What are the real benefits of Spirulina?

The main benefit of spirulina is its action on oxidative stress. The latter is an imbalance between pro-oxidant and antioxidant molecules, and often in favor of the former. It induces premature aging of all the body's cells. This phenomenon is therefore at the origin of the development of numerous pathologies linked to aging, but also cardiovascular diseases, Alzheimer's type brain diseases, as well as cancers. This phenomenon can increase the risk of injuries and inflammation in athletes. Spirulina can play a quite beneficial role in this pathological condition since it is composed of numerous antioxidant molecules working in harmony: phycocyanin, copper, manganese and vitamins A, B2, C and E. spirulina therefore makes it possible to provide certain nutrients necessary for antioxidant enzymes in order to ensure a balancing of the balance between pro-oxidant and antioxidant molecules., And this, despite low consumption (5 g).

Advice from the dietician-nutritionist:

• Start at 1g per day then gradually increase over a week to 5g per day.
• Add other spices and aromatics to dishes to promote antioxidant intake (turmeric, curry, garlic, mustard powder, oregano).
• Consume colored fruits and vegetables at lunch and dinner because they are rich in antioxidants.

Spirulina has interesting levels of nutrients naturally present in large quantities and in better quality in foods of animal origin, and particularly iron and proteins. Indeed, the iron from spirulina is very well assimilated by the body, which is generally not the case for foods of plant origin (between 1 and 10%). In addition, spirulina is composed of proteins of very good biological value, that is to say it contains the all amino acids (structural units of a protein) essential for protein synthesis. Generally speaking, proteins of plant origin are less well assimilated than animal proteins, with compositions deficient in certain amino acids. This leads vegetarian and vegan populations to place emphasis on the complementarity between plant proteins, so as not to lack essential amino acids. There spirulina therefore provides a very interesting support for iron and protein intake in vegetarian and vegan diets..

Advice from the dietician-nutritionist: 

• Start at 1g per day then gradually increase over a week to 5g per day.
• Integrate spirulina into the following preparations to optimize its intake: salad, soup, fruit juice, smoothies, drink, water, dairy products (yogurt, cottage cheese, etc.), dish.
• Supplement with vitamin B12 because it is very little present in active form in foods of plant origin.

There spirulina helps reduce fatigue linked to a deficit in iron intake or absorption. Indeed, iron plays a vital role in transporting oxygen to cells. Transport limited by Intakes low in iron can therefore limit the transport of oxygen, promoting fatigue and shortness of breath at rest. This nutrient is very poorly assimilated by the body. In general, 25 to 40% of the iron found in foods of animal origin is absorbed, compared to 1 to 10% for iron of plant origin. However, despite being of plant origin, the iron in spirulina seems to be very well assimilated by the body, especially since the latter contains an interesting quantity (1.4 g of iron for 5 g of spirulina = 10% of daily iron intake). Indeed, in addition to iron, it is composed of nutrients to optimize its absorption (vitamin C, copper, zinc, etc.).

Thus, the spirulina helps support daily iron intake with a view to reducing daily fatigue, and particularly during pregnancy and breastfeeding. These future and young mothers have very high iron needs, a deficiency in this micronutrient is therefore one of the causes of fatigue in them.

Advice from the dietician-nutritionist:

• Start at 1 g of spirulina per day then gradually increase over a week to 5 g per day.
• Consume spirulina preferably with foods rich in vitamin C to optimize iron absorption: fruits, smoothies, fruit juices.
• Combine spirulina with acerola powder in preparations (salads, soups, smoothies, dairy products, etc.) because the latter is rich in vitamin C.

Spirulina does not only have therapeutic benefits. Indeed, it also brings benefits for take care of his hair since it nourishes them thanks to its protein, iron and copper contributions. It also contains nutrients optimizing their growth (proteins, iron, zinc, vitamin B5), especially since proteins promote the production of keratin. In addition, it allowsprevent premature graying of hair thanks to its antioxidant actions.

