10 Proven Benefits of Spirulina (No. 1 is Very Impressive)

Spirulina is incredibly good for you.

It is loaded with nutrients that can have powerful effects on your body and brain.

Here are 10 evidence-based health benefits of spirulina.

Spirulina is an organism that grows in both fresh and salt water.

It is a type of bacteria called cyanobacterium, which is often referred to as blue-green algae.

Just like plants, cyanobacteria can produce energy out of sunlight, via the process called photosynthesis.

Spirulina was consumed by the Aztecs back in the day, but became popular again when NASA proposed that it could be grown in space and used by astronauts (1).

A standard daily dose of spirulina is 1-3 grams, but doses of up to 10 grams per day have been used effectively.

This is what spirulina looks like, in both tablet and powder form:

 

It is actually quite amazing how nutritious it is.

A single tablespoon (7 grams) of dried spirulina powder contains (2):

Protein: 4 grams.Vitamin B1 (Thiamin): 11% of the RDA.Vitamin B2 (Riboflavin): 15% of the RDA.Vitamin B3 (Niacin): 4% of the RDA.Copper: 21% of the RDA.Iron: 11% of the RDA.It also contains decent amounts of magnesium, potassium and manganese, and small amounts of almost every other nutrient that we need.

This is coming with only 20 calories, and 1.7 grams of digestible carbohydrate.

Gram for gram, this means that spirulina may literally be the single most nutritious food on the planet.

A tablespoon of spirulina contains a small amount of fat (around 1 gram), including both omega-6 and omega-3 fatty acids in about a 1.5:1 ratio.

The quality of the protein in spirulina is considered excellent, comparable to eggs. It contains all the essential amino acids that we need.

It is often claimed that spirulina contains vitamin B12, but this is false. It contains pseudovitamin B12, which has not been shown to be effective in humans (3, 4).

Bottom Line: Spirulina is a type of blue-green algae that grows in both salty and fresh water. It may be the single most nutrient-dense food on earth.

 

Oxidative damage can harm our DNA and cells.

This damage can drive chronic inflammation, which contributes to cancer and other diseases (5).

Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage.

The main active component is called phycocyanin. This antioxidant substance also gives spirulina its unique blue-green color.

Phycocyanin can fight free radicals and inhibit production of inflammatory signalling molecules, providing impressive antioxidant and anti-inflammatory effects (6, 7, 8).

Bottom Line: Phocyanin is the main active compound in spirulina. It has powerful antioxidant and anti-inflammatory properties.

 

Heart disease is currently the world’s biggest killer.

It is known that many measurable factors, termed risk factors, are linked to an increased risk of heart disease.

As it turns out, spirulina has been shown to have beneficial effects on many of them.

For example, it can lower total cholesterol, LDL cholesterol and triglycerides, while raising HDL (the “good”) cholesterol.

In a study of 25 people with type 2 diabetes, 2 grams per day of spirulina significantly improved these markers (9).

Another study in people with high cholesterol found that 1 gram of spirulina per day lowered triglycerides by 16.3% and LDL by 10.1% (10).

Several other studies have shown favorable effects, but with higher doses of 4.5-8 grams of spirulina per day (11, 12).

Bottom Line: Studies have shown that spirulina can lower triglycerides and LDL cholesterol, and sometimes may raise HDL (the “good”) cholesterol.

 

Fatty structures in the body are susceptible to oxidative damage.

This is known as lipid peroxidation, which is known to be a key driver of many serious diseases (13, 14).

For example, one of the key steps in the pathway towards heart disease is LDL lipoproteins in the blood becoming oxidized (15).

Interestingly, the antioxidants in spirulina appear to be particularly effective at reducing lipid peroxidation. This has been shown numerous times, in both human and animal studies (16, 17).

In a study of 37 individuals with type 2 diabetes, 8 grams of spirulina per day significantly reduced markers of oxidative damage. It also increased levels of antioxidant enzymes in the blood (18).

Bottom Line: Fatty structures in the body can become oxidized, which drives the progression of many diseases. The antioxidants in spirulina can help prevent this from happening.

Some evidence suggests that spirulina can have anti-cancer properties.

For example, some research in test animals shows that it can reduce cancer occurrence and tumor size (19, 20).

 

Spirulina has been particularly well studied with regard to oral cancer, which is cancer of the mouth.

One study looked at the effects of spirulina on 87 people from India with precancerous lesions called OSMF in the mouth.

After using 1 gram per day for 1 year, 45% of the spirulina group had a complete regression of lesions in the mouth, compared to only 7% in the control group (21).

When they stopped taking the spirulina, almost half of the responders developed these lesions again the following year.

In another study of 40 subjects with OSMF precancerous lesions, 1 gram of spirulina per day led to greater improvement in symptoms than the drug Pentoxyfilline (22).

