An impressive list of beneficial properties makes superfoods desirable additions to the diet of anyone who cares about health. One of these supplements is spirulina, the beneficial properties and contraindications of which are discussed not only by supporters of a healthy lifestyle - scientists and doctors also show noticeable interest.
It became the subject of scientific research several decades ago. During this time, many interesting facts have accumulated about its effect on the body.
From the article you will learn:
- what is spirulina for?
- how to use;
- what is useful;
- can it harm and to whom;
- how to protect yourself when choosing;
- a simple recipe from available products;
- What kind of “superfood” is this and where did it come from?
Spirulina algae: what is it and what is it used for
Arthrospira is a popular dietary supplement and a recognized superfood, commercially known as Spirulina. This is a complete protein of plant origin, containing all essential acids - the dried product contains up to 60% protein. It is also a rich source of potassium, iron and essential fatty acids. The cyanobacterium spirulina has many beneficial properties.
Her “track record” includes:
- liver protection,
- strengthening the immune system,
- help in treating anemia,
- regulation of body weight and appetite,
- reducing the level of “bad” cholesterol.
Cyanobacteria, or blue-green algae, are among the oldest microorganisms that have inhabited our planet for billions of years. They have an extraordinary ability to survive.
Cyano means 'blue' in Greek. These microalgae contain chlorophyll (green), phycocyanins and anthocyanins (blue), which when mixed give the product its characteristic blue-green color.
Because of their large size for bacteria, scientists first classified them as plants. Now all forms of cyanobacteria, including spirulina, or Arthrospira (lat.), are classified as bacteria. However, the name “blue-green algae” remains.
How to get this superfood
Under natural conditions, arthrospira lives only in two lakes (in Africa and Mexico). The production of this food additive is established in Europe, the USA, China, India, Thailand, Pakistan and many other countries. Spirulina farms are also opening in Russia.
Microalgae are grown in artificial reservoirs, then dried or frozen. With the first method of harvesting spirulina, preservatives and stabilizers can be added. As a result, digestibility and benefits are reduced, and the potential harm is increased, therefore, the frozen option is preferable.
To obtain a product with a high level of safety and benefit, it is important to follow a number of rules when producing spirulina. For example, due to its ability to absorb heavy metals from the environment, some farms regularly test for their presence.
Ideally, cultivation should be in a controlled environment, free of pesticides and fertilizers, and away from pollutants. Try to choose manufacturers with a good reputation.
Detailed chemical composition of spirulina
Arthrospira is known for its “protein” properties, so it is often recommended to vegetarians and vegans as a source of easily digestible, complete protein (including all essential amino acids).
It contains a large proportion of other nutrients, the source of which is often recommended from animal products.
- There are up to 150 times more B vitamins in spirulina than in dairy and meat products, as well as eggs.
- Vitamin A is even more interesting - it is 300–400 times more abundant than in cheeses and butter.
- There is three times more vitamin E than in wheat germ.
- The beta-carotene content in atrospire is 25 times higher than in carrots.
- The high bioavailability of iron makes it one of the important natural supplements for iron deficiency conditions.
Spirulina protein includes the substance phycocyanin, a powerful natural immunostimulant. Chlorophyll in the composition helps to heal the liver and has an anti-cancer effect. It also has an amazing range of anthocyanins - antioxidant phytonutrients. These anthocyanins are known for their powerful anti-carcinogenic properties.
Some of the antioxidants found in spirulina include selenium, phenolic acid, vitamin E, and carotenoids. Antioxidants destroy free radicals in the body that damage cells.
Microalgae spirulina: composition1
| Nutrients | Mass fraction, % |
| Protein | 60–70 |
| Carbohydrates | 10–15 |
| Lipids | 6,5–8,0 |
| Ash | 7,5–8,0 |
| Cellulose | 2,0 |
| Carotenoids | 0,22–0,40 |
| Chlorophyll | 0,76–0,94 |
| Phycocyanin | 0,8–1,0 |
| Omega-6 unsaturated fatty acids | 2-2,6 |
| Calcium | 0,12 |
| Phosphorus | 0,83 |
| Potassium | 1,4 |
| Sodium | 0,03 |
| Magnesium | 0,37 |
| Iron | 0,05 |
| Zinc | 0,003 |
| Vitamins | mg/kg |
| Beta carotene | 1 100–2 400 |
| B1 | 55 |
| B2 | 35 |
| B6 | 3-8 |
| B12 | 1,6-3,2 |
| E | 190 |
Slimming product spirulina: lozenges
A unique drug makes it possible to cope with extra pounds in a few weeks. This effect is due to the components that make up it:
- folic acid – stabilizes the functioning of internal organ systems, maintains normal hemoglobin levels;
- phycocyanin – taking spirulina for weight loss supports the functioning of stem cells and makes the immune system stronger;
- carotene – protects the body from the effects of free radicals and cleanses internal organs of accumulated toxins and waste;
- B vitamins – essential for visual health and to eliminate insomnia.
Why does the weight loss product spirulina lozenges help burn fat deposits? This is due to the fact that the metabolic process becomes more active. Regular use of the drug makes it possible to stabilize digestion, restore energy, increase hemoglobin and cope with appetite, which cannot be tamed by other means.
