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Chlorella
•Last Updated: March 19, 2024
Chlorella is a freshwater green alga commonly used as a plant-based source of vitamin B12 for vegans and vegetarians. It’s a rich source of micronutrients and may have benefits for cardiometabolic health, immune function, pregnancy, and exercise performance.
Chlorella is most often used for
Last Updated:March 19, 2024
Chlorella is a green microalga that is high in protein and contains all essential and nonessential amino acids, as well as fatty acids, carbohydrates, and a variety of micronutrients, including vitamins and minerals. It is a rich plant-based source of vitamin B12, which makes it popular among vegans and vegetarians.
Chlorella may help reduce blood pressure and enhance immune function; it is well tolerated during pregnancy and may lower the risk of anemia and increase immunoglobulin A in breast milk. Additionally, it can improve body composition, metabolic health, and exercise performance in various populations.
Chlorella's main drawbacks include the need for mechanical processing to break down its cellulose cell wall to prevent gastrointestinal side effects such as nausea, vomiting, and stomach pain. Additionally, it can act as an allergen, and therefore, some individuals (particularly children) may be sensitive to it or may need to avoid it.
Chlorella works by reducing oxidative stress and enhancing antioxidant activity, which leads to various health benefits such as lowered cholesterol, blood pressure, and blood glucose levels. Additionally, it exhibits detoxifying effects by inhibiting the absorption of harmful substances and reducing mercury levels in the body.
Note that Chlorella is also known as:
- Chlorella pyrenoidosa
- Chlorella vulgaris
- Chlorella sorokiniana
- Green algae
In the scientific literature, the total daily dose of chlorella ranges from 6 to 10 grams per day. Although there aren’t clear reasons for this range, it appears to be somewhat effective. Higher doses have not been sufficiently tested, and the optimal dose of supplemental chlorella is not known.
For exercise performance, most studies use a dose of 6 grams per day for 3–4 weeks, although emerging research suggests that even a single acute dose (6 grams) of chlorella increases plasma levels of lutein, beta-carotene, and zeaxanthin for up to 72 hours.[1]
Doses of up to 10–15 grams per day appear to be safe. Cardiovascular benefits have been observed with 4 grams per day, and more than 1.5 grams per day seems to be necessary to benefit glycemic control in type 2 diabetes.[2]
Research FeedRead all studies
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- ^Amir Mehdi Hosseini, Seyed Ali Keshavarz, Ensieh Nasli-Esfahani, Fatemehsadat Amiri, Leila JananiThe effects of Chlorella supplementation on glycemic control, lipid profile and anthropometric measures on patients with type 2 diabetes mellitusEur J Nutr.(2021 Feb 2)
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- ^Shimada M, Hasegawa T, Nishimura C, Kan H, Kanno T, Nakamura T, Matsubayashi TAnti-hypertensive effect of gamma-aminobutyric acid (GABA)-rich Chlorella on high-normal blood pressure and borderline hypertension in placebo-controlled double blind studyClin Exp Hypertens.(2009 Jun)
- ^Otsuki T, Shimizu K, Iemitsu M, Kono ISalivary secretory immunoglobulin A secretion increases after 4-weeks ingestion of chlorella-derived multicomponent supplement in humans: a randomized cross over studyNutr J.(2011 Sep 9)
- ^Shiro Nakano, Hideo Takekoshi, Masuo NakanoChlorella pyrenoidosa supplementation reduces the risk of anemia, proteinuria and edema in pregnant womenPlant Foods Hum Nutr.(2010 Mar)
- ^Nakashima Y, Ohsawa I, Konishi F, Hasegawa T, Kumamoto S, Suzuki Y, Ohta SPreventive effects of Chlorella on cognitive decline in age-dependent dementia model mice.Neurosci Lett.(2009-Oct-30)
- ^Sanayei M, Izadi A, Hajizadeh-Sharafabad F, Amirsasan R, Kaviani M, Barzegar Ain combination with high intensity interval training in overweight and obese women: a randomized double-blind clinical trial.J Diabetes Metab Disord.(2021-Jun)
- ^Sanayei M, Hajizadeh-Sharafabad F, Amirsasan R, Barzegar AHigh-intensity interval training with or without chlorella vulgaris supplementation in obese and overweight women: effects on mitochondrial biogenesis, performance and body composition.Br J Nutr.(2022-Jul-28)
