Spirulina - what it is, properties, effects, contraindications

It is 3.5 billion years old, is one of the best sources of protein and has been studied in space. It is spirulina that will provide you with vitamins, cleanse your body of toxins and be your plant-based... antioxidant shield.

This superfood is one of the oldest life forms on earth. And together with Ilona Krzak, MSc in pharmacy, we will go through it length and breadth.

Take a look at how to make the most of it.

See also:

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• Ashwagandha
• Berberine
• Curcumin
• Piperine
• CBD
• Martyrium
• Wild rose

What is spirulina?

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Spirulina is a type of cyanobacteria, or blue-green algae, which is considered to be one of the oldest forms of life on Earth. It is known for its rich nutritional value and is often used as a dietary supplementand.

These microscopic algae occur naturally in fresh waters and tropical brines. Due to their ability to photosynthesise, they have played a key role in the biological evolution of our planet. Today, spirulina is valued for its high protein and other nutrient content.

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What is spirulina made from?

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Spirulina is a naturally occurring micro-organism that grows in fresh waters and brines in warm climate zones. It is extracted for commercial production from just such sources or cultured in artificial ponds.

Spirulina undergoes a drying process after harvesting. This allows it to be stored for a long time without losing its nutritional value. The algae is then processed into various forms such as tablets, capsules or powder and sold as supplements.

What is the composition of Spirulina?

What is the composition of spirulina?

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Blue spirulina is a real treasure trove of nutritional value. It is a rich source of proteins, minerals, vitamins, fatty acids, and antioxidants.

• Protein. Spirulina contains between 55% and 70% protein, making it one of the richest sources of this macronutrient. Proteins are, among other things, essential for building and repairing tissues in the body, transporting substances and protecting the body from pathogensand.
• Vitamins and ingredients mineral. Spirulina provides important B vitamins, iron, magnesium, potassium and manganese, which support a range of metabolic functionsand.
• Omega acids. Algae contain omega-3 acids and omega-6, which, among other things, support heart and brain healthand.
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• Antioxidants. Spirulina is a source of phytocyanin, an antioxidant that helps protect the body from damage caused by oxidative stressand.
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What spirulina helps - properties and effects

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Spirulina, as a natural source of many key nutrients, has numerous health-promoting properties. These include antioxidant activity, support for the immune system or positive effects on heart health. How exactly does spirulina work?

Effects of spirulina use:

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Antioxidant effects

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Blue spirulina is an extremely rich source of antioxidants, the most important of which is phycocyanin. In addition to giving spirulina its characteristic blue-green colour, phycocyanin is precisely the powerful antioxidantand.

Antioxidants neutralise harmful free radicals, which can cause a variety of health problems, including chronic and degenerative diseases and accelerate the ageing process . However, phycocyanin not only fights free radicals, but also has anti-inflammatory effects.

What's more, you'll also find other important antioxidants in spirulina's ingredients, such as selenium, vitamin C and vitamin E, which further enhance its antioxidant properties.

Heart health support

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Research indicates that spirulina helps to lower cholesterol and triglyceride levels in the body, which is crucial for cardiovascular health .

Spirulina is rich in unsaturated fatty acids, especially omega-3 and omega-6. They work by lowering 'bad' LDL cholesterol and triglycerides, while raising 'good' HDL cholesteroland.

What's more, spirulina has the aforementioned antioxidant properties that protect the heart and blood vessels from damage.

Supplementation with 4.2g of spirulina for four weeks can significantly reduce triglyceride levels. What's more, the compound also reduces diastolic blood pressure, which is important to maintain a healthy cardiovascular systemand.

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Strengthening the immune system

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Spirulina has the ability to stimulate and increase the activity of the immune system. It owes this to the antioxidants in the formulation, which help to fight free radicals. Free radicals are particles that can cause oxidative stress in cells, which in turn leads to inflammation and can weaken immunityand.

Thanks to its antioxidant properties, blue spirulina helps to neutralise these harmful particles, thus protecting your cells from damage and helping to keep your immunity in good shape.

Importantly, spirulina also contains a protein (phycocyanin) that has the ability to inhibit the production of inflammatory signalling molecules in the body. In this way, it not only strengthens your immunity, but also helps to reduce the risk of chronic inflammation.

