Spirulina

Last Updated: March 5, 2024

Spirulina, commonly known as “blue-green algae”, is a nontoxic cyanobacterium that is rich in various nutrients and bioactive pigments and polyphenols. Spirulina contains many antioxidant compounds and could have beneficial cardiometabolic effects.

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Spirulina is most often used for

What is spirulina?

Spirulina (Arthrospira) is a nontoxic blue-green microalgae known for its spiral shape; it thrives in warm, high-salt, alkaline lakes, and is now classified as cyanobacteria. It is recognized as a "superfood" due to its rich nutritional profile, which includes proteins, essential amino acids, and various bioactive compounds, and is commonly used in dietary supplements and for undernourished populations.

How has spirulina been used traditionally?

What are spirulina’s main benefits?

Spirulina has been associated with various benefits due to its antioxidant, anti-inflammatory, and cardioprotective properties and with improvements in cardiometabolic health indicators like lipid profiles, blood pressure, body weight, and fasting glucose in some human clinical trials. However, although preclinical studies show promising effects, human trials have yielded mixed results, particularly for inflammation.

Is spirulina a good supplement for someone following a plant-based diet?

Does spirulina improve exercise performance or recovery?

Does spirulina improve allergies?

Does spirulina affect the risk or progression of cancer?

Does spirulina affect the gut microbiome?

Does spirulina improve anemia?

Does spirulina improve nonalcoholic fatty liver disease?

What are spirulina’s main drawbacks?

Spirulina is generally safe but can cause side effects such as gastrointestinal upset, fatigue, and skin irritation, and rare severe reactions like rhabdomyolysis and anaphylaxis have been reported. Additionally, concerns exist regarding heavy metal contamination and potential drug interactions due to spirulina's effects on cytochrome P450 enzymes.

How does spirulina work?

Spirulina works using a complex mechanism that involves various bioactive compounds, particularly phycocyanin, which contribute to its antioxidant and anti-inflammatory effects. It may enhance cardiometabolic health by lowering blood pressure, influencing lipid metabolism, and promoting insulin secretion.

What are other names for Spirulina?
Note that Spirulina is also known as:
  • Arthrospira maxima
  • Arthrospira platensis
  • Arthrospira fusiformis
  • Arthrospira
Spirulina should not be confused with:
Dosage information

Spirulina is usually dosed in the range of 2 to 10 grams daily in whole powder or capsule form. Extracts are sometimes used, but they are less thoroughly studied and do not contain the full array of compounds found in dried spirulina.

Higher doses of spirulina, in the range of 4 to 10 grams daily, appear to be most effective for improving lipid profiles and possibly for reducing fatigue during endurance exercise.[1][2]

A lower dose of 2 grams daily may help reduce symptoms of allergic rhinitis.[3]

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Update History
2024-03-05 00:30:03

Full FAQ and database update

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We expanded the existing FAQs to include more information about how spirulina works, its drawbacks, its traditional uses, and its effects on exercise performance/recovery, allergies, and anemia. We also added the most up-to-date meta-analyses to the Examine database. There are no changes in the take-home message of any concepts on this page.

Written By

Katie Jantz

Reviewed By

Nick Milazzo

Research Breakdown

🚧 Under Renovation 🚧

The information in this section is slated for renovation — it will soon be transformed into a more usable (and readable!) form in the coming months. As such, the text in this section may be out of date and not up to Examine’s current standards for writing style.

