Key points
- Spirulina is a cyanobacterium that has been widely used as a dietary supplement for thousands of years. It has a lot of health benefits and some studies have shown it can help with conditions like diabetes, fatigue, high cholesterol, anaemia, obesity, non-alcoholic fatty liver disease, heart and kidney disease.
- Spirulina has antioxidant and anti-inflammatory properties and contains loads of vital minerals and vitamins. Its nutrient profile also includes fatty acids such as gamma-linoleic acid (GLA) and omega-6 fatty acids.
- There’s no general recommended dose of spirulina, but most manufacturers recommend taking 3-3.5 grams of this supplement per day on the labels. You can increase or change the dosage with no side effects. You can also take spirulina whenever and however you like. For instance, you can consume the entire dose at once or split it into three servings.
What Is Spirulina?
Spirulina is generally known as blue algae, but it’s actually cyanobacteria that belong to the phytoplankton family. It’s a superfood known for its incredible health benefits, and signs of spirulina consumption have been traced all the way back to ancient civilizations such as the Aztecs.
Spirulina can be found in fresh water and nutrient-rich aquatic environments as well, which explains spirulina’s earthy, fishy taste. Spirulina is considered to be the most nutrient-dense product known to humans, and it’s widely used as a dietary supplement for its antioxidative, anti-inflammatory, and anti-cancer properties. Spirulina is also rich in phytochemicals, probiotics, and nutraceuticals. It’s also one of the most well-studied foods, with thousands of articles published about spirulina since the middle of the 20th century.
Many people consume spirulina as an alternative protein source, as protein makes up about 60% of spirulina’s dry weight. This low-calorie product is a perfect protein source for those who follow a plant-based or low-calorie diet. Spirulina is also rich in B group vitamins and minerals such as potassium, iron, copper, magnesium, and manganese.
Spirulina contains essential fatty acids such as gamma-linoleic acid (GLA) and omega-6 fatty acids, which are important for skin, bone, and hair health.
Spirulina Daily Dosage
Spirulina is an over-the-counter supplement commonly sold in the form of powder or tablets. As for now, specialists don’t put any limit on how much spirulina is safe to consume daily. The dosages used in scientific studies range from 1 to 8.4 grams of spirulina per day. For instance, one tablespoon contains 7 grams of spirulina, so most people will consume less than one teaspoon of the supplement per day.
Keep in mind that you can usually safely increase the amount of spirulina to meet your dietary needs since it’s a natural product. If you want to see the real effects of spirulina, a small dose likely won’t be enough.
Foods Containing Spirulina
Today, the market demand for spirulina is incredibly high, so some manufacturers try to incorporate this superfood in as many products as possible to let their customers enjoy tasty foods and beverages while receiving additional health benefits. One of the products that offer all the health benefits of spirulina without its unpleasant taste is FUL®.
FUL® sparkling spirulina drinks are ready-made healthy flavoured soft drinks that contain spirulina extract. And the best part is that you can take them with you wherever you go without needing to spend time preparing food and beverages enriched with spirulina. Our fizzy drinks are filled with nutrients and antioxidants and flavoured to hide spirulina’s taste, which many people find off-putting. There are different flavours you can try, so everyone can find an option they love. FUL® is a great option for enjoying a fizzy drink and getting your daily spirulina dose.
When and How To Take Spirulina
Many people wonder whether it’s better to consume spirulina all at once or take it three times a day, but in fact, it doesn’t matter. You’ll still see the supplement’s benefits whether you take the entire daily dose at once or spread it out throughout the day. Many nutrients found in spirulina are not water-soluble, thus they won’t be eliminated with urine, so you can confidently take all spirulina at once if it works better for you. You can also increase the dosage if you feel like it, for example, if you’re under a lot of stress or working out a lot.
Another point to mention is that spirulina naturally helps to eliminate toxins from the body, so a small percentage of people may experience mild changes in digestion for the first few days of taking spirulina, especially if they’ve never tried the supplement before. These changes are not dangerous and will soon go away, and you’ll be able to enjoy all the benefits of spirulina normally.
Benefits of Spirulina
Given its impressive nutrient profile, no wonder spirulina has been studied for its ability to prevent, ease, and cure many health conditions included such illnesses as diabetes, hay fever, fatigue, hepatitis C, HIV/AIDS, high cholesterol, anaemia, obesity, non-alcoholic fatty liver disease, gum infections and white patches in the mouth that appear as a result of smoking, heart and kidney disease. Spirulina has also been proven to increase athletic performance as well as help with anxiety, mental alertness and memory.
FAQ
How much spirulina can you take a day?
There’s no recommended daily dose for spirulina, but the general recommendation is to take about 3 - 5 grams of this algae per day. You can buy spirulina in powder or tablet form. If you want to save time preparing meals with spirulina and avoid having to deal with its unpleasant taste, try FUL® sparkling spirulina drinks. These are delicious and healthy flavoured fizzy beverages packed with spirulina extract.
How much spirulina is too much?
You can’t overdose on FUL® spirulina, but if you haven’t consumed spirulina before, it’s better to start with smaller doses.
What happens when you take spirulina every day?
Taking spirulina every day will boost your vitamin and mineral intake and bring you a lot of additional health benefits. For instance, spirulina can be effective at lowering cholesterol, especially “bad” LDL cholesterol and triglycerides, preventing anaemia, non-alcoholic fatty liver disease, obesity, heart and kidney disease.
Is spirulina safe for the liver?
Yes, spirulina is not only safe for the liver, but it’s also very beneficial. Several studies have proven that spirulina consumption can help protect your liver from damage, cirrhosis, and even liver failure.
