) and gamma-linolenic acid (omega-6 fatty acid). It contains additional minerals as well such as magnesium and zinc in decent amounts.

4. Regulation of Cholesterol Levels

Spirulina regulates cholesterol levels in a way that it reduces the low-density lipoproteins (LDL- the bad cholesterol) while simultaneously raising the blood serum levels of high-density lipoproteins (HDL- the good cholesterol).

A research article published in the Journal of the Science of Food and Agriculture discussed the acute and chronic hypolipidemic effects (lowering blood lipid) of spirulina supplementation in a randomized clinical trial. The study results showed that by the end of 03-month intervention period, the mean levels of triglycerides, LDL, and total cholesterol levels in the blood of included individuals significantly dropped as compared to the placebo group who did not take spirulina supplementation during this study. The study further concluded that taking 1 gram of spirulina supplements have the potential to bring the desired hypolipidemic effects in individuals with high cholesterol. 

To benefit from the health benefits of spirulina in affordable prices, checkout Welzo’s wide range of spirulina powder and supplements.

5. Regulation of Blood Pressure

Frequent and regular consumption of spirulina powder has shown positive outcomes for individuals battling with high blood pressures. The effects of spirulina are partly due to its impact on the blood vessels where it releases adequate amounts of nitric oxide to dilate these vessels. As a result, vasodilation occurs that cause decrease in both systolic and diastolic blood pressures.

A study published in PubMed Central discussed the hypotensive benefits of spirulina powder in hypertensive patients. The study concluded that Spirulina supplementation have supportive effects on both prevention and treatment of hypertension. This study also advocated the use of spirulina powder in routine as a nutraceutical food supplement due to its wide range of health benefitting properties.

6. Weight Management

Spirulina is a recommended addition to weight loss plans as it has high protein content that promises both early satiety and reduced overeating. Moreover, the low-calorie and high nutritional content of spirulina powder is an asset for individuals seeking to lose weight healthily. Its nutrient dense properties must help with weight management without compromising on the daily nutritional status. A study published in Nutrients explained that spirulina intake was found in healthy weight loss and fat burn over a period. Another study published in PubMed explained the effects of spirulina supplementation on obesity and concluded that the group of subjects taking these supplementation experienced greater weight and fat loss as compared to the group that did not take these. Moreover, researchers also found significant decrease in waist circumference, especially in the obese subjects.

7. Energy Boost

The nutrient rich and high protein nutritional profile of spirulina powder makes it an excellent energy booster as it provides the basic elements to the cells to begin metabolisms. The high iron content combats fatigue and prepares the body to fight off early exhaustion. The calorie content in a spoon serving of spirulina powder is only 20 kcal but the additional nutrients cause boost in energy levels. Spirulina powder is of popular consumption in athletes and fitness enthusiasts for its high protein content and high energy outcomes that boosts the overall performance in sports.

8. Cardiovascular Health

The anti-inflammatory, antioxidative, lipid lowering and blood pressure lowering properties of spirulina powder makes it an asset for the overall cardiovascular health improvement and wellness. Spirulina betters the cardiovascular health by reducing the load and stress on it with its antioxidant, hypolipidemic and hypotensive effects and protects it from related health disorders.

A study published in PubMed demonstrated the effects of dietary spirulina on vascular reactivity and cardiovascular wellness. The study concluded that spirulina induces increased synthesis and release of nitric oxide in the capillary endothelium that dilates the blood vessels. Spirulina also promotes the increased synthesis and release of a vasodilating cyclooxygenase-dependent metabolite of arachidonic acid and decreased release of eicosanoid (a vasoconstricting agent) in the endothelium.

9. Detoxifying Nature

Spirulina is loaded with chemical constituents that detoxifies the body and cleanse it of heavy metals and toxic metabolites. It reduces the toxic effects of heavy metals by binding with it and facilitating its excretion from the body. The heavy metals include arsenic, lead, and mercury that we often consume or ingest unknowingly. Studies show that taking spirulina powder in combination with zinc has the potency to reduce arsenic toxicity and chronic arsenic poisoning.

10. Gut-Friendly

The prebiotic properties of spirulina are remarkable as it promotes the growth of beneficial gut bacteria and improves its composition. This microbiota is essential for healthy digestive functions and aids in improving the overall gastrointestinal health. A study published in the Journal of Functional Foods explained that the spirulina supplementation has positive impacts on the gut with respect to increasing the number of microbiota and promoting its growth, including that of Bifidobacterium and Lactobacillus.

11. Better Skin

The antioxidant and anti-inflammatory properties of spirulina powder has skin benefits as well. It prevents oxidative stress and reduces inflammation in the skin. It promotes a fresh and youthful appearance and reduces the signs of early aging. Spirulina powder is a rich source of vitamin E, selenium and zinc that are essential elements for better skin. Moreover, topical use of products containing spirulina reduces acne, clears the skin tone, and enhance its texture.

People Also Ask

How can I use spirulina powder in cooking and recipes?

Spirulina powder is a valuable addition to cooking and recipes. It is often added to smoothies, soups, juices, and baked treats to benefit from it. It has a strong flavour that requires mixing with other ingredients or using in small quantities to balance the taste.

What is the recommended dosage of spirulina powder for health benefits?

The recommended dosage of spirulina powder for health benefits is around 1-3 grams a day. Individuals taking spirulina powder for specific health conditions must take up to 10 grams a day to get maximum benefits of antiinflammation and antioxidation alongside it. It is still better to start from lower doses and gradually increase the dosage to avoid adverse reactions or outcomes. It is important to consult a healthcare expert that must tailor the dosage according to your health needs and goals.

Can pregnant or breastfeeding women take spirulina powder?

Yes, moderate consumption of spirulina powder in pregnant and breastfeeding women is considered safe. It is important to consult a healthcare professional before spirulina supplementation to understand your health needs, confirm safety and receive appropriate dosage.

How long does it take to see the benefits of spirulina powder?

Typically, it takes a few weeks to months’ time to notice the health benefits of spirulina powder. It is a superfood that has high nutrition and beneficial compounds that ensures improvement to most of the organ systems in the body. The positive outcomes also depend on individual health status and consistency in use. After starting on spirulina powder, it is important to make sure of consistent use to enjoy all the health benefits.

Conclusion

Spirulina powder is a superfood as it contains a range of benefits that are time and again experimented and studied by the scientific researchers. It has a rich nutritional profile with low calorie content that is an ideal combination to incorporate in weight loss regimen. Spirulina is a rich source of B vitamins, iron and copper that regulates the metabolic functions. Its health benefits include cardiovascular health improvement, anti-inflammatory properties, better gastrointestinal system, good skin, detoxification, antioxidant properties, weight management, improved cholesterol regulation, blood pressure regulation and remarkable boost in energy levels and immune system functions. To benefit from the health benefits of spirulina in affordable prices, checkout Welzo’s wide range of spirulina powder and supplements.