References
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  2. ^Calella P, Cerullo G, Di Dio M, Liguori F, Di Onofrio V, Gallè F, Liguori GAntioxidant, anti-inflammatory and immunomodulatory effects of spirulina in exercise and sport: A systematic review.Front Nutr.(2022)
  3. ^Morteza Nourollahian, Bashir Rasoulian, Attaallah Gafari, Majid Anoushiravani, Farahzad Jabari, Mehdi BakhshaeeClinical comparison of the efficacy of spirulina platensis and cetirizine for treatment of allergic rhinitisActa Otorhinolaryngol Ital.(2020 Jun)
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  38. ^Hsueh-Kuan Lu, Chin-Cheng Hsieh, Jen-Jung Hsu, Yuh-Kuan Yang, Hong-Nong ChouPreventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stressEur J Appl Physiol.(2006 Sep)
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  49. ^Patil S, Al-Zarea BK, Maheshwari S, Sahu RComparative evaluation of natural antioxidants spirulina and aloe vera for the treatment of oral submucous fibrosis.J Oral Biol Craniofac Res.(2015)
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Examine Database References
  1. Interleukin 6 - Szulinska M, Gibas-Dorna M, Miller-Kasprzak E, Suliburska J, Miczke A, Walczak-Gałezewska M, Stelmach-Mardas M, Walkowiak J, Bogdanski PSpirulina maxima improves insulin sensitivity, lipid profile, and total antioxidant status in obese patients with well-treated hypertension: a randomized double-blind placebo-controlled studyEur Rev Med Pharmacol Sci.(2017 May)
  2. Interleukin 6 - Park HJ, Lee YJ, Ryu HK, Kim MH, Chung HW, Kim WYA randomized double-blind, placebo-controlled study to establish the effects of spirulina in elderly KoreansAnn Nutr Metab.(2008)
  3. Total cholesterol - Mazokopakis EE, Starakis IK, Papadomanolaki MG, Mavroeidi NG, Ganotakis ESThe hypolipidemic effects of Spirulina (Arthrospira platensis) supplementation in a Cretan population: a prospective studyJ Sci Food Agric.(2013 Jun 10)
  4. Total cholesterol - Patricia V Torres-Duran, Aldo Ferreira-Hermosillo, Marco A Juarez-OropezaAntihyperlipemic and antihypertensive effects of Spirulina maxima in an open sample of Mexican population: a preliminary reportLipids Health Dis.(2007 Nov 26)
  5. Total cholesterol - R Samuels, U V Mani, U M Iyer, U S NayakHypocholesterolemic effect of spirulina in patients with hyperlipidemic nephrotic syndromeJ Med Food.(Summer 2002)
  6. Interleukin 6 - Hee Jung Park, Hyun Sook LeeMonocyte chemoattractant protein-1 polymorphism interaction with spirulina immunomodulatory effects in healthy Korean elderly: A 16 week, double-blind randomized clinical trialNutr Res Pract.(2017 Aug)
  7. Treg Cells - Artur Juszkiewicz, Piotr Basta, Elżbieta Petriczko, Bogusław Machaliński, Jerzy Trzeciak, Karolina Łuczkowska, Anna Skarpańska-StejnbornAn attempt to induce an immunomodulatory effect in rowers with spirulina extractJ Int Soc Sports Nutr.(2018 Feb 20)
  8. Interleukin 4 - T K Mao, J Van de Water, M E GershwinEffects of a Spirulina-based dietary supplement on cytokine production from allergic rhinitis patientsJ Med Food.(Spring 2005)
  9. White Blood Cell Count - Selmi C, Leung PS, Fischer L, German B, Yang CY, Kenny TP, Cysewski GR, Gershwin METhe effects of Spirulina on anemia and immune function in senior citizensCell Mol Immunol.(2011 May)
  10. Natural Killer Cell Activity - Nielsen CH, Balachandran P, Christensen O, Pugh ND, Tamta H, Sufka KJ, Wu X, Walsted A, Schjørring-Thyssen M, Enevold C, Pasco DSEnhancement of natural killer cell activity in healthy subjects by Immulina®, a Spirulina extract enriched for Braun-type lipoproteinsPlanta Med.(2010 Nov)
  11. Interleukin 6 - Sara Mohiti, Meysam Zarezadeh, Fatemeh Naeini, Helda Tutunchi, Alireza Ostadrahimi, Zohreh Ghoreishi, Mehrangiz Ebrahimi MamaghaniSpirulina supplementation and oxidative stress and pro-inflammatory biomarkers: A systematic review and meta-analysis of controlled clinical trialsClin Exp Pharmacol Physiol.(2021 Aug)
