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Spirulina is a type of blue-green algae that’s packed with nutrients and often considered a superfood. It’s been used as a food source for several centuries in Mexico and some African countries, and in the U.S., it’s been sold in supplement form since the 1970s.

Today, spirulina is available in capsule, tablet or powder form and is a common ingredient in smoothies and other household snacks like popcorn and energy bars. “Research shows there are many health benefits that go with it,” says Lisa R. Young, PhD, RDN, an adjunct professor of nutrition at New York University in New York City.

If you’re interested in adding spirulina to your diet, here’s what you need to know about its health benefits and potential side effects. Speak with your doctor to determine if spirulina is right for you before incorporating it into your wellness regimen.

Spirulina is a blue-green algae that’s loaded with protein, vitamins, minerals, carotenoids and antioxidants. “It’s typically found in the waters of warmer climates,” says Maryann Walsh, a registered dietitian and certified diabetes educator based in Palm Beach, Florida. “[Spirulina is] rich in flavonoids and polyphenols, such as phycocyanin, which help contribute to its high antioxidant levels,” she says.

According to the U.S. Department of Agriculture, 1 teaspoon of spirulina contains:

Spirulina has a mostly “neutral” taste that some find to be “slightly bitter,” says Keri Gans, a registered dietitian nutritionist based in New York City. She recommends adding spirulina powder to your favorite smoothie, sprinkling it into salads and soups or mixing a spoonful into your morning oatmeal. “There’s a lot to do with it,” Gans says. “You could bake with it. You could even stir it into a glass of juice or water and drink it straight.”

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Spirulina is linked to many health benefits spanning from heart health and blood pressure to weight loss. However, Gans notes it’s not a magic pill. “Can it possibly do all these wonderful things that are claimed? Yes. But it should only be one part of what you’re doing,” she says.

Here’s a look at some of spirulina’s potential health benefits.

Spirulina supplements can help lower levels of total cholesterol, low-density lipoprotein (LDL) cholesterol and triglycerides significantly, according to a 2018 study in the journal Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy. In this study, participants consumed 1 to 19 grams of spirulina a day for two to 48 weeks before researchers concluded that spirulina has a “favorable effect” on these cardiac measures[1]Huang H, Liao D, Pu R, Cui Y. Quantifying the effects of spirulina supplementation on plasma lipid and glucose concentrations, body weight, and blood pressure. Diabetes Metab Syndr Obes. 2018;11:729-742. .

Another study notes blue-green algaes like spirulina can be effective natural options for improving blood lipid profiles, preventing inflammation and oxidative stress, and protecting against cardiovascular disease[2]Ku CS, Yang Y, Park Y, Lee J. Health benefits of blue-green algae: prevention of cardiovascular disease and nonalcoholic fatty liver disease. J Med Food. 2013;16(2):103-111. . Experts attribute spirulina’s cardiovascular benefits to its antioxidant and anti-inflammatory properties.

Though limited, research on spirulina’s impact on gut health is promising. A 2017 study on older mice showed it helped preserve gut function during aging, and it may help preserve a “healthy gastrointestinal microbial community” as well[3]Neyrinck AM, Taminiau B, Walgrave H, et al. Spirulina protects against hepatic inflammation in aging: an effect related to the modulation of the gut microbiota?. Nutrients. 2017;9(6):633. .

“Spirulina has prebiotic properties and the good bacteria in your gut feed on that,” says Gans. However, while studies show promising results, Gans adds that more research is needed.

“[Spirulina] fights cardiovascular disease by lowering harmful LDL cholesterol levels while promoting healthy HDL cholesterol levels,” says Jamie Hickey, a registered dietitian and certified personal trainer based in Philadelphia.

Indeed, a study in the Journal of the Science of Food and Agriculture found adults with high cholesterol who consumed spirulina for three months experienced improvements in their triglycerides, LDL cholesterol and total cholesterol levels. By supplementing with 1 gram of spirulina a day for 12 weeks, participants lowered their triglycerides by 16% and LDL by 10%[4]Mazokopakis EE, Starakis IK, Papadomanolaki MG, Mavroeidi NG, Ganotakis ES. The hypolipidaemic effects of Spirulina (Arthrospira platensis) supplementation in a Cretan population: a prospective study. Journal of the Science of Food and Agriculture. 2014;94(3):432-437. .

Additional research indicates that spirulina supplements can have a significant effect in reducing plasma concentrations of total cholesterol, LDL cholesterol and triglycerides while elevating HDL (good) cholesterol[5]Serban MC, Sahebkar A, Dragan S, et al. A systematic review and meta-analysis of the impact of Spirulina supplementation on plasma lipid concentrations. Clin Nutr. 2016;35(4):842-851. .

Spirulina can help encourage “significant reductions in body fat percentage and waist circumference,” says Walsh. When people who were overweight regularly ate spirulina for three months in a 2016 study, they experienced an improvement in their body mass index[5]Serban MC, Sahebkar A, Dragan S, et al. A systematic review and meta-analysis of the impact of Spirulina supplementation on plasma lipid concentrations. Clin Nutr. 2016;35(4):842-851. .

