Spirulina is a
freshwater and saltwater, blue-green algae with powerful health
benefits. Often confused with chlorella, the fundamental difference
between the two is that spirulina is thousands of years older and does
not possess the hard cell wall that makes chlorella closer to a plant
than algae
Spirulina is a
sustainable food source with potential to end world hunger. Unlike most
plants, it is able to withstand extreme temperature variations and
neglect and still thrive
It has been
found in studies to successfully treat a wide range of ailments,
including arsenic poisoning, Candida overgrowth and allergic rhinitis,
and may lower your risk of stroke and cancer
The recommended
daily dose is typically 3 to 5 grams, taken two or three times a day.
Start with a small dose and work your way up to see how your body
responds to spirulina
This article lists potential adverse reactions to spirulina, and what you can do to alleviate them
Imagine a plant that can provide most of
the protein you need for health, help prevent the sniffling and
sneezing of allergies, reinforce your immune system, combat
inflammation, help you control high blood pressure and protect against
stroke and cancer. Does such a "superfood" exist?
Yes. It's called spirulina. As noted in a 1993 scientific review of spirulina's benefits in the Journal of Applied Phycology:1
"Many preclinical studies and a few clinical studies suggest
several therapeutic effects ranging from reduction of cholesterol and
cancer to enhancing the immune system, increasing intestinal
lactobacilli, reducing nephrotoxicity by heavy metals and drugs and
radiation protection."
Unlike plants you may grow in your garden, this "miracle" plant is a
form of blue-green algae that grows in warm, freshwater and saltwater.
It's a simple, one-celled organism that got its name from the Latin word
for helix, meaning spiral, because of its spring-like physical
characteristic. Its scientific name is Arthrospira platensis, and it
belongs to the cyanobacteria family.
Although spirulina is often described as blue-green algae, it is
technically a type of cyanobacteria. Cyanobacteria are classified as
bacteria because their genetic material is not organized in a
membrane-bound nucleus. Unlike other bacteria, they have chlorophyll and
use the sun as an energy source, in the way plants and algae do.
One of the special traits of spirulina is its rich protein content.
It's 50 to 70 percent protein by weight (which is even better than red
meat, which is about 27 percent protein). You would need to consume only
2 tablespoons of spirulina as a protein substitute for a meal. Fifteen
to 20 percent of its weight is carbohydrates.
It also contains 18 different amino acids, including all of the
essential amino acids and 10 of the 12 nonessential ones, as well as
sulfolipids, which may be protective against HIV infection of T-helper
cells.8 Spirulina also contains:
• Vitamins and minerals, including B vitamins and vitamin K, calcium, iron, magnesium, selenium, manganese, potassium and zinc • Iodine • Gamma-linolenic acid (GLA), an important fatty acid for heart and joints • Antioxidant chlorophyll and carotenoids • Metallothionein compounds (proteins
combined with metals that bind heavy radioactive isotopes) and the
phytopigment phycocyanin — a pigment protein complex from that
light-harvesting phycobiliprotein family; an accessory pigment to
chlorophyll, and a close chemical relative to bilirubin (see next
section).
Aside from imparting spirulina's distinctive bluish color,
phycocyanin is also a nitrogen storage molecule. The nitrogen atoms bind
with heavy metals, such as radioactive caesium-137, strontium-90 and
potassium-40, hence aiding in the elimination of these radioactive
metals from your body
The Spirulina-Bilirubin Connection
James DiNicolantonio, coauthor of my upcoming book, "Superfuel," recently published a groundbreaking paper, "Antioxidant Bilirubin Works in Multiple Ways to Reduce Risk for Obesity and Its Health Complications."
He notes that in mammalian cells, phycocyanobilin is converted into
phycocyanorubin, a compound nearly identical to bilirubin, a breakdown
product of red blood cells (heme) and the chemical responsible for the
yellow color of bruises, urine and jaundice.
When a newborn baby gets jaundice, he is placed under "bili lights"
in the hospital nursery to prevent brain damage (kernicterus), should
his bilirubin levels become too high. The lights break down the
bilirubin so it can be excreted.