Additionally, the content of zinc in spirulina may also help to intensify the body's immune response, due to this ingredient's key role in the immune responseand.

Improve gut health

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Spirulina has many benefits for gut health, mainly due to its high fibre content. It is important for the proper functioning of the digestive system. It helps to regulate bowel function, ensuring regular bowel movements and supporting the maintenance of a healthy gut flora. Consuming fibre can also help prevent constipation and support overall gut healthand.

Additionally, spirulina also contains specific compounds called polysaccharides, which can act as prebiotics. Prebiotics are a type of fibre that serves as food for probiotics, the good bacteria in your digestive system.

Thanks to this, spirulina promotes the maintenance of a healthy and balanced gut microbiome, which has an important function in the immune system, digestion and overall health.

Positive effects on eye health

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Spirulina blue is exceptionally rich in vitamin A, also known as retinol. This vitamin is essential for the proper functioning of the organ of vision. It helps maintain the health of the retina - the membrane on the back wall of the eye, responsible for receiving and transmitting images to the brain. Vitamin A deficiency can lead to decreased vision, especially in low lightand.

By providing the body with vitamin A, spirulina can help protect the eyes from conditions such as dry eye, keratitis and so-called night blindness. What's more, spirulina contains lutein and zeaxanthin, which are powerful antioxidants known to protect the eyes from UV damage. These antioxidants may help prevent certain eye diseases, such as cataracts and macular degenerationandj.

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How to use spirulina

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The dosage of spirulina usually ranges from 1 to 8 grams per day, but in some cases up to 10 grams per day can be used (and according to studies, this is safeand). When it is in powder form, you can use it by adding it to smoothies, juices, food or simply by drinking it with waterand.

Always follow the manufacturer's recommendations and consult your doctor or dietitian before starting spirulina supplementation.

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Who is spirulina for?

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Spirulina is a superfood recommended for everyone, and it will be particularly helpful for athletes, physically active people, vegans, vegetarians, people with nutritional deficiencies and seniors. How exactly can it support these groupsand?

• Athletes and physically active people. Spirulina is rich in protein, which helps build and repair muscle. Regular intake of this ingredient can improve performance and speed up recovery after training.
• People on a vegan or vegetarian diet. Spirulina is an excellent source of plant protein and can help supplement nutritional needs that may be difficult to meet with diets that restrict animal products.
• People with nutritional deficiencies. Spirulina is rich in many vitamins and minerals, including iron, calcium, magnesium, copper, vitamin E, vitamin B and beta-carotene.
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• Seniors. Due to its antioxidant and anti-inflammatory properties, spirulina may support the overall health and well-being of older adults, especially due to its ability to improve immune function.
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What not to combine spirulina with?

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Spirulina is often considered safe to consume with most medications and supplements. However, there are some interactions you should be aware of. What should spirulina not be combined with and why?

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Spirulina - morning or evening?

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Spirulina is a dietary supplement that can be taken both in the morning and in the evening, depending on individual preference and lifestyle. Some people find it best to consume spirulina in the morning to reap the energy and benefits throughout the day. Others prefer to consume spirulina late in the evening to help with the recovery process while sleeping.

It is best to test the consumption of spirulina throughout the day, at different times. This will help you find out which time of day is best for you.

How long to use spirulina?

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Research suggests that spirulina doses up to 19 grams can be used for up to two months without concern. On the other hand, lower portions (oscillating around 10 grams) can be taken for up to six months. However, if you are concerned about anything during spirulina supplementation, discontinue the supplement immediately.

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Can you take spirulina on an empty stomach?

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Spirulina can be taken on an empty stomach, especially when used to support detoxification of the body. Nevertheless, some people may experience slight gastric discomfort by taking it on an empty stomach. If this is the case, spirulina is worth taking during or immediately after a meal.

Where to buy spirulina?

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Spirulina can be purchased both in pharmacies and drugstores, e.g. Rossmann. You will also easily get it in online shops, especially herbal shops. The price of spirulina, on the other hand, usually ranges from a dozen to several dozen zlotys - depending on the manufacturer.