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Hypertension—or high blood pressure—affects nearly half of U.S. adults and heightens risk of heart disease and stroke. Spirulina can help lower blood pressure levels—in fact, recent research notes it’s a “promising non-pharmacological approach” to treating hypertension[7]Carrizzo A, Conte GM, Sommella E, et al. Novel potent decameric peptide of spirulina platensis reduces blood pressure levels through a pi3k/akt/enos-dependent mechanism. Hypertension. 2019;73(2):449-457. .

When it comes to exercise and fitness benefits, spirulina can help enhance muscle strength, endurance and performance. In one study, men who took a 6-gram spirulina supplement every day for four weeks enjoyed longer periods of exercising without fatigue than those who didn’t[8]Kalafati M, Jamurtas AZ, Nikolaidis MG, et al. Ergogenic and antioxidant effects of spirulina supplementation in humans. Med Sci Sports Exerc. 2010;42(1):142-151. .

Anemia—or a lack of healthy red blood cells—causes extreme fatigue. Spirulina has been shown to help counteract anemia in certain cases. In a study focused on senior citizens with anemia, for instance, spirulina supplements were found to increase the hemoglobin content of red blood cells, specifically benefitting older women[9]Selmi C, Leung PS, Fischer L, et al. The effects of Spirulina on anemia and immune function in senior citizens. Cell Mol Immunol. 2011;8(3):248-254. .

Some health experts have also tested spirulina for anti-cancer benefits. “The active compound in spirulina is phycocyanin, which contains strong antioxidant and anti-inflammatory properties, making it a healthy food to prevent cancer and other diseases,” says Young.

Spirulina has been shown to have benefits in the prevention and management of diabetes as well. A 2018 review study found supplementing with spirulina significantly lowered people’s fasting blood glucose levels[10]Huang H, Liao D, Pu R, Cui Y. Quantifying the effects of spirulina supplementation on plasma lipid and glucose concentrations, body weight, and blood pressure. Diabetes Metab Syndr Obes. 2018;11:729-742. . “It contains around 4 grams of protein per tablespoon, which is good for blood sugar control and diabetes control,” says Young, who recommends sprinkling it into everyday favorites, such as coffee drinks and acai bowls.

Though these early findings are promising, Gans cautions that they should be kept in proper perspective. “I would never say to start adding spirulina and go off any medication that you’re on,” she says. “But, if it’s looking like you’re starting to have some insulin resistance, perhaps this could be one tool out of many in your toolbox.”

Spirulina supplementation is also linked to protection against allergic reactions, as it can help stop the release of histamines, which cause allergy symptoms. One study found people with allergic rhinitis who consumed 2 grams of spirulina a day experienced significant improvement in symptoms like nasal discharge, sneezing, nasal congestion and itching[11]Cemal Cingi, C. Conk-Dalay, M. Cengiz Bal, H. The effects of spirulina on allergic rhinitis. Eur Arch Otorhinolaryngol. 2008 Oct;265(10):1219-23. .

Spirulina may boost a person’s metabolism, which can make them feel more energized, Young says. It also means they would burn more calories each day, which can help with weight loss.

Spirulina may also support mental health—perhaps even playing a role in treating mood disorders. The superfood has been found to contain tryptophan—an amino acid that increases the amount of serotonin in the brain—and may be a helpful supplement in preventing and controlling some mental health disorders, such as depression, bipolar disorder, eating and anxiety disorders, and schizophrenia, among others.

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Though it’s full of benefits, consuming spirulina does come with some risk. During algae’s growth cycle in marine environments, it may accumulate heavy metals, harmful bacteria or microcystins, which can be harmful to the liver, says Walsh. Spirulina also has anticoagulant (or blood-thinning) effects, which means individuals with clotting disorders or who are on blood thinner medications should use it with caution, she adds.

Additionally, spirulina contains phenylalanine, an amino acid that’s harmful to those with the genetic disorder phenylketonuria (PKU). People with autoimmune disorders may also experience adverse reactions to the algae, says Walsh.

Any time you buy a supplement, it’s important to check that it’s been third-party tested, which ensures it’s safe for consumption, Gans says. She also recommends following the dose recommended on the product label. “Supplements are meant to be taken as recommended, not on a whim,” she says.

You May Also Be Interested In Spirulina Available On Amazon

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(Note: All prices are accurate as of publication and are subject to change.)

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Angela Haupt has been a health writer and editor for more than a decade. She was previously the managing editor of health at U.S. News & World Report, where she spent 11 years covering and editing wellness and conditions topics. She helped launch the popular Best Diets rankings and continued to oversee the franchise throughout her time there. Angela has also written about health and wellness for publications such as the Washington Post, USA Today, Everyday Health and Verywell Fit. She’s passionate about helping people make healthier decisions through accurate journalism that delivers the facts and puts them in context.

Jessica is a writer, editor and media professional who has spent her career working with some of the most influential names in media. Prior to joining Forbes Health, Jessica was the manager of creative communications at Hearst, where she specialized in high-level production and project management. As a freelance writer, Jessica has written across a range of topics, including entertainment, travel and career. Her work can be found in Variety, Paste Magazine, The Muse and on her personal website (jessicamlester.com).