Dietary Supplement

Spirulina: Nutrition Information, Potential Health Benefits of Spirulina & Potential Risks of Spirulina

An Internet search returns hundreds of suppliers from around the world promoting spirulina’s supposed health benefits. Spirulina is known as a nutrient-dense food as it is packed full of vitamins, including vitamins A, C, E and B vitamins, as well as a whole host of minerals.

Spirulina Nutrition Information

One tablespoon of spirulina contains:

  • Calories: 20
  • Protein: 4 grams
  • Fat: 1 gram
  • Carbohydrates: 2 grams
  • Fiber: 0 grams
  • Sugar: 0 grams

Spirulina is a good source of:

  • Thiamine ( v itamin B1)
  • Riboflavin ( v itamin B2)
  • Niacin ( v itamin B3)
  • Copper
  • Iron

Spirulina also contains magnesium. This mineral supports normal daily functions like muscle use and your heartbeat. It’s also responsible for producing protein and creating energy — but most people don’t get enough in their diet.

Spirulina Potential Health Benefits of Spirulina

Spirulina Health Benefits: Superfood Nutrition at Its Best - VeggieShake

Spirulina is a potent source of nutrients. It contains a powerful plant-based protein called phycocyanin. Research shows this may have antioxidant, pain-relief, anti-inflammatory, and brain-protective properties.

This antioxidant and other nutrients in spirulina are linked with several health benefits:

Spirulina Anti-Cancer Properties

Many antioxidants in spirulina have anti-inflammatory effects in the body. Chronic inflammation contributes to cancer and other diseases.

Phycocyanin — the a plant pigment that gives spirulina its blue-green color — has been found to not only reduce inflammation in the body, but also block tumor growth and kill cancer cells. The immune-enhancing protein is being studied for its potential in cancer treatment.

Heart Health

Research has found that the protein in spirulina can reduce the body’s absorption of cholesterol, lowering cholesterol levels. This helps keep your arteries clear, reducing strain on your heart that can lead to heart disease and stroke-causing blo od clots.

Its protein also reduces triglyceride levels. These are fats in your blood that can contribute to the hardening of arteries, increasing the risk of heart disease, diabetes, and pancreatitis.

Spirulina increases nitric oxide production in your body as well, which helps your blood vessels relax. Studies show that this can reduce your blood pressure, lowering your heart disease risk.

Allergy Relief

The anti-inflammatory effect caused by spirulina’s antioxidants may help people with allergies caused by pollen, animal hair, and dust. One study found that symptoms like congestion, sneezing, and itching were reduced significantly in participants, suggesting that spirulina may be a good alternative to allergy medications.

Immune System Support

Spirulina is rich in a range of vitamins and minerals essential for maintaining a healthy immune system, like vitamins E, C, and B6. Research finds that spirulina also boosts the production of white blood cells and antibodies that fight viruses and bacteria in your body.

Laboratory studies show that spirulina can fight herpes, flu, and HIV — though much more research is needed to test these effects in humans.

May Maintain Eye and Oral Health

Spirulina is concentrated with zeaxanthin, a plant pigment that may reduce the risk of cataracts and age-related vision loss.

Its antibacterial properties may also help promote good oral health. One study found that spirulina-enhanced mouthwash reduced dental plaque and the risk of gingivitis in participants. Another study showed it lowered the risk of oral cancer in people who chew tobacco.

Potential Risks of Spirulina


Because spirulina is high in nutrient activity, you should talk to your doctor before taking it or any other supplement. It may pose health risks for some people, including:


Spirulina harvested in the wild may be contaminated with heavy metals and bacteria. In high amounts, some of these toxins may stress or damage your liver.

Pregnancy Concerns

There is not enough research to suggest blue-green algae is safe for pregnant or breastfeeding women. Because of the toxin risk, doctors recommend that pregnant women avoid spirulina.

Bleeding Disorders

Because spirulina can help reduce blood clotting, it may increase the risk of bruising and bleeding in people with certain bleeding conditions.



Dietary Supplement

Knowing How To Take Spirulina in 3 Easy Ways [COMPLETE GUIDE]


Spirulina is a powerful little algae that can provide you with a wide variety of health benefits. These benefits will also be exactly the same regardless of whether you consume its fresh, powder, or tablet forms. Just remember that when choosing spirulina, you are always best to go organic. This is because non-organic spirulina may contain nitrate compounds.

Oh, and I should also warn you that despite being one the best super foods, something that will give your body all the nutrients it needs, spirulina is definitely not known for its pleasant flavor. But don’t worry, every problem has a solution and what follows are my tips for how best to benefit from this amazing little green algae.

3 Simple Steps How To Take Spirulina

Step 1 – Take a 3000 mg dose of spirulina each day, preferably in the morning with breakfast. A health care provider will need to determine the exact dosage that is right for you, but 3000 mg is the standard dosage and will provide you with all the healthy benefits.

Step 2 – Add a dose of spirulina powder to your smoothies, juices, or yogurts. This will help conceal its slightly bitter taste.