How to use it ?

• Orally : 1 g of spirulina per day, then gradually increase up to 5 g per day. It is recommended to consume it with fruit juices or smoothies to limit its unpleasant taste, and to facilitate the absorption of certain nutrients such as iron.
• Externally : spirulina can be used in the form of shampoo or mask. To do this, it is possible to add 5 g of spirulina to usual shampoos and masks, or to make homemade spirulina-based shampoo and mask recipes.

Spirulina also has benefits for skin. In fact, she constitutes an interesting anti-aging ally thanks to its effective antioxidant components (phycocyanin, vitamins A, B2, C and E), but also helps preserve skin elasticity thanks to the amino acids it contains. The latter help to promote the synthesis of collagen, which is involved in the healing of microcracks in the skin, but also to regenerate and preserve the elasticity of the cells of the epidermis.

How to use it ?

• Orally : 1 g of spirulina per day, then gradually increase up to 5 g per day. It is recommended to consume it with fruit juices or smoothies to limit its unpleasant taste, and to facilitate the absorption of certain nutrients such as iron.
• Externally : Spirulina can be used in the form of a homemade anti-acne or anti-aging mask, for example. To do this, simply add 5 g of spirulina to a usual mask, or make homemade spirulina-based mask recipes.

There spirulina can be added in as a protein and antioxidant source in an ultra-endurance exercise drink. These very intense activities require a lot of energy from the body. In this context, during efforts lasting more than 1h-1h30 (depending on intensity), it is possible to use easily assimilated proteins to promote energy production, such as BCAAs (Brained Chained Amino Acids). These BCAAs are composed of valine and isoleucine, but especially leucine which is considered the “favorite food” of muscle cells during long efforts. Concerning spirulina, it has the advantage of being composed of all the essential amino acids, and therefore partly contains these famous BCAAs. This is why it can be used as a protein source in a homemade energy drink.

Advice from the dietician-nutritionist:

• Test the tolerance of spirulina in the homemade energy drink by starting with 1 g of spirulina in the first session. Gradually increase up to 5 g if spirulina is tolerated.
• Combine spirulina with a carbohydrate food with a very high GI (glycemic index) such as honey or syrup to provide the nutrients necessary for the body during exercise.
• Don't forget the pinch of salt in the drink.

There spirulina would act as a galactogenic food such as Fennel seeds in infusion. It is also recommended to consume spirulina with these seeds in order to optimize milk production. Additionally, studies have shown that spirulina overall optimizes milk quality. As a result, it provides necessary nutrients to the mother and young child during breastfeeding (iron, copper, proteins, vitamins B1 and B2).

Advice from the dietician-nutritionist:

• Start at 1g per day then gradually increase over a week to 5g per day.
• Consume Fennel seeds as an infusion at the same time to optimize the effects on milk production.
• Integrate spirulina into the following preparations to optimize its intake: salad, soup, fruit juice, smoothies, drink, water, dairy products (yogurt, cottage cheese, etc.), dish.

There spirulina could play a role in protecting and supporting the liver to limit the toxicity of certain chemotherapies. Indeed, a study has shown that spirulina, consumed as pre-treatment of a cancer, had given very promising results. Indeed, it seems that his antioxidant and anti-inflammatory properties would have made it possible to prevent or reduce liver toxicity induced by a commonly used anticancer drug.

However, information is lacking on the dosage of spirulina during chemotherapy. Furthermore, given the consequences that drug interactions can have, it is recommended to inform your oncologist to find out if it is possible to consume spirulina during or between chemotherapy sessions.

Advice from the dietician-nutritionist:

• Do not start a spirulina treatment without having discussed it with a doctor or oncologist.
• If in agreement, listen to the recommendations prescribed by the doctor or oncologist.
• For prevention: start at 1 g per day then gradually increase over a week to 5 g per day.
• Integrate spirulina into the following preparations to optimize its intake: salad, soup, fruit juice, smoothies, drink, water, dairy products (yogurt, cottage cheese, etc.), dish.