However, at appropriate levels, bilirubin has a strong free radial
scavenging effect. Until recently, scientists were unaware that
bilirubin may actually have anti-inflammatory, antioxidant and
atheroprotective properties, and there is a growing body of scientific
and clinical evidence to support this.
From an evolutionary/biological perspective, it makes sense that
nature would have created a way for your body to break down heme,9
which can be toxic if it accumulates. The way bilirubin is thought to
provide these health benefits is through its ability to inhibit NADPH
oxidase, a metabolic enzyme activated in a large number of pathological
conditions that generates a great deal of oxidative stress.
In fact, NADPH overactivity appears to play a significant role in a
wide range of health conditions, including but not limited to vascular
diseases and vascular complications of other diseases (diabetes, kidney failure, blindness and heart disease, for example), insulin resistance, neurodegenerative disorders such as Alzheimer's and Parkinson's, cancer, glaucoma, pulmonary fibrosis and erectile dysfunction.
NADPH appears to be a chemical that can be helpful or harmful
depending on how much of it is circulating at the time, so it needs to
be carefully regulated by your body. For example, NADPH oxidase plays a
key role in helping your immune system fight bacteria, and helps your
T-cells to function properly.
It follows then, that preventing many chronic diseases would require
finding a means of inhibiting or modulating NADPH oxidase. Bilirubin is
believed to assist with this modulating effect.
People with Gilbert Syndrome comprise 5 to 10 percent of the
population and illustrate this phenomenon quite nicely, as they are
genetically predisposed to chronically elevated levels of unconjugated
bilirubin. These individuals, having two to three times as much
bilirubin as the rest of us, enjoy a greatly reduced risk for coronary artery disease, hypertension, carotid atherosclerosis and overall mortality, and this protection is thought to be related to their high bilirubin levels.
Since phycocyanobilin is a very close relative of bilirubin — and
spirulina is a great source of phycocyanobilin — spirulina has enormous
clinical potential due to its NADPH oxidase inhibiting effect. This is
why phycocyanobilin has been the focus of a large amount of research.
Phycobilin extracts have been shown to inhibit NADPH oxidase activity
in human aortic endothelium, aortic smooth muscle and renal cell
cultures. And bilirubin protects against diabetic nephropathy via
downregulation of NADPH oxidase in rats.
Bilirubin Lowers Risk for Obesity and Related Health Problems, Including Type 2 Diabetes
Recent research published by DiNicolantonio10 has also found that bilirubin reduces the risk for obesity
and related health problems through a number of mechanisms, but
primarily by inhibiting NADPH oxidase complexes, and that downregulating
NADPH oxidase activity — which can be done with spirulina, thanks to
its bilirubin-mimicking phycocyanobilin — could potentially have
"profound implications for preservation of metabolic and vascular
health." As further explained by the authors:
"Expression of inducible form of heme oxygenase, HO-1, can be
boosted by oxidative stress — often derived from NADPH oxidase activity;
the resultant production of bilirubin feeds back to quell this
oxidative stress …
[Phycocyanobilin, which is covalently attached to phycocyanin] is
readily converted by biliverdin reductase to the bilirubin analogue
phycocyanorubin, which appears to share bilirubin's ability to inhibit
NADPH oxidase complexes. Arguably, this may largely explain the
versatile antioxidant and anti-inflammatory properties of oral spirulina
… in rodent studies …
A recent cross-sectional epidemiological study evaluating
subjects with [Gilbert Syndrome] has discovered that [Gilbert Syndrome]
is associated with a reduced tendency to gain body fat in later life … A
reasonable deduction is that chronically elevated free unconjugated
bilirubin — and perhaps an upregulation in intracellular bilirubin
generation — somehow opposes age-related gain in body fat.