Step 3 – Take spirulina at least one hour before drinking alcohol, coffee, or soft drinks. As tough as it is, surviving even at 160 degrees Fahrenheit, these drinks can destroy its delicate nutrients and enzymes.

You Can Also Use Spirulina if You’re:



Spirulina is a safe choice for cautious mothers, and its superior nutritional content make it ideal for periods of fertility and pregnancy.

Indeed, as well as being an excellent source of vitamins and minerals, spirulina is also a rich source of easily digestible protein and omega 3; an essential fatty acid which helps to build the brain and nervous system of the foetus.When taking spirulina during pregnancy, start with a low dose. A quarter of a teaspoon is fine, and then increase slowly to a maximum of two teaspoons.


Do you enjoy the active side in life, and is in need for more stamina, better performance, more endurance and fast recovery? Then spirulina is definitely for you! Spirulina is used by most athletes as a supplement to boost their performance and enhancing their level of endurance. Spirulina also protects athletes from over training, by supporting their immune system. Spirulina increase the metabolism which helps the body to burn fat much faster.

This process reduce the body’s dependence on carbs for energy, which helps to release energy during you workout, as well as keeping sustained energy levels after your workout. The build up of toxins in the muscles is the main cause of muscle fatigue during exercise, but spirulina has a high level of antioxidants, which prevents the building up of toxic-free radicals in your muscles during exercise or training.

Depending on your training schedule, you can take up to 30 grams per day with water. In the case of extreme exertion, take 6 to 9 tablets per day extra, which means you can take up to 30 tablets daily. Spirulina is easy to digest, so you can take the tablets before and during the competition or trial. A few tablets after the completion of the trial will ensure faster recovery.

Creating Food With Spirulina

Creating meals with the superfood spirulina can actually be a very tasty experience! The addition of spirulina to your culinary creations, even if just a sprinkle on your salads, will add a little zest and excitement. Try it, apart from all the aforementioned health benefits, it’s also easy to use and very colourful.

Spirulina Shakes

Shakes are easy and are even less time consuming than physically cooking or preparing a meal with spirulina. Try one for breakfast or before a work out. I recommend the Banana Island Spirulina Shake!

Banana Island Spirulina Shake


  • 11/2 Frozen Bananas
  • 3/4 Cup Watermelon, Frozen. (Pinepple can also be used)
  • 1/2 Cup Non-Dairy Almond/Rice Milk
  • 1/2 Tsp Spirulina
Banana Island Spirulina Shake Method :
  • Blend until smooth
  • For a tropical spin, splash on some coconut milk or sprinkle with a few pinches of dried coconut.
  • Spirulina Juice

Note: You probably want to begin with a teaspoon of spirulina powder, mixed with fruit juice in a blender, but to create your own organic spirulina juice will enhance the taste, freshness and be more nutritious.

Go-Green Spirulina Juice


  • 1 Fresh Chopped Cucumber
  • 2 Medium Sized Green Apples Sliced
  • 1 Small Lime
  • 1 Tsp Spirulina Powder

Go-Green Spirulina Juice Method:


  • Add the chopped cucumber and apples in the blender.
  • Squeeze the lime juice over the contents.
  • Blend until smooth and then only add the spirulina.
  • Blend until fully mixed.

Spirulina Salads

Spirulina don’t have to be used in juice and shakes only, but in fresh salads as well. A sprinkle of spirulina over your fresh salad will enhance your level of nutrients and leave you energized.

Green Delight Spirulina Salad


  • 2 Cups of Fresh Mixed Greens
  • 1 Cup of Alfalfa
  • 1/2 Cup of Fresh Basil
  • 1/2 Cup of fresh Mint
  • 1/2 Green Avocado Chopped
  • 1 Cup Chopped Tomatoes
  • 1/4 Cup of Raw Almonds
  • 2 Teaspoons of Spirulina powder


  • Break the mixed greens wit your hand in a bowl.
  • Add the fresh alfalfa, chopped avocado, chopped tomatoes and raw almonds.
  • Chop the fresh mint and basil finely and add into the bowl.
  • Sprinkle the spirulina over the salad and mix with a tsp of olive oil.

Spirulina Dessert

By choosing superfood-based desserts, you will never have to sacrifice taste for health. Spirulina can be enjoyed in delicious desserts as well! You can now enjoy a guilt- free dessert filled with all nutrients your body need.

Sweet Spirulina and Sesame Balls


  • 1 Cup Raw Almonds
  • 125 ml Organic Almond Paste
  • 1/2 Cup Tahini
  • 1/2 Cup almond Flour
  • 1/4 Sesame Seeds
  • 1 Tbs Spirulina Powder


  • Line a baking tray with baking paper.
  • Chop the nuts roughly.
  • Add all ingredients in a bowl and mix until smooth and combined.
  • Add extra almond flour if the mixture is too wet. Roll small handfuls of the mixture into balls.
  • After creating the mixture balls, roll them in a coat of sesame seeds.
  • Place the balls on a tray and refrigerate for 1 hour to firm.
  • These balls will keep fresh for several weeks in the fridge.