Spirulina, or spirulina, is a spiral-shaped alga that has existed for 3 billion years. It grows naturally in lakes near the equator, in India and Chad. Low in calories, it contains large amounts of protein, vitamins, antioxidants (carotenoids, phycocyanins), gamma-linolenic acids (from the omega-6 family), and iron, which is why it is particularly popular.
Spirulina, an iron-rich superfood that's good for your health
Depending on its origin, spirulina contains between 55% and 70% of protein of excellent quality. This microalga does indeed contain the eight amino acids that must be supplied to our bodies to form proteins.
Spirulina is an important source of iron: 800 mg to 1,800 mg per kg, or 20 times more than wheat germ! This mineral, which is essential to our bodies, is therefore not found only in foods of animal origin such as meat, offal or fish.
One of spirulina's most interesting components is chlorophyll. It has a positive influence on the production of red blood cells and purifies the blood.
Phycocyanin, a component unique to spirulina, also has detoxifying properties and stimulates the immune system.
Spirulina also contains zinc, selenium, manganese, copper, chromium and plenty of minerals (calcium, magnesium, sodium, potassium, phosphorus). It boosts the body's overall functioning.
The cell wall of spirulina is very thin, unlike that of conventional seaweed. Nutrients are therefore absorbed by the body very quickly and completely. They are consequently easily assimilated by children and older people.
In short, spirulina is a microalga with exceptional nutritional content that requires neither processing nor cooking and causes no pollution. It is therefore one of the best solutions for the future of healthy eating and environmental protection. Spirulina will indeed be an excellent vegan alternative to meat.
Spirulina, the secret of iron athletes
The purifying and oxygenating action of pure spirulina promotes the rapid and effective elimination of pollutants and lactic acid produced during exercise. It therefore helps increase energy and speeds up recovery after training or competition. It is great for boosting performance!
A true energy concentrate thanks to its iron, vitamin B12, beta-carotene, protein, and antioxidant content, spirulina is therefore highly beneficial for athletes, particularly with regard to muscle oxygenation.
Studies conducted on several groups of athletes have clearly demonstrated that spirulina improves both endurance and recovery, and helps combat physical fatigue.
Spirulina, an iron-rich algae not just for athletes
Spirulina is an exceptional dietary supplement recommended for:
- people at high cardiovascular risk,
- people with type 2 diabetes,
- people who have reduced or excluded animal proteins from their diet (flexitarians, vegetarians, vegans),
- people following low-calorie diets,
- malnourished and anemic people,
- pregnant women.
A 2020 study by Hélon C. Morgan and Kelly J. Moorhead concluded that it has been scientifically proven in vivo and in vitro that spirulina plays a role in treating certain allergies, anemia, cancer, hepatotoxicity, viral and cardiovascular diseases, hyperglycemia, cholesterol, immune deficiency, and inflammatory reactions. In short, spirulina provides all these benefits throughout life!
Spirulina: how should you consume it for iron-rich health?
In general, long-term studies on spirulina consumption suggest that taking two to five grams per day is beneficial. To avoid symptoms related to spirulina’s detoxifying properties, start with 1 g per day for 1 week, then gradually increase the dose over the following weeks.
How should you consume spirulina if you are an athlete?
- As tablets dosed at 500 mg of spirulina: 2 in the morning and 1 at 4 p.m. between meals during the first week, then 3 in the morning and 3 at snack time in the following weeks.
- As powder: 1 teaspoon in a glass of water every morning, and at snack time in a green juice or smoothie. The taste and smell are very strong, so this is best reserved for the brave.
How should you consume spirulina when you are pregnant?
As mentioned earlier, spirulina is an algae with exceptional nutritional value and is ideal throughout all 9 months of pregnancy as a fortifying supplement.
- As tablets dosed at 500 mg: 5 at breakfast
- As flakes: 1 teaspoon at breakfast.
How should you consume spirulina in cases of anemia, iron deficiency, or iron deficiency anemia?
Rich in iron, amino acids, and chlorophyll, spirulina is ideal in cases of anemia. It is almost a complete food in itself.
- Tablets : 3 in the morning and 3 at lunchtime with the meal. They are very small and easy to take, as a 3-month treatment.
- Powder : 1 teaspoon in a glass of water or soup with the meal every day. Warning: this green powder tastes like algae and has a fairly strong smell. For the brave only!
WARNING: if anemia persists despite taking an iron-based supplement. It is advisable to consult a naturopath, as anemia may be caused by poor iron absorption in the intestines. Thus, regardless of how many dietary supplements you may take, the iron will not be absorbed or incorporated into hemoglobin.
How should spirulina be consumed in cases of fatigue?
Rich in protein, iron, and antioxidants, spirulina revitalizes the body and replenishes its reserves. Take it as a 2-month treatment, to be repeated if needed.
- Tablets containing 500 mg: 2 in the morning and 1 at 4 p.m. between meals during the first week, then 3 in the morning and 3 at snack time in the following weeks
- Powder: 1 teaspoon in a glass of water every morning and at snack time in a green juice or smoothie. The taste and smell are very strong, once again, so this is reserved for the brave.
- Capsules containing 250 mg: 2 in the morning and 2 at snack time with meals.
WARNING: SPIRULINA AND ITS DANGERS:
- Contraindication: people with phenylketonuria or cancer, or those taking anticoagulant medication, should avoid spirulina. People with excessively high ferritin levels should also avoid taking it.
- Note: increase the doses gradually, as more than 1.5 grams per day can disrupt digestion and cause migraines. This freshwater algae’s iodine content should theoretically not cause any problems. In cases of thyroid dysfunction, as a precaution, start with small doses and check TSH, T3, and T4 levels through blood tests.
- Also avoid taking it in the evening, as it can disrupt sleep.
- Also avoid consuming spirulina with tea, which prevents proper iron absorption.
With regular use, results and effects appear after one to three weeks. It is an excellent daily supplement. There are many very affordable products in health food stores and pharmacies; all you have to do is find the right one for you!
Go green! Take care of yourself.
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