Spirulina
Also known as: Arthrospira platensis, Arthrospira maxima, blue-green algae, spirulina powder
Spirulina is a dried cyanobacterium (Arthrospira platensis or A. maxima) grown in alkaline ponds and sold as a deep green-blue powder or pressed tablet. It is about 60% protein by dry weight and contains phycocyanin, beta-carotene, and iron. It is one of the most widely used greens ingredients and appears in superfood powders, tablets, and capsules. Meta-analyses of controlled trials have examined its effects on blood lipids, blood pressure, and anthropometric measures at gram-level daily intakes.
Research summary
Phycocyanin and other constituents are studied for antioxidant and lipid-modulating effects.
Dosage
Daily amounts, of compound.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| 1 g | 1–5 g | — | — |
1 to 5 g daily, typically as powder or several 500 mg tablets. Trials pooled in meta-analyses used a range of doses, with 1 to 8 g common. Source from suppliers who test for microcystins and heavy metals.
Source material: whole dried biomass
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Strong marine flavor and intense color; stains equipment and dominates blends.
Formulation notes
Contains phenylalanine; note for PKU. Test for microcystin contamination and heavy metals.
Sources
- A systematic review and meta-analysis of the impact of Spirulina supplementation on plasma lipid concentrations. (Serban MC 2016)PubMed
- Effect of Spirulina Supplementation on Systolic and Diastolic Blood Pressure: Systematic Review and Meta-Analysis of Randomized Controlled Trials. (Machowiec P 2021)PubMed
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