Spirulina

Spirulina, a type of non-toxic blue-green algae (cyanobacteria), primarily includes species like Arthrospira platensis and A. maxima. Widely recognized as a rich source of nutrients, spirulina is popular in dietary supplements for its high protein, iron, B vitamins, and a variety of minerals. However, it's important to note that spirulina contains pseudovitamin B12, which is biologically inactive in humans, and not a reliable source of active vitamin B12.

Phycocyanobilin, a key bioactive compound in spirulina, comprises roughly 1% of its total composition. This compound is known for its antioxidative and anti-inflammatory effects, achieved by inhibiting the NADPH oxidase enzyme complex. It also acts on inflammation pathways like NF-κB and MAPK, decreasing pro-inflammatory factors and increasing anti-inflammatory cytokines. Research suggests spirulina may improve lipid panels, reduce blood pressure, and enhance liver health, alongside improving antioxidant status and reducing oxidative stress markers.

While spirulina is generally considered safe, there are concerns about contamination with microcystins from other bacteria, and heavy metals like lead, mercury, and arsenic in supplements, especially in unregulated markets. Risks with any supplement regimen can always be mitigated by choosing supplement sellers with lab-tested products. As with any supplement, it is important to talk to a healthcare professional before use.

The appropriate dosage of Spirulina in milligrams (mg) can vary based on individual needs and specific health goals. A common dosage of Spirulina typically ranges from 500 mg to 3,000 mg daily, but it can vary widely depending on the concentration of the supplement and the intended use. It's important to follow the recommended dosage instructions provided on the product label or consult with a healthcare provider or a registered dietitian for personalized guidance, especially if you have specific health concerns or dietary needs. Ensuring you use Spirulina at the right dosage for your individual requirements can help you enjoy its potential health benefits while minimizing the risk of side effects or interactions with other medications or supplements.