Of related interest is a study showing that intraperitoneal
administration of bilirubin — administered daily for 14 days — inhibits
weight gain in rats fed a diet high in fats and sugar. Bilirubin
injections were also found to prevent deterioration of glucose tolerance
…
A credible case can be made that the favorable impact of elevated
bilirubin on risk for undesirable weight gain reflects preservation of
hypothalamic leptin sensitivity …
Activation of NADPH oxidase is a key mediator of proinflammatory
microglial activation; hence, elevated bilirubin might be expected to
support effective leptin function in the arcuate nucleus, thereby aiding
appetite control.
Oxidative stress in adipocytes, stemming largely from NADPH
oxidase activity, appears to play a key role in the induction of insulin
resistance and the skewing of adipokine and cytokine production in
hypertrophied adipocytes.
Hence, bilirubin and heme oxygenase activity could be expected to
aid maintenance of adipocyte insulin sensitivity. Indeed, plasma levels
of unconjugated bilirubin have been found to correlate inversely with
risk for metabolic syndrome and diabetes in prospective epidemiological
studies, as confirmed in a recent meta-analysis.
In both cross-sectional and prospective studies, higher plasma
bilirubin levels are associated with better insulin sensitivity and
decreased risk for metabolic syndrome and Type 2 diabetes — independent
of BMI … A direct protective effect of bilirubin on adipocyte function
may be largely responsible for this phenomenon."
In addition to inhibiting systemic inflammation, which is a hallmark of insulin resistance,11
spirulina also benefits diabetics by improving your lipid profile
(reducing serum triglycerides and increasing high-density lipoprotein or
HDL cholesterol), and improving vasodilation in those who are obese as a
result of high-sugar diets.
Other Unique Properties of Spirulina
In addition to this rich nutritional blend, spirulina has the following special properties:
The proteins in spirulina are of a highly digestible type (83 to 90
percent digestible), due to the fact that it does not have cellulose
walls like yeast and chlorella
do. Therefore, the net protein utilization is high (between 53 and 61
percent) and requires no cooking to increase the bioavailability of its
proteins.
Studies confirm a very high "protein efficiency ratio" for
spirulina, meaning your body will be able to efficiently use these amino
acids.
GLA — a powerful anti-inflammatory — is rarely this high in any food
and normally has to be synthesized by your body from linoleic acid. GLA
is a precursor to important biochemicals such as prostaglandins,
leukotrienes and thromboxanes, which serve as chemical mediators for
inflammatory and immune reactions.
Spirulina has no fatty acids with uneven carbon numbers and very
low-level branched-chain fatty acids — two types of lipids that higher
order animals, like you and me, cannot metabolize.
Spirulina has about the same calcium, phosphorus and magnesium
content as milk, with a vitamin E (tocopherol) level comparable to wheat
germ.
Spirulina Versus Chlorella — Similarities and Differences
Chlorella is another form of algae that is sometimes confused with
spirulina. The fundamental difference between spirulina and chlorella is
that spirulina is millions of years older and does not possess the hard
cell wall that makes chlorella closer to a plant than algae. Chlorella is an excellent way to detoxify your body from mercury, a common problem if you have amalgam dental fillings, have received a thimerosal-containing vaccine or regularly eat contaminated fish.
Spirulina is unable to remove heavy metals, as it lacks a cell
membrane. It can, however, protect your liver against the toxic effects
of heavy metals, and help eliminate toxins such as arsenic. Spirulina
also protects against radiation.
Spirulina in the Treatment of Arsenic Poisoning
Most of us take clean, healthy drinking water for granted.
Unfortunately, many countries struggle with severe arsenic
contamination, and up until the mid-1990s, little could be done to treat
patients dying from arsenic poisoning. As noted in a 2006 study:12
"Millions of people in Bangladesh, India, Taiwan and Chile are
consuming high concentration of arsenic through drinking water, and
thousands of them have already developed chronic arsenic poisoning.
There is no specific treatment …
The present placebo-controlled double-blind study was conducted
to evaluate effectiveness of spirulina extract plus zinc in the
treatment of chronic arsenic poisoning … Results show that spirulina
extract (250 mg) plus zinc (2 mg) twice daily for 16 weeks may be useful
for the treatment of chronic arsenic poisoning."