The effect of the product begins three hours after you use it. Spirulina, a new generation weight loss product, continues to work for several days in a row. The body is instantly cleansed of dangerous components. Lozenges promote cell oxidation, destroying fat deposits. You don't have to give up your usual meals and go to the gym every day to get your figure in order.
Spirulina: properties and health benefits
This microalgae has rightfully earned the respect of doctors and scientists. Many studies, books and articles are devoted to it. This is an effective remedy for normalizing metabolism, compensating for vitamin and mineral deficiencies.
The effect of spirulina on the body:
- Has an antioxidant, immunomodulatory, anti-inflammatory effect2
- Reduces appetite, improves lipid profile3
- Improves brain health, has a neuroprotective effect, reduces mental fatigue4
- Improves the condition of intestinal microflora, reduces inflammation5
- Protects and restores the liver in case of toxic damage6
- Improves blood condition in case of anemia7
- Reduces hyperglycemia and oxidative stress in diabetes8
The benefits of using spirulina for children are also undeniable. It can be given to children in either powder or tablet form.
Advantages and disadvantages
Spirulina tablets, reviews of the action of which, in most cases, confirm their effectiveness, have proven themselves well in the market for weight loss products. Like any drug, dietary supplements based on this freshwater algae have their advantages and disadvantages.
Pros:
- have virtually no contraindications;
- replace several vitamin-mineral complexes at once.
Minuses:
- overdose is possible while taking multivitamins;
- tablets with a low content of active substance must be taken more often and in large quantities;
- the drugs cannot be called budgetary, so a course of treatment is not available to everyone;
- when buying pills online, you may encounter counterfeits;
- It is impossible to achieve weight loss results without following a diet.
Despite the high cost, preparations containing spirulina are becoming increasingly popular.
Spirulina: beneficial properties for women and more
During pregnancy, superfoods become a real lifesaver. Synthetic vitamins and supplements are gradually losing their position due to low effectiveness and risks of side effects.
Natural supplements come onto the scene to help improve your condition with minimal risks. Due to its nutritional value, Arthrospira helps maintain and strengthen health during pregnancy, when the need for nutrients increases.
The benefits of spirulina for hair are no less important for women. A variety of antioxidants, essential fatty acids, and cleansing nutrients promote healthy skin and hair. Consuming this cyanobacterium helps combat the causes of hair loss, loss of skin tone and other signs of aging.
The use of spirulina for the skin is not limited to ingestion - creams and masks with this cyanobacterium tone, smooth out wrinkles, and improve skin health.
The high content of amino acids and vitamins helps skin regeneration, nourishes and rejuvenates. Spirulina-based acne products have also been shown to be effective and safe.
Reviews from women who consumed spirulina
Representatives of the fairer sex who experienced the effect of the drug managed to lose extra pounds. They answer the question of whether you can lose weight with spirulina, and how to do it safely.
The use of spirulina for weight loss
Women claim that algae makes it possible to cope with 5-7 kilograms in a week. It is enough to simply add it to drinks or prepare dishes using it, avoiding strict diets.
Experts also studied whether spirulina helps you lose weight. They discovered its ability to quickly burn fat deposits. That is why it is quite reasonable to use such products in order to lose excess weight.
Consuming Spirulina: How to Take for Maximum Benefits
Arthrospira is produced in the form of powder, granules, capsules or tablets. There is also a frozen version, but the price for such products is higher.
Choose the manufacturer carefully, find out the composition - chemicals may be added to the final product to increase shelf life or give it shape.
When cooking, it is more convenient to use spirulina powder; There is no universal answer to how to take it to get better results. If there is a specific task, and even more so a diagnosis, you need to consult a competent specialist (doctor, nutritionist).
General recommendations are:
- The daily preventive norm for adults is 2–5 g, for children — 1–2 g.
- It is advisable to consume half an hour before meals with one or two glasses of water.
- Taken in courses of 3–4 weeks. Then take a break for 1-2 weeks and you can repeat.
Results of taking spirulina for weight loss.
Spirulina for weight loss is a very effective drug. If you take this algae in tablets or capsules 30 days before meals, the first changes on the scales will occur after 5-7 days of taking the drug. In 1.5-3 months it is possible to remove from 4 to 7 kg of fat deposits.
At the same time, you will not only notice a significant reduction in excess weight in problem areas (abdomen, thighs, buttocks, face), but also note a number of positive changes in your well-being: you will have more strength, problems with the lymphatic system will go away, skin texture will improve, elasticity and firmness will return . With long-term use, our customers note a reduction in fine wrinkles (they especially like the improvement of the skin in the neck and décolleté).>
When is the best time to take spirulina and why?
Ideally, consume spirulina in the morning on an empty stomach. As a result, the detoxification process will intensify and the healing effect will accelerate.
Taking it on an empty stomach with water will help:
- reduce cravings for sweets,
- accelerate the elimination of toxins,
- get rid of excess weight,
- improve metabolic processes,
- feel full faster while eating.