  12. Total Antioxidant Capacity (TAC) - Radhey Shyam, Som N Singh, Praveen Vats, Vijay K Singh, Rajeev Bajaj, Shashi B Singh, Pratul K BanerjeeWheat grass supplementation decreases oxidative stress in healthy subjects: a comparative study with spirulinaJ Altern Complement Med.(2007 Oct)
  13. Total Antioxidant Capacity (TAC) - Hee-Jung Park, Hyun-Sook LeeThe influence of obesity on the effects of spirulina supplementation in the human metabolic response of Korean elderlyNutr Res Pract.(2016 Aug)
  14. Anti-Oxidant Enzyme Profile - Shariat A, Farhangi M, Zeinalian RSpirulina platensis supplementation, macrophage inhibitory cytokine-1 (MIC-1), oxidative stress markers and anthropometric features in obese individuals: A randomized controlled trialJ Herb Med.()
  15. Triglycerides - Patricia Victoria Torres-Durán, Aldo Ferreira-Hermosillo, Arnulfo Ramos-Jiménez, Rosa Patricia Hernández-Torres, Marco Antonio Juárez-OropezaEffect of Spirulina maxima on postprandial lipemia in young runners: a preliminary reportJ Med Food.(2012 Aug)
  16. Oxidative Stress Biomarkers - Kalafati M, Jamurtas AZ, Nikolaidis MG, Paschalis V, Theodorou AA, Sakellariou GK, Koutedakis Y, Kouretas DErgogenic and antioxidant effects of spirulina supplementation in humansMed Sci Sports Exerc.(2010 Jan)
  17. Glycemic Control - Marcel AK, Ekali LG, Eugene S, Arnold OE, Sandrine ED, von der Weid D, Gbaguidi E, Ngogang J, Mbanya JCThe effect of Spirulina platensis versus soybean on insulin resistance in HIV-infected patients: a randomized pilot studyNutrients.(2011 Jul)
  18. Allergy Symptoms - Morteza Nourollahian, Bashir Rasoulian, Attaallah Gafari, Majid Anoushiravani, Farahzad Jabari, Mehdi BakhshaeeClinical comparison of the efficacy of spirulina platensis and cetirizine for treatment of allergic rhinitisActa Otorhinolaryngol Ital.(2020 Jun)
  19. Allergy Symptoms - Cingi C, Conk-Dalay M, Cakli H, Bal CThe effects of spirulina on allergic rhinitisEur Arch Otorhinolaryngol.(2008 Oct)
  20. Arterial Stiffness - Miczke A, Szulińska M, Hansdorfer-Korzon R, Kręgielska-Narożna M, Suliburska J, Walkowiak J, Bogdański PEffects of spirulina consumption on body weight, blood pressure, and endothelial function in overweight hypertensive Caucasians: a double-blind, placebo-controlled, randomized trialEur Rev Med Pharmacol Sci.(2016)
  21. Blood Pressure - Juárez-Oropeza MA, Mascher D, Torres-Durán PV, Farias JM, Paredes-Carbajal MCEffects of dietary Spirulina on vascular reactivityJ Med Food.(2009 Feb)
  22. Blood Pressure - Jesús Martínez-Sámano, Adriana Torres-Montes de Oca, Oscar Ivan Luqueño-Bocardo, Patricia V Torres-Durán, Marco A Juárez-OropezaSpirulina maxima Decreases Endothelial Damage and Oxidative Stress Indicators in Patients with Systemic Arterial Hypertension: Results from Exploratory Controlled Clinical TrialMar Drugs.(2018 Dec 8)
  23. Blood Pressure - Machowiec P, Ręka G, Maksymowicz M, Piecewicz-Szczęsna H, Smoleń AEffect of Supplementation on Systolic and Diastolic Blood Pressure: Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients.(2021-Aug-31)
  24. Weight - Meysam Zarezadeh, Amir Hossein Faghfouri, Nima Radkhah, Elaheh Foroumandi, Masoud Khorshidi, Ahmadreza Rasouli, Mahtab Zarei, Niyaz Mohammadzadeh Honarvar, Nazanin Hazhir Karzar, Mehrangiz Ebrahimi MamaghaniSpirulina supplementation and anthropometric indices: A systematic review and meta-analysis of controlled clinical trialsPhytother Res.(2020 Sep 23)
  25. Total Antioxidant Capacity (TAC) - Fatemeh Naeini, Meysam Zarezadeh, Sara Mohiti, Helda Tutunchi, Mehrangiz Ebrahimi Mamaghani, Alireza OstadrahimiSpirulina supplementation as an adjuvant therapy in enhancement of antioxidant capacity: A systematic review and meta-analysis of controlled clinical trialsInt J Clin Pract.(2021 Jul 8)