Bottom Line: Spirulina may have some anti-cancer properties, especially against a type of precancerous lesion called OSMF (oral submucous fibrosis).

 

High blood pressure is an important driver of many killer diseases.

This includes heart attacks, strokes and chronic kidney disease.

While 1 gram of spirulina is ineffective, a dose of 4.5 grams per day has been shown to reduce blood pressure in individuals with normal blood pressure levels (10, 11).

This is thought to be driven by an increased production of nitric oxide, a signalling molecule that helps the blood vessels relax and dilate (23).

Bottom Line: In one study, a higher dose of spirulina has been shown to lead to lower blood pressure levels, a major risk factor for many diseases.

 

Allergic rhinitis is characterized by inflammation in the nasal airways.

It is triggered by environmental allergens, such as pollen, animal hair or even wheat dust.

Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is evidence that it can be effective (24).

In one study of 127 people with allergic rhinitis, 2 grams per day dramatically reduced symptoms like nasal discharge, sneezing, nasal congestion and itching (25).

Bottom Line: Spirulina supplements have been shown to be very effective against allergic rhinitis, helping to reduce various symptoms.

 

There are many different forms of anemia.

The most common one is characterized by a reduction in hemoglobin or red blood cells in the blood.

Anemia is fairly common in the elderly, leading to prolonged feelings of weakness and fatigue (26).

In a study of 40 older people with a history of anemia, spirulina supplementation increased the hemoglobin content of red blood cells. Immune function also improved (27).

However, this is just one study, and more research is needed before any recommendations can be made.

Bottom Line: One study shows that spirulina may be effective against anemia in the elderly. More research is needed.

Exercise-induced oxidative damage is a major contributor to muscle fatigue.

Certain plant foods have antioxidant properties that can help athletes and physically active individuals minimize this damage.

Spirulina appears to be beneficial, with some studies showing improved muscle strength and endurance.

 

In two studies, spirulina was shown to enhance endurance, significantly increasing the time it took for people to become fatigued (28, 29).

Another study in college athletes found that spirulina supplementation increased muscle strength, but did not have any effect on endurance (30).

Bottom Line: Some studies have shown that spirulina supplementation can enhance endurance, and one study shows that it can increase muscle strength.

 

Animal studies have shown that spirulina can significantly lower blood sugar levels.

In some cases, it has outperformed popular diabetes drugs, including Metformin (31, 32, 33).

There is also some evidence that spirulina can be effective in humans.

In a study of 25 patients with type 2 diabetes, 2 grams of spirulina led to an impressive reduction in blood sugar levels (9).

HbA1c, a marker for long-term blood sugar levels, decreased from 9% to 8%, which is substantial. Studies estimate that a 1% reduction in this marker can lower the risk of diabetes-related death by 21% (34).

However, this study was small and only lasted for 2 months, so take this with a grain of salt.

Spirulina may also have other beneficial effects, such as helping to “detoxify” the heavy metal arsenic from the body (35).

If you want to try this out yourself, then there is a good selection of spirulina supplements on Amazon, with thousands of interesting customer reviews.

At the end of the day, spirulina is incredibly healthy.

It is one of the few “superfoods” that are actually worthy of that term.

Remedies for Losing Weight

9 Evidence-Based Health Benefits of Kefir

Kefir is all the rage in the natural health community.

It is high in nutrients and probiotics, and is incredibly beneficial for digestion and gut health.

Many people consider it to be a healthier and more powerful version of yogurt.

Here are 9 health benefits of kefir that are supported by research.

Kefir is a fermented drink, traditionally made using cow’s milk or goat’s milk.

It is made by adding kefir “grains” to milk.

These are not grains in the conventional sense, but cultures of yeast and lactic acid bacteria that resemble a cauliflower in appearance.

Over a period of 24 hours or so, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir.

Then the grains are removed from the liquid, and can be used again.

This is what kefir (jar) and kefir grains (spoon) look like:

 

So basically, kefir is the drink, but kefir grains are the “starter kit” that you use to produce the drink.

Kefir originated from parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, which means “feeling good” after eating (1).

The lactic acid bacteria turn the lactose in the milk into lactic acid, so kefir tastes sour like yogurt, but has a thinner consistency.

A 175 ml (6 oz) serving of milk kefir contains (2, 3):

Protein: 6 grams.Calcium: 20% of the RDA.Phosphorus: 20% of the RDA.Vitamin B12: 14% of the RDA.Riboflavin (B2): 19% of the RDA.Magnesium: 5% of the RDA.A decent amount of vitamin D.

This is coming with about 100 calories, 7-8 grams of carbs and 3-6 grams of fat, depending on the type of milk that is used.

Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits (1).

Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir.

Bottom Line: Kefir is a fermented milk drink, cultured from kefir grains. It is a rich source of calcium, protein and B-vitamins.