Bangladeshi researchers also conducted a hospital-based study13
where spirulina was given to 33 patients while 17 received a placebo.
Eighty-two percent (27 of 33) of those taking spirulina showed
tremendous improvement after taking 3 grams of spirulina per day for
three months and drinking filtered water to avoid re-exposure.
How Spirulina Protects Against Radiation
There is also a great deal of research showing spirulina's
effectiveness in insulating you from the effects of radiation. Spirulina
was actually used to treat children exposed to chronic low-levels of
radiation after the Chernobyl nuclear disaster.
Radiation causes hematopoietic syndrome, marked by a three-way drop
in blood cells: The result is infection (related to insufficient white
cells), anemia (inadequate red blood cells) and bleeding (diminished
platelets). Spirulina helps with these symptoms.14
Soviet physicians at the Research and Clinical Institute of Radiation
Medicine and Endocrinology in Minsk administered 5 grams of spirulina
daily to some of the radiation-exposed children for 45 consecutive days.15
Compared to those who did not receive spirulina, the treated children
showed rapid improvements, and there was evidence of bone marrow,
spinal fluid, blood cell and liver regeneration. Dangerously low white
blood cell counts of about 1,000 (typical of leukemia) rose to 3,000 in
20 days, and urine radioactivity levels decreased by 50 percent in 20
days.
The Belarus Ministry of Health concluded that spirulina accelerates
the evacuation of radionuclides from the human body, without adverse
side effects. Spirulina was particularly efficient at deactivating and
eliminating radioactive cesium from their bodies.
Spirulina also helps shield cells from gamma radiation, as shown by a 1989 study16
on the bone marrow of mice. It also protects and supports the health of
your kidneys, which are some of the first organs to suffer damage after
significant radiation exposure. Research17 suggests spirulina also protects against the nephrotoxicity of cancer treatments.
Spirulina Enhances Immune Function
Spirulina also enhances health by acting as a powerful immune booster. In a study18
by investigators at the department of aquaculture at National Taiwan
Ocean University, white shrimp were exposed to seawater containing a
hot-water extract of spirulina before transferring them to seawater with
a pH level of 6.8. The control group was not exposed to spirulina.
The shrimp exposed to the spirulina seawater showed a faster and more
promising recovery rate to the high levels of pH than those not given
the dose of spirulina first. In other words, the spirulina boosted
immune recovery and had a beneficial impact on gene expression after
exposure to environmental stress.
Other studies confirm and support spirulina's reputation as a
powerful immune booster, showing it can combat Candida overgrowth and
encourage a healthy gut microbiome.19
Controlling Candida is particularly important if you have an
autoimmune disease such as Crohn's disease, chronic fatigue syndrome, Lupus or fibromyalgia, as chronic Candida yeast
can worsen your symptoms. Spirulina has also been shown to inactivate
the human immunodeficiency virus associated with HIV and AIDS.20
Other Research-Based Health Benefits of Spirulina
The health benefits of spirulina are truly far-ranging and continue
to be widely researched. As a result, there is really no way to cover
all of the literature related to its potential benefits because there is
so much. That said, here's a sampling of scientific studies
demonstrating spirulina's potential usefulness in preventing and/or
treating a number of common health conditions:
Eye health — As the population
ages, the prevalence of age-related macular degeneration (ARMD) is on
the rise. ARMD refers to the deterioration of your macula (the region in
your eye that controls acute vision), and is the leading cause of
blindness.
Your eyes' macular membranes contain several carotenoid pigments
called xanthophylls: lutein, zeaxanthin and possibly astaxanthin, if
you're getting it as part of your diet. These pigments help protect your
eyes from damage by slowing down ultraviolet-induced oxidation of lipid
membranes, thereby helping prevent degeneration of your macula.
Xanthophylls may also help prevent cataracts.
Spirulina provides 3,750 to 6,000 micrograms (mcg) of zeaxanthin per
3-gram serving. Eggs are another excellent source of both lutein and
zeaxanthin (200 mcg zeaxanthin per yolk). Astaxanthin is also another
marine-based nutrient that is in the carotenoid family and is also a
potent preventer of ARMD.
