While adding something into your smoothie that looks like it was harvested from a murky lake or ocean might not be that appetizing, it can seriously up your nutrition game. “Spirulina is blue-green algae that is rich in vitamins and minerals, including calcium, niacin, potassium, magnesium, B vitamins and iron,” Keri Gans, RDN, a nutrition consultant and the author of The Small Change Diet, explains to Byrdie.
In fact, Cathy Holligan, certified holistic health coach and founder of Intentioned Wellness, describes it as “an amazingly powerful and beneficial superfood” that has existed on planet earth long before humans arrived. “Its numerous nutritional qualities may have aided in promoting the additional growth,” she explains.
In case you are curious where it gets its color from, “the blue color is from a pigment called phycocyanin, and the green color comes from chlorophyll,” she continues. “Separately, chlorophyll and phycocyanin are immensely beneficial to our bodies, but together they pack a health punch that is hard to beat.”
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While spirulina offers many health benefits, some people should avoid taking it. “Spirulina may contain toxins and therefore should be avoided by those who auto-immune compromised and are pregnant,” says Gans. “It also may affect one's blood sugar and therefore should not be taken by an individual with diabetes.”
Holligan adds that people who have allergies to seafood, seaweed, and other sea vegetables should also avoid spirulina. Both suggest that if you are taking any medication, you should check with your doctor before taking it.
As with any supplement, you should buy a nationally recognized brand and one with a third-party certification such as USP-verified, Gans says. And while there is no set dosage, she notes that most commercial brands recommend three to three-and-a-half grams per day.
As for how to take it, there are a variety of ways. “You could add it to water, smoothies, soups, juice, or even sprinkle on to a salad,” she says.
But before you dowse your food in the greenish-blue powder, you might want to take into consideration its taste. “Spirulina does have a mild fishy taste, so be sure to add sparingly and taste as you go, not to overwhelm the palate,” says Holligan. “I’d recommend starting with ⅛ teaspoon and working your way up from there, adding ⅛ teaspoon at a time.”
“Spirulina is considered safe, even at high doses, but since our bodies all process and respond to foods differently, there’s always the chance that side effects may occur,” Holligan states. The most common side effects from taking spirulina include nausea, vomiting, diarrhea, headaches, and fatigue, per Gans. “If the spirulina is contaminated, the side effects can be more severe and include liver damage, shock, rapid heartbeat, and potentially death,” she adds.
If you experience any unwanted symptoms after consuming spirulina, consult with your healthcare provider.
The benefits of adding Spirulina to your diet clearly outweigh any potential cons. Unless you fall into the limited category of those who shouldn’t take it, it can’t hurt to add a little to your smoothie, soups, or sprinkle on your salad. And, if you aren’t into the taste, go light on it!
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