- ^Umemoto S, Otsuki TChlorella-derived multicomponent supplementation increases aerobic endurance capacity in young individuals.J Clin Biochem Nutr.(2014-Sep)
- ^Zempo-Miyaki A, Maeda S, Otsuki TEffect of -derived multicomponent supplementation on maximal oxygen uptake and serum vitamin B concentration in young men.J Clin Biochem Nutr.(2017-Sep)
- ^Gurney T, Brouner J, Spendiff OThe Efficacy of Chlorella Supplementation on Multiple Indices of Cycling Performance.J Diet Suppl.(2024)
- ^Lorenzo K, Santocildes G, Torrella JR, Magalhães J, Pagès T, Viscor G, Torres JL, Ramos-Romero SBioactivity of Macronutrients from in Physical Exercise.Nutrients.(2023-Apr-30)
- ^Tiberg E, Dreborg S, Björkstén BAllergy to green algae (Chlorella) among children.J Allergy Clin Immunol.(1995-Aug)
- ^Vijayavel K, Anbuselvam C, Balasubramanian MPAntioxidant effect of the marine algae Chlorella vulgaris against naphthalene-induced oxidative stress in the albino rats.Mol Cell Biochem.(2007-Sep)
- ^Lee SH, Kang HJ, Lee HJ, Kang MH, Park YKSix-week supplementation with Chlorella has favorable impact on antioxidant status in Korean male smokersNutrition.(2010 Feb)
- ^Sherafati N, Bideshki MV, Behzadi M, Mobarak S, Asadi M, Sadeghi OEffect of supplementation with Chlorella vulgaris on lipid profile in adults: A systematic review and dose-response meta-analysis of randomized controlled trials.Complement Ther Med.(2022-Jun)
- ^Fallah AA, Sarmast E, Habibian Dehkordi S, Engardeh J, Mahmoodnia L, Khaledifar A, Jafari TEffect of Chlorella supplementation on cardiovascular risk factors: A meta-analysis of randomized controlled trialsClin Nutr.(2018-Dec)
- ^Jong-Yuh C, Mei-Fen SPotential hypoglycemic effects of Chlorella in streptozotocin-induced diabetic mice.Life Sci.(2005-Jul-15)
- ^Cherng JY, Shih MFImproving glycogenesis in Streptozocin (STZ) diabetic mice after administration of green algae Chlorella.Life Sci.(2006-Feb-09)
- ^Horii N, Hasegawa N, Fujie S, Uchida M, Iemitsu K, Inoue K, Iemitsu MEffect of combination of chlorella intake and aerobic exercise training on glycemic control in type 2 diabetic rats.Nutrition.(2019)
- ^Ryu NH, Lim Y, Park JE, Kim J, Kim JY, Kwon SW, Kwon OImpact of daily Chlorella consumption on serum lipid and carotenoid profiles in mildly hypercholesterolemic adults: a double-blinded, randomized, placebo-controlled study.Nutr J.(2014-Jun-11)
- ^Cherng JY, Shih MFPreventing dyslipidemia by Chlorella pyrenoidosa in rats and hamsters after chronic high fat diet treatment.Life Sci.(2005-May-13)
- ^Gurney T, Spendiff OAlgae Supplementation for Exercise Performance: Current Perspectives and Future Directions for Spirulina and Chlorella.Front Nutr.(2022)
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- ^Maruyama et al.Chlorella supplementation decreases methylmercury concentrations of hair and blood in healthy volunteersFundamental Toxicological Sciences.(2018)
- ^Merchant RE, Phillips TW, Udani JNutritional Supplementation with Chlorella pyrenoidosa Lowers Serum Methylmalonic Acid in Vegans and Vegetarians with a Suspected Vitamin B₁₂ Deficiency.J Med Food.(2015-Dec)
- ^Watanabe F, Yabuta Y, Bito T, Teng FVitamin B₁₂-containing plant food sources for vegetarians.Nutrients.(2014-May-05)
- ^Rauma AL, Törrönen R, Hänninen O, Mykkänen HVitamin B-12 status of long-term adherents of a strict uncooked vegan diet ("living food diet") is compromisedJ Nutr.(1995 Oct)
- ^Samadi M et alEffect of Chlorella vulgaris supplementation with eccentric exercise on serum interleukin 6 and insulin resistance in overweight menSport Sci Health.(Jun 2020)
- ^FoodData Central
- ^de la Jara et al.Impact of dietary Arthrospira (Spirulina) biomass consumption on human health: main health targets and systematic reviewJ Appl Phycol.(May 2018)
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- ^Tiberg E, Rolfsen W, Einarsson R, Dreborg SDetection of Chlorella-specific IgE in mould-sensitized children.Allergy.(1990 Oct)
- ^Merchant RE, Carmack CA, Wise CMNutritional supplementation with Chlorella pyrenoidosa for patients with fibromyalgia syndrome: a pilot studyPhytother Res.(2000 May)