Cardiovascular health, including blood pressure
— Diabetes and cardiovascular health are intimately connected, so it's
no surprise that spirulina shows great potential for people with
cardiovascular disease, in terms of creating better lipid profiles,
controlling hypertension and increasing blood vessel elasticity.
Diabetic patients given 2 grams of spirulina per day showed improved
glycosylated hemoglobin and better lipid profiles in one 2001 study.21 In another study,22
4.5 grams of spirulina per day for six weeks significantly reduced
serum triglyceride levels and total cholesterol, while boosting HDL. It
also regulated blood pressure among both women and men between the ages
of 18 and 65 without any other dietary changes being made.
In another randomized double-blind, placebo-controlled study23
done on elderly male and female patients between the ages of 60 and 87,
those given 8 grams of spirulina per day for 16 weeks experienced
significant reductions in total cholesterol compared to controls who
were given a placebo.
It is thought that the lipid action of spirulina may be due to its
phycocyanin content, which inhibits pancreatic lipase activity, which in
turn causes higher excretion of triglycerides through your feces.
In one animal study,24
spirulina increased synthesis and release of nitric oxide and inhibited
vasoconstriction in rats fed a fructose-rich diet. In another,
spirulina protected hamsters from developing atherosclerosis.25
Brain health and stroke prevention — An Indian study26
found that a dosage of 180 mg of spirulina had a protective effect on
the brain and nervous system of rats exposed to high amounts of free
radicals, compared to rats not given the spirulina before the
experiment. This lab test shows the promising effect of spirulina for
stroke prevention.
Two other studies (one in the Journal of Agricultural and Food Chemistry,27 the other in the British Journal of Nutrition28)
showed that spirulina reduces platelet aggregation, which plays an
important role in vascular diseases by reducing your risk for
thromboembolism.
Other research29
has shown a combination of spirulina, blueberries and spinach led to "a
significant reduction in the volume of infarction in the cerebral
cortex and an increase in post-stroke locomotor activity" in mice.
Oxidative stress is one major source of inflammation, and in your
brain, it can result in loss of dopamine neurons and lead to
neurodegenerative disorders such as Parkinson's and Alzheimer's. As
explained above, NADPH oxidase has been shown to play a role in these
diseases, and by suppressing NADPH oxidase, the phycocyanin in spirulina
can lower your risk for these age-related brain diseases.
Animal research30
has also shown that diets enriched with spirulina can reverse
inflammation associated with diminished neurogenesis (i.e., the
inhibition of production of new neurons), which is another factor in
degenerative diseases of the brain.
Liver health — The accumulation of
fats in your liver is closely associated with metabolic syndrome and
strongly raises your risk for dying from cardiovascular disease.
Nonalcoholic fatty liver disease is the most common cause of chronic
liver disease in North America and is notoriously difficult to treat
with conventional medical measures.
Animal studies suggest spirulina can protect your liver in number of
ways — preventing the buildup of triglycerides, inhibiting lipid
peroxidation, reducing liver inflammation and protecting it from damage
by heavy metals — probably as a result of its high antioxidant
properties and its ability to synthesize or release nitric oxide.
Allergy relief — According to one double blind, placebo controlled study,31
patients treated with spirulina reported relief of symptoms commonly
associated with allergic rhinitis, such as nasal discharge and
congestion, sneezing and itching.
According to the authors, "Spirulina is clinically effective on
allergic rhinitis when compared with placebo. Further studies should be
performed in order to clarify the mechanism of this effect."
Reduced pain sensitivity — By
inhibiting prostaglandins, which contribute to pain and inflammation,
the phycocyanin in spirulina may also be helpful against chronic pain
conditions.32
Anticancer activity — Spirulina has a number of blood-strengthening properties, as found by this 2001 animal study33
from China. The study concluded that spirulina has chemoprotective and
radioprotective capabilities and shows potential for fighting cancer.