 

Some microorganisms can have beneficial effects on health when ingested (4).

Known as probiotics, these microorganisms can influence health in numerous ways, including digestion, weight management and mental health (5, 6, 7).

Yogurt is the best known probiotic food in the Western diet, but kefir is actually a much more potent source.

Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich and diverse probiotic source.

Other fermented dairy products are made from far fewer strains, and don’t contain any yeasts.

Bottom Line: Kefir contains about 30 different microorganisms, making it a much more potent source of probiotics than other fermented dairy products.

 

Certain probiotics in kefir are believed to protect against infections.

This includes the probiotic Lactobacillus kefiri, which is unique to kefir.

Studies show that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter Pylori and E. coli (8, 9).

Kefiran, a type of carbohydrate present in kefir, also has antibacterial properties (10).

Bottom Line: Kefir contains the probiotic Lactobacillus kefiri, and the carbohydrate kefiran, both of which can protect against harmful bacteria.

Osteoporosis (“porous” bones) is characterized by deterioration of bone tissue, and is a massive problem in Western countries.

 

It is especially common among elderly women, and dramatically raises the risk of fractures.

Ensuring an adequate calcium intake is one of the most effective ways to improve bone health, and slow the progression of osteoporosis (11).

Kefir made from full-fat dairy is not only a great source of calcium, but also vitamin K2. This nutrient plays a central role in calcium metabolism, and supplementing with it has been shown to reduce the risk of fractures by as much as 81% (12, 13).

Recent animal studies have shown that kefir can increase calcium absorption by bone cells. This leads to improved bone density, which should help prevent fractures (14).

Bottom Line: Kefir made from dairy is an excellent source of calcium. In the case of full-fat dairy, it also contains vitamin K2. These nutrients have major benefits for bone health.

 

Cancer is one of the world’s leading causes of death.

It occurs when there is an uncontrolled growth of abnormal cells in the body, such as a tumor.

The probiotics in fermented dairy products are believed to inhibit tumor growth by reducing formation of carcinogenic compounds, as well as by stimulating the immune system (15).

This protective role has been demonstrated in several test tube studies (16, 17).

One study found that kefir extract reduced the number of human breast cancer cells by 56%, compared with only 14% for yogurt extract (18).

However, take all of this with a grain of salt, as this is far from being proven in living, breathing humans.

Bottom Line: Some test tube and animal studies have shown that kefir can inhibit the growth of cancer cells. This has not been studied in people.

 

Probiotics such as kefir can help restore the balance of friendly bacteria in the gut.

This is why they are highly effective for many forms of diarrhea (19, 20).

There is also a lot of evidence that probiotics and probiotic foods can help with all sorts of digestive problems (5)

This includes irritable bowel syndrome (IBS), ulcers caused by H. pylori infection, and various others (21, 22, 23, 24).

For this reason, kefir may be useful if you have problems with digestion.

Bottom Line: Probiotics like kefir can treat several forms of diarrhea. They can also lead to major improvements in various digestive diseases.

 

Regular dairy foods contain a natural sugar called lactose.

Many people, especially adults, are unable to break down and digest lactose properly. This condition is called lactose intolerance (25).

The lactic acid bacteria in fermented dairy foods (like kefir and yogurt) turn the lactose into lactic acid, so these foods are much lower in lactose than milk.

They also contain enzymes that can help break down the lactose even further.

Because of this, kefir is generally well tolerated by people with lactose intolerance, at least when compared to regular milk (26).

Also keep in mind that it is possible to make kefir that is 100% lactose free, by using coconut water, fruit juice or some other non-dairy fluid.

Bottom Line: The lactic acid bacteria have already pre-digested the lactose in kefir. People with lactose intolerance can often eat kefir without problems.

 

Allergic reactions are caused by inflammatory responses against harmless environmental substances.

People with an over-sensitive immune system are more prone to allergies, which can provoke conditions like asthma.

In animal studies, kefir has been shown to suppress inflammatory responses related to allergy and asthma (27, 28).

Human studies are need to better explore these effects.

 

The last one is not a health benefit, but important nonetheless.

If you are unsure about the quality of store-bought kefir, then you can easily make it at home yourself.

Combined with some fresh fruit, it makes one of the healthiest and tastiest desserts I have ever come across.

You can buy kefir grains in some health food stores and supermarkets.

It is also available on Amazon (see here), with hundreds of reviews, testimonials and tips from real customers.

There are some good blog posts and videos on how to make kefir, but the process is very simple:

Once it starts to look clumpy, it is ready. Then you gently strain out the liquid, which leaves behind the original kefir grains.

Now put the grains in a new jar with some milk, and the process starts all over again.

Delicious, nutritious and highly sustainable.

Remedies for Losing Weight