Spirulina is a genus of
blue-green algae used as a nutritional supplement. Blue-green algae,
microscopic fresh-water organisms, are also known as cyanobacteria. Their color
is derived from the green pigment of chlorophyll, and the blue from a protein
called phycocyanin. The species most commonly recommended for use as a
nutritional supplement are Spirulina maxima and Spirulina platensis.
These
occur naturally in warm, alkaline, salty, brackish lakes, but are also commonly
grown by aquaculture and harvested for commercial use. Spirulina contains many
nutrients, including B vitamins, beta-carotene, gamma-linolenic acid, iron,
calcium, magnesium,manganese, potassium, selenium, zinc, bioflavonoids, and
protein. Spirulina is composed of about 65%protein.
These proteins are
complete, in that they contain all essential amino acids, plus some
nonessential ones. In that regard, it is similar to animal protein, but does
not contain saturated fats, or residues of hormones or antibiotics that are in
some meats. Since spirulina is normally taken in small amounts, the quantity of
dietary protein supplied for the average, reasonably wellnourished person would
not be significant.
However, it is a good source of trace minerals, some
vitamins, bioflavonoids, and other phytochemicals. It also has high
digestibility and bioavailability of nutrients. Purpose Spirulina has been used
as a source of protein and nutrients, particularly beta-carotene, by the World
Health Organization (WHO) to feed malnourished Indian children. The program
resulted in a decrease of a type of blindness that results from inadequate
dietary vitamin A.
The dose used in this year-long study was 1 gram per day.
Description There is a high vitamin B12 content in spirulina. For this reason,
it has often been recommended as a supplemental source of the vitamin for
vegans and other strict vegetarians, who are unlikely to have adequate dietary
vitamin B12. Unfortunately, spirulina is not an effective source of the usable
vitamin.
Much of the vitamin B12 is in the form of analogs that are unusable for
humans, and may even block the active forms of vitamin B12 consumed from other
sources. Gamma linolenic acid (GLA) is present in significant amounts in a
small percent of spirulina species. This essential fatty acid can be used in
the body to form products that are anti-inflammatory and antiproliferative.
It
is potentially useful for individuals with rheumatoid arthritis and diabetic
neuropathy. It may also play a role in lowering plasma triglycerides and
increasing HDL cholesterol. Spirulina is a good source of available iron and
zinc. A study done in rats found that those consuming spirulina had equivalent
or better absorption than those given a ferrous sulfate iron supplement.
A
small human study of iron-deficient women had good response to iron
supplementation with spirulina, although the amounts used were large (4 grams
after each meal). Similarly, a study of zinc deficient children found that
those taking spirulina had a superior response to those taking zinc sulfate, and
had fewer side effects. In addition to serving as a source of nutrients itself,
spirulina has been used in the manufacture of fermented dairy products to
guarantee the survival of the bacteria used to ferment the milk.
A stronger
immune system is one claim made by boosters of spirulina. A number of animal
studies appear to support stimulation of both antibody and cellular types of
immunity. Immune function was markedly improved in children living in the areas
surrounding Chornobyl. The measurements were made after 45 days, with each
child consuming 5 grams of spirulina per day.
The growth of beneficial
intestinal bacteria, including lactobacillus, appears to be stimulated by the
consumption of spirulina, based on a study of rats who consumed it as 5% of their
diets. The absorption of vitamin B1 was also improved. Cholesterol, serum
lipids, and low-density lipoprotein (LDL) cholesterol may be lowered by a
small, but significant, percentage by the consumption of spirulina.
One study
group of men with high cholesterol took 4.2 grams per day of spirulina, and
experienced a 4.5% decrease in cholesterol after one month. Spirulina is also
thought to be helpful in the treatment of oral leukoplakia, a precancerous
condition that is manifested as white patches in the mouth. It improves
experimentally induced oral carcinoma (cancer in the mouth) as supported by
studies done in animals.
The evidence for the ability of spirulina to promote
weight loss is not very strong. Results have been mixed, and the phenylalanine
content does not appear to be an appetite suppressant as is sometimes claimed.
Whether other components of the algae are beneficial for weight loss is
uncertain and unproven. Spirulina has been recommended to alleviate the
symptoms of attention-deficit hyperactivity disorder (ADHD), although evidence
for this indication is lacking.
Spirulina has the highest concentration of
evercetin found in a natural source. It is a potent antioxidant and
anti-inflammatory compound that can be used to alleviate the symptoms of
sinusitis and asthma. Phycocyanin, the protein that gives spirulina its blue
color, has also been shown to relieve inflammation associated with arthritis
and various allergies.
Preparations One recommended dose is 3–5 grams per day,
but the amount used may depend on the product, the individual using it, and the
indication for which it is being taken. Spirulina supplements are available in
powder, flake, capsule, and tablet form. These supplements are generally
expensive, and have a strong flavor that many people find unpleasant.
Precautions Because spirulina is sensitive to pollutants in sea water, it can
be used as a biosensor to measure the toxicity of a given body of water.
Unfortunately, this sensitivity means that spirulina grown in water contaminated
with heavy metals can concentrate these toxic substances. Mercury levels are of
particular concern. Infectious organisms may also be present and contaminate
harvested algae, so reputable sources of spirulina should be used.
Phenylketonurics should avoid spirulina due to the potential content of
phenylalanine. A number of varieties of blue-green algae, including
Aphanizomenon flos-quae and Anabaena, have been found to sometimes produce
toxins that may affect the nervous system or the liver. The potential side
effects of spirulina are primarily gastrointestinal, and include diarrhea,
nausea, and vomiting. Allergic reactions occur rarely, but can cause insomnia
and anxiety.