If you are planning to use spirulina for weight loss, this intake option is for you! As a bonus, you will experience an improvement in your lipid profile and cardiovascular health.
And arthrospira can be combined with another single-celled algae - chlorella. The therapeutic effect is enhanced (do not forget to recalculate the dosage).
Some people don’t like the taste of spirulina at all - how to drink if the additive tastes bad? Use the capsule version, or better yet, choose another manufacturer - perhaps this arthrospira is contaminated with other microalgae, which causes an unpleasant swampy taste.
Three tips on how to properly take spirulina in other products
- This superfood is not meant to be cooked.
- It is better to add to freshly prepared dishes. Place uneaten food in the refrigerator.
- If possible, combine with several glasses of liquid. This will enhance the effect.
Spirulina for weight loss
Once the product enters the digestive organs, it gradually envelops their walls. Thanks to the fact that your appetite immediately decreases, you can easily control your own weight. The drug spirulina for weight loss has the following beneficial properties:
- the body is restored, cells regenerate faster;
- blood sugar and cholesterol levels are normalized;
- metabolism and metabolic process improves;
- the feeling of hunger is dulled;
- all dangerous components come out;
- food digestion becomes faster.
Spirulina for weight loss
In practice, it has been proven that spirulina for weight loss gives the desired results after some time. Using the product you can cope with stretch marks and “orange peel” skin. To do this, you need to do wraps using the ingredient several times a week. After some time, you will notice that fat deposits begin to quickly disappear.
Spirulina: method of use for weight loss
A unique ingredient that helps you lose excess weight, available in various forms. The main types of the drug are as follows:
- powder - it is usually used in an amount of no more than a teaspoon per day. The powder can replace seasoning for different dishes. It can also be dissolved in a variety of drinks;
- tablets - you can only take two of these tablets per day. They need to be washed down with plenty of still water;
- capsules – you are allowed to take up to six capsules per day. They drink them between meals in the morning, at lunch and in the evening. You can drink six capsules at once, replacing one meal, if we are talking about an adult.
You can choose the appropriate option for using the product that suits you. However, ask your doctor for advice in advance to avoid any health problems. He will tell you what to pay attention to and what dosages to follow.
Smoothie recipe with spirulina and banana
To avoid losing the nutritional value of arthrospira when preparing smoothies, follow two rules:
- do not heat,
- Do not add cow's milk.
In the first case, nutrients are destroyed, in the second, their digestibility is impaired. It is better to use plant-based milk, such as oat, coconut or sesame.
The simplest version of a smoothie consists of only three ingredients:
- 1 glass of water or plant milk,
- 1 ripe banana;
- 1 teaspoon of spirulina (optional).
Peel the banana and mix with the remaining ingredients in a blender. This is the base; you can add berries, pieces of fruit, vegetables and herbs to it.
Spirulina: contraindications and potential risks
Despite the numerous beneficial properties proven by science, this blue-green algae has nuances that do not allow it to be used without reservations. Here are the three main risks; a full list of contraindications is below.
Risk 1. Heavy metals and microcystin
Batches of spirulina may be contaminated with fragments of other forms of cyanobacteria, which contain the toxin microcystin. The use of this toxin is fraught with intestinal disorders, and with long-term use even liver cancer. There is also a risk of product contamination with heavy metals. Therefore, be extremely scrupulous in choosing a manufacturer.
Risk 2: Cleansing and blood-thinning properties are not beneficial for everyone.
The ability to thin the blood and accelerate the removal of waste and toxins from the body impose restrictions in some diseases. For example, during chemotherapy, spirulina can interfere with the medicinal effect of drugs, as it promotes the rapid removal of harmful substances. The same applies to sand and stones in the kidneys and liver. The use of this cyanobacterium along with turmeric, garlic and other blood thinning products or drugs is also not recommended.
Risk 3. Additive specificity
Individual intolerance is possible, the side effects of which may include headache, sweating, nausea, difficulty concentrating and facial flushing. Therefore, it makes sense to start taking spirulina with small doses.
Full list of contraindications:
- hyperthyroidism,
- phenylketonuria,
- kidney and liver stones,
- individual intolerance,
- recent strokes and heart attacks,
- taking anticoagulants (drugs or substances that thin the blood).
Contraindications
Spirulina tablets, reviews of the action of which are mostly positive, have no absolute contraindications. Scientific studies have not revealed any negative effects of the drug on the human body. Its overdose is also doubtful, however, the presence of individual tolerance to one or several components included in the complex composition of the algae cannot be ruled out.
However, there are a number of restrictions that should be taken into account when taking the drug. Spirulina is not recommended:
- patients with cancer undergoing chemotherapy;
- people suffering from bile or urolithiasis;
- pregnant and lactating women;
- in case of presence of autoimmune diseases and phenylketonuria;
- children under 3 years old.
Spirulina can affect the effect of certain medications, increasing or decreasing it. Patients who regularly take one or more medications should consult a doctor before using dietary supplements based on this algae.
It is also not recommended to take it simultaneously with medications or folk remedies that thin the blood, for example, ginger, garlic, and curcuma.