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Which spirulina is the best - ranking

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Spirulina Ostrovit

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Rating: 4.9

• Spirulina content: 1000 mg
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• Form: tablets
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• Dose: 4 tablets daily
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• Sufficient for: 250 days
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Spirulina Ostrovit will find its use in lowering blood sugar levels or strengthening the immune system. The product has laboratory tests for ethylene oxide, as well as microbiological tests for yeast, moulds or Salmonella, among others.

Pluses and minuses:

Additional information:

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Product may contain milk (including lactose), soy, peanuts, sesame seeds, cereals containing gluten, eggs, shellfish and fish.

Spirulina Pacifica

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Rating: 4.7

• Spirulina content: 500 mg
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• Form: tablets
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• Dosage: 2 times daily, 3 tablets
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• Sufficient for: 30 days
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Product description:

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Natural Hawaiian pacifica spirulina that stands out for its quality. It is a 100% vegetarian and vegan dietary supplement. The product provides wholesome protein (58-62%) with a complete set of 18 amino acids, plus minerals and vitamins.

Provides a complete protein (58-62%) with a complete set of 18 amino acids, plus minerals and vitamins.

The supplement is produced in good conditions, in Hawaii by Cyanotech Corporation, a leader in spirulina production.

Pluses and minuses:

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Additional information:

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Spirulina tablets from Pacifica are safe, and contain no gluten, lactose, soy, pesticides, herbicides or solvents.

Spirulina BIO MyVita

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Rating: 4.8

• Spirulina content: 2500 mg
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• Form: tablets
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• Dose: 2 times a day for 5 tablets
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• Sufficient for: 100 days
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Spirulina BIO from MyVita is an organic dietary supplement that will provide you with a solid dose of spirulina. The formula is non-GMO and comes from controlled cultivation. The organic certificate guarantees that no artificial fertilisers or pesticides were used at any stage of production.

Pluses and minuses:

Additional information:

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Preparation is not intended for children or pregnant or lactating women.

Preparation is not intended for children or pregnant or lactating women.

Solgar Spirulina

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Rating: 4.7

• Spirulina content: 3000 mg
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• Form: capsules
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• Dose: 4 capsules daily
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• Sufficient for: 20 days
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Solgar Spirulina is the ideal formula for people who want to support their immune system or those who are physically active. The formula provides a solid serving of spirulina, which, according to research, can have positive effects, for example on the body's antioxidant capacity.

Pluses and minuses:

Additional information:

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Spirulina used in the supplement from Solgar is certified as organically produced and recognised by the EU.

Spirulina from Swanson

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Rating: 4.8

• Spirulina content: 3000 mg
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• Form: tablets
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• Dose: 2-6 tablets daily
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• Sufficient for: 30-90 days
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Spirulina from Swanson is a solid dietary supplement with a good dose of the active ingredient. The manufacturer recommends taking two or six tablets (depending on expectations), but just one provides as much as 500 mg of spirulina.

Pluses and minuses:

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Additional information:

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Although the dosage is flexible, do not exceed the maximum recommended serving, which is 6 tablets per day.

What are the contraindications to the use of spirulina?

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Although spirulina is safe for most people, some people should be careful with it. Particular caution must be exercised by people with chronic illnesses, allergies, and women who are pregnant or breastfeeding.

Contraindications to spirulinaand:

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• Allergy to spirulina. If you are allergic to spirulina or other cyanobacteria, its consumption can cause allergic reactions. Symptoms of such a condition may include a rash, itching, sneezing or breathing problems.
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• Autoimmune diseases. Spirulina can activate the immune system, which can harm people with diseases of the immune system, such as multiple sclerosis, rheumatoid arthritis, or psoriatic arthritis.
• Hemorrhagic disorders. Some studies suggest that spirulina may increase the risk of bleeding in people with blood clotting disorders. Therefore, these individuals should exercise extreme caution.
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• Kidney and liver. Products containing spirulina may be contaminated with toxic metals and other harmful substances that can adversely affect the kidneys and liver.
• Pregnancy and breastfeeding.  Due to a lack of sufficient research, it is not known whether spirulina is safe for pregnant and breastfeeding women. To avoid potential risks, it is better simply not to use it.
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Does spirulina cause side effects?

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Yes, spirulina can cause side effects in some people, although these are relatively rare and usually occur when supplements are consumed in large quantities. What are the possible side effects of taking spirulinaand?