Immune cells in your blood are highly radiosensitive and considered
to be good indicators for biological effects taking place at the
molecular level. A 2009 study34 also found spirulina extract enhanced the activation of natural killer cells, which have antitumor activity.
Antiviral and antiretroviral activity — Research35
published in 1998 found aqueous extract of spirulina effectively
inhibited replication of the HIV-1 virus. An extract concentration
between 0.3 and 1.2 micrograms per milliliter reduced viral production
by 50 percent.
Blood and bone marrow health — Research36
published in 2006 found spirulina extracts enhanced proliferation of
bone marrow cells and stimulated spleen cells, resulting in higher
ratios of neutrophils (a type of immune cell) and lymphocytes (a form of
white blood cell) in the peripheral blood and bone marrow.
Muscle strength and endurance — Research37
also suggests spirulina can boost isometric muscle strength and
endurance, thanks to its high protein and essential amino acid content,
which are necessary for muscle growth. Athletic performance is also
improved courtesy of the nitric oxide boost spirulina provides.
Spirulina is also a good source of iron, necessary for oxygen transport
and energy production in your muscles.
Do keep in mind, however, that excessive iron
is a serious health threat, and is more common than anemia (iron
deficiency). Ideally, check your iron level annually to make sure you're
in a healthy range.
Optimal Spirulina — Types and Dosing
There are many types of spirulina out there so it is important to do
your homework before making a purchase. Since spirulina grown in an
uncontrolled environment has the potential to become contaminated with
heavy metals and other toxins, it is important to choose organic
spirulina from a reputable source.
Spirulina comes in capsules, tablets, powders and flakes. Dosing
depends on what you plan to use spirulina for and to whom it is given.
Here are some typical recommendations. Also remember to increase your
intake of spring water or filtered water when taking spirulina to help
it absorb into your system.
Starting dose for children — 100 to 1,500 mg (0.5 to 1.5 grams)
Child's maintenance dose — 5 grams per day
Child's disease-fighting dose — 10 grams per day
Starting dose for adults — 3 grams
Adult's maintenance dose — 10 grams per day
Adult's disease-fighting dose — 20 grams per day
Athlete's dose — 60 grams per day
In addition to being your powerhouse of essential vitamins and
minerals, spirulina is a potent detoxifier, so depending on your toxic
burden, you may or may not experience a detox reaction. For that reason,
it is best to start with a small dose and work your way up.
For example, if you are an adult who wishes to take the typical
maintenance dose of 10 grams per day, start with one-quarter or one-half
this dose to start (see general recommendations above). Once you see
how your body responds, you can then gradually increase your intake to
the full recommended dose.
Potential Side Effects From Spirulina
Spirulina is a safe source of protein, nutrients, vitamins and
minerals with a long history of use. Though there are no known side
effects associated with spirulina, your body may react to it based on
your current state of health. Some of the most prominent reactions you
may experience include:
Slight fever — The high protein content in spirulina increases metabolism, which may elevate body temperature
Dark green stool — Spirulina can
remove accumulated waste products in your colon, which may cause darker
stool. Also, spirulina is high in chlorophyll, which turns your stool
green
Gas — Buildup of gas may indicate that your digestive system is not functioning properly
Excitability — Your body is converting protein into heat energy, which may cause temporary feelings of restlessness
Breakouts and/or itchy skin — This is caused by the colon cleansing process and is a temporary reaction
Also keep in mind that while spirulina is entirely natural and
generally considered a healthy food, there are some important
contraindications you need to be aware of. Avoid spirulina if you are:38
Severely allergic to seafood
Allergic to iodine
Pregnant
Nursing
If you have hyperthyroidism (overactive thyroid), consult your health
care provider before taking spirulina. Also avoid taking spirulina if
you are currently running a fever, as it may raise it further.
Conclusion
As you can see, spirulina is a potent superfood with a wide variety
of health benefits. Just remember to do your research when it comes to
buying a product, and go easy when first starting out, until you know
how spirulina affects you. Remember, your body may go through an
adjustment period when you first start taking it, and your best bet to
minimize your risk of a reaction is to gradually increase your dose.
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