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Spirulina is a type of blue-green “algae” that has a lot of health benefits. But one of the unsung benefits of spirulina is that it helps reduce body weight. Study after study demonstrates that when eating spirulina or taking spirulina supplements, people consistently lose weight. This is especially true if they take it for periods of 12 weeks or longer.
In this post, learn all about spirulina and how it helps people manage their weight.
Table of Contents
What is Spirulina?
Used by the ancient Aztecs, spirulina is now becoming popular again because of its unique characteristics and multiple health benefits. Spirulina is a type of cyanobacteria (blue-pigmented bacteria), and is not algae like most people think. Cyanobacteria, such as spirulina, can make energy from the sun because of photosynthesis.
Spirulina is rich in nutrients, antioxidants, micronutrients, and macronutrients that help support healing and vitality. One reason that it is so popular is that it is very inexpensive to harvest and grow it. This also means it is very reasonable to buy it and supplement it!
Health Benefits of Spirulina: An Overview
Like other nutritious foods, spirulina is great for healthy immunity, heart health, blood pressure, blood sugar, allergy relief, brain health and memory, and even helps improve muscle strength and physical performance. But where spirulina really shines is that it naturally helps people lose weight more effortlessly than without it.
How Spirulina Works
Like many healthy foods, spirulina is a complex food with many healthy attributes. Here are some of its features that help people stay healthy.
- Reduces fat absorption and increases bile elimination.
- Dampens inflammation: A compound in spirulina called phycocyanin is similar to bilirubin and can inhibit inflammation. The antioxidant activity of spirulina is primarily from phycocyanin (which contains phycocyanobilin).
- Reduces body fat: reduces immune cell accumulation in belly fat, prevents liver fat accumulation, reduces oxidative stress, improves insulin sensitivity, and increases fullness from foods.
- Increases feelings of fullness: reduction in appetite from spirulina may be due to an improvement in leptin resistance.
- Reduces toxins: spirulina reduces heavy metals like arsenic, mercuric chloride, chromium, cadmium, and fluoride in the body and also helps eliminate harmful toxins.
- Helps hormonal balance by increasing adipolin and ghrelin.
- Prebiotic effects: increases the growth of Lactococcus lactis, Streptococcus thermophilus, Lactobacillus casei, Lactobacillus acidophilus, and Lactobacillus bulgaricus)
- Rich in healthy fats that help prevent cholesterol accumulation. Spirulina contains gamma-linolenic acid (GLA) which may reduce arterial thickness, hypertension, and dyslipidemia. Additionally, spirulina also contains niacin, which helps improve cholesterol levels.
- Helps IBS by helping reduce intestinal permeability also known as leaky gut. It also reduces irritable bowel syndrome (IBS) symptoms of constipation.
Spirulina for Weight Loss
Many studies demonstrate that spirulina help people lose weight. From athletes to obese individuals, spirulina helps people reduce body fat, reduce total body weight, body mass index (BMI), and more.
For example, one study of 80 obese men demonstrated that spirulina supplements at 3 grams twice daily, along with physical exercise, helped reduce body weight and body mass index compared to physical exercise alone or the control group. Additionally, inflammation markers were reduced including C-reactive protein, TNF alpha, IL-6, and IL-8. Not only that, VO2 max, or maximal oxygen consumption, increased and cholesterol levels improved with spirulina supplementation.
Competitive athletes also benefit from spirulina by having a reduction in body fat percentage and total body fat. People’s liver function labs also improved when these competitive wrestlers received spirulina at 3 grams twice daily.
One of the clinical trials showed obese people had an average weight reduction of 3.2 kg (7 pounds) with 2 grams of spirulina supplements daily and a BMI reduction of an average of 2. Waist circumference, when measured, also was reduced in these research trials. Another trial showed a remarkable reduction of 4 kg or 8.8 pounds from simply adding spirulina supplements. The spirulina group almost lost a full inch off their waistlines as well, although this did not reach statistical significance. Insulin sensitivity was significantly increased and this is part of why people likely lost weight.
An additional review study of 5 clinical studies concluded that spirulina helped people lose weight by an average of 3.5 pounds, with obese people losing 4.5 pounds while also decreasing body fat percent and waist circumference. BMI reduction also tends to happen if studies are extended to 12 weeks or more.
Related post: The 6 Best Blue Spirulina Powder Brands + Recipes and Benefits
Spirulina vs Chlorella
Spirulina and chlorella often get confused for the same thing but they are distinctly different. Both are very nutritious, but there are some big differences between the two. Spirulina is a gram-negative species of cyanobacteria, and not true algae; but chlorella is algae. Often, both are found in green powder or “supergreen” drinks.
Chlorella has some distinct nutrients and compounds and so does spirulina. Here are those differences. Containing a blue pigment called C-phycocyanin, spirulina sets itself apart. This compound helps to reduce histamine release, may help protect the liver, and may reduce cancer risk.
Chlorella growth factor is present only in chlorella and is not found in spirulina. This healthy compound supports cellular health because it contains nucleic acids, DNA, and RNA. Spirulina contains GLA-Gamma Linolenic Acid, which may help reduce inflammation, arthritis, and joint issues Chlorella contains more omega-3 fatty acids than spirulina.
Both spirulina and chlorella have unique and important health benefits so it may be a good idea to use both or rotate the two in your diet.
How Does Spirulina Taste?
Spirulina has a mild taste and a pleasant blue-green color, so it can be mixed in water or other fruit beverages or veggie smoothies. It has a smell that is slightly reminiscent of seawater and has a very mild taste. I like mixing it with a bit of True Lemon.
Spirulina Pudding Recipe
For me, it’s easiest to add spirulina to water and drink it quickly. That said, you can get creative with how you use spirulina. Here is one idea for you: a healthy, high protein chia pudding.
- 2 Tbsp. of chia seeds
- 1 tsp. Spirulina (2 grams)
- Vanilla protein powder of choice
- Milk of choice or water, about 1 cup
- Cinnamon
Mix all ingredients, store overnight in the fridge to thicken. Top with fruit if desired.
Spirulina Doses and Forms
Doses of spirulina typically range between 2-6 grams daily. You can find spirulina in powder form, capsule form, and in tablet form. It is most cost-effective in powder forms.
Spirulina Side Effects
Most people can eat spirulina with little to no side effects. According to the United States Pharmacopeia, spirulina is a class A supplement, meaning that they determined that the ingredient, based on current evidence, does not pose a significant threat to public health.
However, a few case reports of digestive side effects and trouble sleeping have been reported. If you are allergic to spirulina, you should avoid it. To be sure, check with your healthcare provider before taking spirulina supplements, or any supplements, for that matter.
Spirulina helps reduce blood pressure and blood sugar, so be aware that you may need to have an adjustment in medications if you do take spirulina.