  26. Low-density lipoprotein (LDL) - Fateme Golestani, Mehdi Mogharnasi, Mahboube Erfani-Far, Seyed Hossein Abtahi-EivariThe effects of spirulina under high-intensity interval training on levels of nesfatin-1, omentin-1, and lipid profiles in overweight and obese females: A randomized, controlled, single-blind trialJ Res Med Sci.(2021 Jan 28)
  27. Body Fat - Moradi S, Ziaei R, Foshati S, Mohammadi H, Nachvak SM, Rouhani MHEffects of Spirulina supplementation on obesity: A systematic review and meta-analysis of randomized clinical trials.Complement Ther Med.(2019-Dec)
  28. Oxygen Cost of Exercise - Tom Gurney, Owen SpendiffSpirulina supplementation improves oxygen uptake in arm cycling exerciseEur J Appl Physiol.(2020 Dec)
  29. Muscular Endurance - Hsueh-Kuan Lu, Chin-Cheng Hsieh, Jen-Jung Hsu, Yuh-Kuan Yang, Hong-Nong ChouPreventive effects of Spirulina platensis on skeletal muscle damage under exercise-induced oxidative stressEur J Appl Physiol.(2006 Sep)
  30. Muscle Soreness - Aggelos Pappas, Athanasios Tsiokanos, Ioannis G Fatouros, Athanasios Poulios, Dimitris Kouretas, Nikos Goutzourelas, Giannis Giakas, Athanasios Z JamurtasThe Effects of Spirulina Supplementation on Redox Status and Performance Following a Muscle Damaging ProtocolInt J Mol Sci.(2021 Mar 30)
  31. Heart Rate - Marco Antonio Hernández-Lepe, José Alberto López-Díaz, Marco Antonio Juárez-Oropeza, Rosa Patricia Hernández-Torres, Abraham Wall-Medrano, Arnulfo Ramos-JiménezEffect of Arthrospira (Spirulina) maxima Supplementation and a Systematic Physical Exercise Program on the Body Composition and Cardiorespiratory Fitness of Overweight or Obese Subjects: A Double-Blind, Randomized, and Crossover Controlled TrialMar Drugs.(2018 Oct 1)
  32. Aerobic Exercise Metrics - Morgan Johnson, Lauren Hassinger, Joshua Davis, Steven T Devor, Robert A DiSilvestroA randomized, double blind, placebo controlled study of spirulina supplementation on indices of mental and physical fatigue in menInt J Food Sci Nutr.(2016)
  33. Low-density lipoprotein (LDL) - Ferreira-Hermosillo A, Torres-Duran PV, Juarez-Oropeza MAHepatoprotective effects of Spirulina maxima in patients with non-alcoholic fatty liver disease: a case seriesJ Med Case Rep.(2010 Apr 7)
  34. Low-density lipoprotein (LDL) - Elias E Mazokopakis, Maria G Papadomanolaki, Andreas A Fousteris, Dimitrios A Kotsiris, Ioannis M Lampadakis, Emmanuel S GanotakisThe hepatoprotective and hypolipidemic effects of Spirulina ( Arthrospira platensis) supplementation in a Cretan population with non-alcoholic fatty liver disease: a prospective pilot studyAnn Gastroenterol.(2014)
  35. Low-density lipoprotein (LDL) - Rahnama I, Arabi SM, Chambari M, Bahrami LS, Hadi V, Mirghazanfari SM, Rizzo M, Hadi S, Sahebkar AThe effect of Spirulina supplementation on lipid profile: GRADE-assessed systematic review and dose-response meta-analysis of data from randomized controlled trials.Pharmacol Res.(2023-Jul)
  36. HbA1c - Lee EH, Park JE, Choi YJ, Huh KB, Kim WYA randomized study to establish the effects of spirulina in type 2 diabetes mellitus patientsNutr Res Pract.(2008 Winter)
  37. HbA1c - Parikh P, Mani U, Iyer URole of Spirulina in the Control of Glycemia and Lipidemia in Type 2 Diabetes MellitusJ Med Food.(2001 Winter)
  38. HbA1c - Hatami E, Ghalishourani SS, Najafgholizadeh A, Pourmasoumi M, Hadi A, Clark CCT, Assaroudi M, Salehi-Sahlabadi A, Joukar F, Mansour-Ghanaei FThe effect of spirulina on type 2 diabetes: a systematic review and meta-analysis.J Diabetes Metab Disord.(2021-Jun)
  39. IGF-1 - Reza Bagheri, Raoof Negaresh, Mohamad S Motevalli, Alexei Wong, Damoon Ashtary-Larky, Mehdi Kargarfard, Amir RashidlamirSpirulina supplementation during gradual weight loss in competitive wrestlersBr J Nutr.(2021 Mar 15)
  40. Appetite - Reyhaneh Yousefi, Azadeh Mottaghi, Atoosa SaidpourSpirulina platensis effectively ameliorates anthropometric measurements and obesity-related metabolic disorders in obese or overweight healthy individuals: A randomized controlled trialComplement Ther Med.(2018 Oct)