Spirulina is a food supplement very popular with athletes because of the virtues most often attributed to it by online sales sites, that is to say improving physical performance and recovery. However, all stereotypes about spirulina are biased because the quantities consumed do not offer a concrete impact in the field of sport, and particularly on muscle mass gain. Indeed, with consumption recommendations based on 5 g of spirulina per day, the spirulina provides only 3 g of protein, which is insufficient to directly promote muscle mass gain on its own..

A recent systematic literature review showed that to date, no favorable effect has been demonstrated in the context of bodybuilding, or in any sport. Indeed, the methodological quality of existing studies on the benefits of spirulina for muscle mass gain is generally very low. Its consumption therefore remains interesting for the moment from a therapeutic perspective, in particular by supporting iron and copper intake, but it does not constitute a miracle food in bodybuilding.

Spirulina is the subject of numerous conflicts of interest regarding its nutritional values. Indeed, it is regularly read that spirulina “contains 4 times more protein than meat” or that it “contains 7 times more vitamin A than carrots”. These confusions come from its values ​​estimated by Ciqual, which is the reference table of nutritional values ​​​​of ANSES (National Agency for Health Safety in Food, Environment and Work). This painting transcribes the nutritional value of each food for a quantity of 100 g of the latter. In this context, spirulina is indeed the most complete diet at the moment.

However, the recommendations recommend not consuming more than 5-6 g of spirulina, even 10 g per day over a period of 1 week. In this way, the amount of nutrients it contains decreases sharply, making it a food like any other and one that supports a balanced diet. Thus, the nutrients with really interesting contents in spirulina are the copper (31% of recommended daily intake = RDA), there vitamin B1 (11% of RDA), there vitamin B2 (13% of RDA) and the iron (10% of RDA). Unfortunately, most online advertising sites sell the merits of spirulina based on the estimated values ​​for 100 g of spirulina, without taking into account the small quantities consumed, which is confusing for consumers.

It is often read that spirulina is rich in vitamin B12, an essential vitamin of animal origin that the body is not capable of producing itself, and which must be supplied through food. It is true that spirulina contains vitamin B12. Nevertheless, the forms of vitamin B12 present in spirulina do not all seem active, or at least are not all assimilable (usable) by the body. In this way, ANSES has positioned itself against spirulina as a source of vitamin B12. This is why Ciqual, which is the table of nutritional composition of foods established by ANSES, displays zero intakes of vitamin B12 for spirulina. However, spirulina does not provide daily vitamin B12 requirements. Supplementation is therefore necessary.

There spirulina is not a miracle food for losing weight. Furthermore, no food consumed alone allows the body to lose weight. However, spirulina can be part of a balanced and calorie-controlled daily diet in order to optimize qualitative weight loss. In fact, she has very few calories and is composed of proteins of good biological value (diversified amino acid composition). In this way, spirulina helps support protein intake to limit the loss of muscle mass during weight loss, but also to ensure a satiating role allowing food intake to be limited. Thus, it has indirect roles in losing weight, but does not induce any direct action on weight loss.

• Spirulina is very rich in nutrients, which can make it difficult to digest if consumed in excess. It is therefore preferable to gradually increase the daily doses to avoid a sudden disruption of the balance of the intestinal microbiota, and to avoid inducing digestive disorders such as intestinal gas.

• The consumption of spirulina is not recommended for individuals suffering fromhemochromatosis (excess iron in the blood),renal failure, of phenylketonuria (impossibility of metabolizing phenylalanine), drop, or to those who present a allergic terrain.

• It is recommended to pay attention to the origin of spirulina that you wish to buy, because the latter is often contaminated with heavy metals when production is poorly carried out. It is therefore preferable to opt for a spirulina with a guaranteed absence of heavy metals.