Spirulina
Blue-green algae superfood rich in protein, vitamins, and phycocyanin.
By Suplagen Team · Updated
What it is
Spirulina (Arthrospira platensis) is a cyanobacterium rich in protein, B vitamins, iron, and the antioxidant pigment phycocyanin.
How it works
Phycocyanin provides potent antioxidant and anti-inflammatory effects; rich nutrient matrix supports overall nutritional status.
What the evidence says
Emerging evidence for lipid and blood sugar modulation; moderate evidence for antioxidant and anti-inflammatory effects.
How much to take
The catalog range is 1 to 3 g daily, with a 5 g ceiling. Start at 1 g and increase; three tablets is a typical dose, and powder blends into smoothies if you'd rather not swallow them.
The evidence is moderate for antioxidant and anti-inflammatory effects and emerging for lipid and blood sugar modulation. Source matters more than dose: choose brands tested for heavy metals and microcystins.
When and how to take it
With food, in the morning. No spacing rules.
It appears in our energy and immune support guides at an emerging grade, honestly labeled.
Who should skip it
Phenylketonuria rules it out; spirulina contains phenylalanine. Autoimmune disease is a caution. Interactions: immunosuppressants (moderate) and anticoagulants (mild). Pregnancy safety isn't established.
Safety Notes
- Source matters — choose brands tested for heavy metals and microcystins. Organic preferred.
- Use caution with: phenylketonuria (contains phenylalanine), autoimmune disease (caution).
- immunosuppressants: May stimulate immune function; may counteract immunosuppressive drugs.
- anticoagulants: Contains vitamin K; may affect INR.
Common questions
How much spirulina should I take daily?
1 to 3 g, starting at 1 g, with a 5 g ceiling. Buy from a brand that tests for heavy metals.
Is spirulina safe?
From a tested source at catalog doses, generally yes. The risks are contamination in untested products, and specific conditions: PKU, autoimmune disease, and immunosuppressant use.
When should I take spirulina?
With food in the morning, or blended into a smoothie. Timing doesn't matter beyond tolerance.