  41. Depression Symptoms - Sajjad Moradi, Mehdi Zobeiri, Awat Feizi, Cain C T Clark, Mohammad Hassan EntezariThe effects of spirulina (Arthrospira platensis) supplementation on anthropometric indices, blood pressure, sleep quality, mental health, fatigue status and quality of life in patients with ulcerative colitis: A randomised, double-blinded, placebo-controlled trialInt J Clin Pract.(2021 Jun 9)
  42. Hemoglobin - Ge Y, Kang Y, Dong L, Liu L, An GThe efficacy of dietary Spirulina as an adjunct to chemotherapy to improve immune function and reduce myelosuppression in patients with malignant tumorsTransl Cancer Res.()
  43. Low-density lipoprotein (LDL) - Zahra Hamedifard, Alireza Milajerdi, Željko Reiner, Mohsen Taghizadeh, Fariba Kolahdooz, Zatollah AsemiThe effects of spirulina on glycemic control and serum lipoproteins in patients with metabolic syndrome and related disorders: A systematic review and meta-analysis of randomized controlled trialsPhytother Res.(2019 Oct)
  44. Low-density lipoprotein (LDL) - Marco Antonio Hernández-Lepe, Abraham Wall-Medrano, José Alberto López-Díaz, Marco Antonio Juárez-Oropeza, Rosa Patricia Hernández-Torres, Arnulfo Ramos-JiménezHypolipidemic Effect of Arthrospira ( Spirulina) maxima Supplementation and a Systematic Physical Exercise Program in Overweight and Obese Men: A Double-Blind, Randomized, and Crossover Controlled TrialMar Drugs.(2019 May 7)
  45. Low-density lipoprotein (LDL) - Reihaneh Zeinalian, Mahdieh Abbasalizad Farhangi, Atefeh Shariat, Maryam Saghafi-AslThe effects of Spirulina Platensis on anthropometric indices, appetite, lipid profile and serum vascular endothelial growth factor (VEGF) in obese individuals: a randomized double blinded placebo controlled trialBMC Complement Altern Med.(2017 Apr 21)
  46. Low-density lipoprotein (LDL) - José J van den Driessche, Jogchum Plat, Maurice C J M Konings, Ronald P MensinkEffects of spirulina and wakame consumption on intestinal cholesterol absorption and serum lipid concentrations in non-hypercholesterolemic adult men and womenEur J Nutr.(2020 Aug)
  47. Power Output - Mehdi Chaouachi, Sandrine Gautier, Yoann Carnot, Nicolas Bideau, Pierrick Guillemot, Yann Moison, Tom Collin, Sophie Vincent, Carole GroussardSpirulina platensis Provides a Small Advantage in Vertical Jump and Sprint Performance But Does Not Improve Elite Rugby Players' Body CompositionJ Diet Suppl.(2020 Oct 29)
  48. Bilirubin - Gitte S Jensen, Cassandra Drapeau, Miki Lenninger, Kathleen F BensonClinical Safety of a High Dose of Phycocyanin-Enriched Aqueous Extract from Arthrospira (Spirulina) platensis: Results from a Randomized, Double-Blind, Placebo-Controlled Study with a Focus on Anticoagulant Activity and Platelet ActivationJ Med Food.(2016 Jul)
  49. Sperm Quality - Roya Modarresi, Alireza Aminsharifi, Farzaneh ForoughiniaImpact of Spirulina Supplementation on Semen Parameters in Patients with Idiopathic Male Infertility: A Pilot Randomized TrialUrol J.(2019 Feb 21)
  50. Oral Cancer Symptoms - Mathew B, Sankaranarayanan R, Nair PP, Varghese C, Somanathan T, Amma BP, Amma NS, Nair MKEvaluation of chemoprevention of oral cancer with Spirulina fusiformisNutr Cancer.(1995)
  51. HVC Viral Load - Yakoot M, Salem ASpirulina platensis versus silymarin in the treatment of chronic hepatitis C virus infection. A pilot randomized, comparative clinical trialBMC Gastroenterol.(2012 Apr 12)
  52. Fatigue Symptoms - Baicus C, Baicus ASpirulina did not ameliorate idiopathic chronic fatigue in four N-of-1 randomized controlled trialsPhytother Res.(2007 Jun)
  53. Arsenic Poisoning Signs and Symptoms - Misbahuddin M, Islam AZ, Khandker S, Ifthaker-Al-Mahmud, Islam N, AnjumanaraEfficacy of spirulina extract plus zinc in patients of chronic arsenic poisoning: a randomized placebo-controlled studyClin Toxicol (Phila).(2006)
  54. Lung Function - Labhe R, Mani U, Mishra M, Bhattacharya JThe Effect of Spirulina in the Treatment of Bronchial AsthmaJ Diet Suppl.()