- ^Azocar J, Diaz AEfficacy and safety of Chlorella supplementation in adults with chronic hepatitis C virus infection.World J Gastroenterol.(2013 Feb 21)
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- ^Uchiyama-Tanaka, Y et alThe effect of Chlorella supplementation in pregnant women with low-grade inflammationFood Science and Nutrition.(2023)
- ^Nakano S, Takekoshi H, Nakano MChlorella (Chlorella pyrenoidosa) supplementation decreases dioxin and increases immunoglobulin a concentrations in breast milk.J Med Food.(2007 Mar)
- ^Nagayama J, Noda K, Uchikawa T, Maruyama I, Shimomura H, Miyahara MEffect of maternal Chlorella supplementation on carotenoid concentration in breast milk at early lactation.Int J Food Sci Nutr.(2014 Aug)
- ^Marinković N, Pašalić D, Ferenčak G, Gršković B, Stavljenić Rukavina ADioxins and human toxicity.Arh Hig Rada Toksikol.(2010 Dec)
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- ^Abasszade JH, Rama Raj P, Tinson AJAnaphylaxis following enteral exposure to Chlorella vulgaris.BMJ Case Rep.(2020 Nov 2)
- ^Ng TP, Tan WC, Lee YKOccupational asthma in a pharmacist induced by Chlorella, a unicellular algae preparation.Respir Med.(1994 Aug)
- ^Yim HE, Yoo KH, Seo WH, Won NH, Hong YS, Lee JWAcute tubulointerstitial nephritis following ingestion of Chlorella tablets.Pediatr Nephrol.(2007 Jun)
- ^Yavasoglu I, Turgutkaya A, Bolaman ZChlorella-induced thrombocytopenia.Sao Paulo Med J.(2018)
- ^Jitsukawa K, Suizu R, Hidano AChlorella photosensitization. New phytophotodermatosis.Int J Dermatol.(1984 May)
- Vaccine Augmentation - Halperin SA, Smith B, Nolan C, Shay J, Kralovec JSafety and immunoenhancing effect of a Chlorella-derived dietary supplement in healthy adults undergoing influenza vaccination: randomized, double-blind, placebo-controlled trialCMAJ.(2003 Jul 22)
- Immunity - Otsuki T, Shimizu K, Iemitsu M, Kono ISalivary secretory immunoglobulin A secretion increases after 4-weeks ingestion of chlorella-derived multicomponent supplement in humans: a randomized cross over studyNutr J.(2011 Sep 9)
- Blood Pressure - Fallah AA, Sarmast E, Habibian Dehkordi S, Engardeh J, Mahmoodnia L, Khaledifar A, Jafari TEffect of Chlorella supplementation on cardiovascular risk factors: A meta-analysis of randomized controlled trialsClin Nutr.(2018-Dec)
- Blood Pressure - Shimada M, Hasegawa T, Nishimura C, Kan H, Kanno T, Nakamura T, Matsubayashi TAnti-hypertensive effect of gamma-aminobutyric acid (GABA)-rich Chlorella on high-normal blood pressure and borderline hypertension in placebo-controlled double blind studyClin Exp Hypertens.(2009 Jun)
- Blood Pressure - Ayatollahi SA, Asgary S, Ghanbari F, Karimi R, Kobarfard F, Sarfaraz S, Nazim U, Mohammadi Pour PQuantifying the Impact of Algae Supplement on Blood Pressure: Systematic Review and Meta-analysis of Randomized Controlled Trials.Curr Probl Cardiol.(2022-Nov)
- Anti-Oxidant Enzyme Profile - Lee SH, Kang HJ, Lee HJ, Kang MH, Park YKSix-week supplementation with Chlorella has favorable impact on antioxidant status in Korean male smokersNutrition.(2010 Feb)
- Anemia Risk - Shiro Nakano, Hideo Takekoshi, Masuo NakanoChlorella pyrenoidosa supplementation reduces the risk of anemia, proteinuria and edema in pregnant womenPlant Foods Hum Nutr.(2010 Mar)
- Fibromyalgia Symptoms - Merchant RE, Carmack CA, Wise CMNutritional supplementation with Chlorella pyrenoidosa for patients with fibromyalgia syndrome: a pilot studyPhytother Res.(2000 May)
- Blood glucose - Ding KX, Gao TL, Xu R, Cai J, Zhang HQ, Sun YY, Zhong F, Ma AGQuantifying the Effect of Supplementation with Algae and Its Extracts on Glycolipid Metabolism: A Meta-Analysis of Randomized Controlled Trials.Nutrients.(2020-Jun-08)
- High-density lipoprotein (HDL) - Sherafati N, Bideshki MV, Behzadi M, Mobarak S, Asadi M, Sadeghi OEffect of supplementation with Chlorella vulgaris on lipid profile in adults: A systematic review and dose-response meta-analysis of randomized controlled trials.Complement Ther Med.(2022-Jun)
- Liver Enzymes - Samira Yarmohammadi, Reza Hosseini-Ghatar, Sahar Foshati, Mojgan Moradi, Niloofar Hemati, Sajjad Moradi, Mohammad Ali Hojjati Kermani, Mohammad Hosein Farzaei, Haroon KhanEffect of Chlorella vulgaris on Liver Function Biomarkers: a Systematic Review and Meta-AnalysisClin Nutr Res.(2021 Jan 29)