• Gastrointestinal complaints, such as bloating, diarrhoea and nausea.
• Allergic reactions.
• Allergic reactions to spirulina, such as itching, hives or difficulty breathing.
• Allergic reactions to spirulina, such as itching, hives or difficulty breathing.
• Dermal irritation, manifested, for example, by a rash.
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• Dizziness and headaches.
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Remember that all dietary supplements, including spirulina, should be consumed in moderation and under the supervision of a doctor or clinical nutritionist. If you experience any side effects, discontinue spirulina use and consult your doctor if necessary.

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Spirulina and chlorella - what are they?

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Spirulina and Chlorella are two types of algae that are commonly used as dietary supplements due to their high nutrient content.

Spirulina is a blue-green algae that is one of the oldest organisms living on earth. Dietary supplements that contain it are rich in protein, vitamins, minerals and antioxidants. Spirulina is particularly appreciated for its high levels of protein, containing all the essential amino acids. What's more, it also provides plenty of iron, B vitamins and beta-caroteneand.

Chlorella on the other hand, is a freshwater, single-celled green algae. It is rich in protein, vitamins and minerals - it contains more chlorophyll than any other plant - which helps with the body's detoxification processes. Chlorella is also rich in B vitamins, magnesium, zinc and ironand.

Both supplements are valued for their health benefits, including supporting the immune system, improving gut health and helping to detoxify the body.

Spirulina and chlorella - together or separately?

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Spirulina and chlorella can be consumed either together or separately, depending on individual health needs and goals. Both agents offer unique health benefits and are rich in a variety of nutrients.

Eating spirulina and chlorella together can provide synergistic health benefits - spirulina is particularly rich in protein and is a good source of beta-carotene and vitamin B. Chlorella, on the other hand, is known for its high chlorophyll content and is excellent for detoxifying the bodyand.

However, especially if you are just starting to use these algae, you may choose to consume them separately to see how your body reacts to them. It is always advisable to start with small doses and gradually increase them as your body adjusts.

It is also advisable to start with small doses and gradually increase them as your body adapts.

Can spirulina and chlorella cause side effects?

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Yes, both spirulina and chlorella can cause side effects in some people, although these are usually mild and pass after a short time. Like any supplement, they can cause different reactions depending on the individual body's response. Possible side effects includeand:

• Uncomfortable stomach problems such as bloating, diarrhoea and nausea.
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• Allergic reactions, such as itching, hives, or difficulty breathing.
• Allergic reactions.
• Skin irritation, manifested, for example, by a rash.
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• Dizziness and headaches.
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It is worth noting that some products containing spirulina and chlorella may also be contaminated with heavy metals or other toxins. Therefore, always choose products from trusted manufacturers and check safety certificates.

Spirulina in pregnancy

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Spirulina is a dietary supplement rich in protein, vitamins and minerals, which may suggest that it is beneficial for pregnant women. However, researchers advise caution. Although spirulina is widely regarded as safe, there are insufficient scientific studies evaluating its safety or effects on pregnant women and their unborn childrenand.

Additionally, there are concerns about the potential for spirulina to be contaminated with toxins and heavy metals, which may have a negative impact on the developing foetus. Furthermore, some studies suggest that spirulina may stimulate the immune system, which may be undesirable during pregnancyand.

This is why women expecting a baby who are considering taking spirulina should first consult their doctor. It is the safest way to ensure the health of both the mother and her baby.

Spirulina and breastfeeding

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Similar to pregnancy, there is a lack of precise scientific research on the effects of spirulina on breastfeeding. Although it is rich in protein, vitamins and minerals, and may appear to be beneficial for breastfeeding mothers, there are also some risks.

A particular concern is the likelihood of spirulina being contaminated with harmful substances such as heavy metals. What a mother consumes has a direct effect on her milk and therefore also on the baby - the toxins can pass into the breast milk and harm the baby.

The risk of contamination of spirulina is not clear.

Furthermore, there are no studies on how spirulina affects breast milk production. For this reason, any woman who is considering spirulina supplementation while breastfeeding should consult her doctor or a nutritionist.

For this reason, any woman who is considering spirulina supplementation while breastfeeding should consult her doctor or nutritionist.

See also:

• Ashwagandha
• Berberine
• Curcumin
• Piperine
• CBD
• Martyrium
• Caffeine
• Maccharine

Summary

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