Is spirulina good for weight loss?
Although caloric restriction and exercise are the mainstay treatments for obesity, spirulina has shown significant benefits in aiding weight loss.
How much spirulina should I take to lose weight?
In a small-scale 2014 study , people who took 6 g of spirulina a day experienced beneficial metabolic effects, alongside weight loss and better health-related quality of life.
Does spirulina speed up metabolism?
Spirulina is known to boost a person's metabolism. A higher metabolic rate is directly proportional to the number of calories they burn each day, which may aid in weight loss. Also, according to a study, people who were overweight and regularly had spirulina for at least 3 months showed improved body mass index (BMI).
What are the dangers of spirulina?
But Spirulina may become contaminated with toxic metals, harmful bacteria and microcystins — toxins produced from some algae —if it is grown in unsafe conditions. Contaminated Spirulina can cause liver damage, nausea, vomiting, thirst, weakness, rapid heartbeat, shock and even death.
Can spirulina make you put on weight?
Spirulina Calories and Nutrition It takes an extra 3,500 calories over and above your daily needs to gain a pound. A tablespoon of dried spirulina, which is how you're most likely to find it sold, contains only 20 calories, so it would take quite a bit of spirulina to cause weight gain.
How long does it take for spirulina to start working?
about 1-3 weeksIt takes about 1-3 weeks for you to notice a change in energy levels. The results differ from person to person and obviously depend on your condition. Tip; drink plenty of water every day. Most people around normally ask, where can spirulina be found?
What happens when you take spirulina everyday?
For example, it can lower total cholesterol, “bad” LDL cholesterol and triglycerides, while raising “good” HDL cholesterol. In a study in 25 people with type 2 diabetes, 2 grams of spirulina per day significantly improved these markers ( 9 ).
Does spirulina help with bloating?
Spirulina is another great superfood for people that often feel bloated, she added. It stimulates the growth of good bacteria in the gut. Adding more spirulina to your diet could boost the body's ability to absorb nutrients, while aiding the digestion of fats and proteins.
What is the best time to take spirulina?
When should I take spirulina? Generally, it doesn't matter how and when you take spirulina, the supplement will still be effective. However, some specialists recommend taking it at least four hours before going to bed.
Who should not take spirulina?
You should avoid spirulina if you take blood thinners or have an autoimmune condition, bleeding disorder, allergies, or PKU. If you're unsure whether this supplement is right for you, consult your doctor.
Can spirulina cause hair loss?
It may help keep your blood sugar levels in check. Since high blood sugar can lead to the production of DHT, a hormone that leads to hair loss, eating more spirulina is a great way to keep your hair intact and healthy. In addition to helping prevent hair loss, this algae powerhouse may also promote hair growth.
Is spirulina hard on the liver?
Spirulina has been implicated in isolated case reports in causing clinically apparent liver injury, but the role of spirulina as opposed to other herbal components or contaminants has not been shown. Liver injury due to spirulina must be very rare if it occurs at all.
Does spirulina increase BMI?
Effects of spirulina consumption on body weight, blood pressure, and endothelial function in overweight hypertensive Caucasians: a double-blind, placebo-controlled, randomized trial. This study demonstrates that three months of regular consumption of Spirulina maxima not only improves BMI and weight but also results in improvements in blood ...
Does spirulina maxima help with weight?
This study demonstrates that three months of regular consumption of Spirulina maxima not only improves BMI and weight but also results in improvements in blood pressure and endothelial function spirulina in overweight patients with hypertension but lacking evidence of cardiovascular disease.
Introduction
Obesity [1] is a global health concern that can be largely mitigated by healthy lifestyle choices [2]. For people who already have obesity, behavioral interventions based on changes to diet and exercise habits are a first-line treatment option.
Who and what was studied?
This was a 12-week double-blind, randomized, crossover controlled trial of 52 sedentary overweight (n=27) or obese (n=25) male participants evaluating the effects of Spirulina maxima supplementation paired with and without exercise on body composition and cardiorespiratory fitness.
What were the findings?
The exercise-only group did not lose more weight compared to control, while both spirulina-only and the spirulina plus exercise group lost a similar amount of weight: around two kilograms.
What does the study really tell us?
This is the first study to suggests that spirulina has effects on body composition and cardiorespiratory fitness and that supplementation can provide benefits alongside exercise.
The big picture
In animal studies, spirulina has demonstrated [8] to be able to suppress fat cell development as well as increase fat cell browning. Brown fat cells [18] are associated with fat loss because they use the energy stored as heat when exposed to cold temperatures.
Frequently asked questions
A review [31] of primarily clinical studies concluded that adequate evidence supports the use of spirulina for allergies (drippy nose, itchy throat, etc.) as its main potential use, while chronic fatigue and anti-viral applications were ruled out for lack of high-level evidence trials.
What should I know?
Spirulina is a blue-green algae that has antioxidant and hypolipidemic properties and could potentially support behavioral lifestyle interventions in obese and overweight individuals.
What is the anti-inflammatory property of spirulina?
Anti-inflammatory properties: Reactive oxygen species are frequently associated with tissue inflammation and damage. Due to Spirulina’s composition of the blue-green pigments, particularly phycocyanobilin, a water-soluble photosynthetic pigment possessing extensive anti-inflammatory and antioxidant properties.
Is spirulina a plant or a bacterial?
Spirulina was initially classified under the plant kingdom due to its rich plant pigments and its ability to photosynthesize, but was later placed into bacterial kingdom (cyanobacteria) due to its genetic, physiological and biochemical makeup. 1 Spirulina grows naturally in high salt alkaline water reservoirs in subtropical and tropical areas of America, Mexico, Asia and Central Africa. 1
Does spirulina lower lipids?
Spirulina has been speculated to have lipid lowering capabilities since 1981. 25 Hypocholesterolaemic effect was initially shown in animal trials. 26 Later in 1990, Iwata et al conducted the first preclinical trial on young and healthy Wistar rats, which were artificially induced with hyperlipidaemia by feeding a high-fructose diet. The groups were either on high fructose diet alone (68%) or on high-fructose diet with spirulina at 5%, 10% and 15% concentrations for 4 weeks. Towards the end of the study period, blood samples were obtained after administration of intravenous heparin injection at the dose of 200 U per 100 g body weight. The results revealed a significant improvement in the lipid profile with concomitant increased activity of lipoprotein lipase (LPL), although the difference in lipid levels or LPL was not significantly different between 5%, 10% or 15% spirulina concentration groups. 27
Is spirulina a low cost supplement?
Spirulina is a low-cost nutritional supplement and has not been established to have any significant side effects. Metabolic syndrome is currently on rise 3 and dyslipidaemia and obesity are an integral component of its causation.
Does spirulina affect the gut?
Additionally, spirulina can alter gut microbiota to have lipid lowering effects. Studies have revealed an increase in abundance of Prevotella, Porphyromonadaceae, Barnesiella and Paraprevotella. Prevotella increases bile metabolism to reduce blood lipid levels.
Does spirulina inhibit lipase?
Pancreatic lipase inhibition: One of the components of spirulina is noted to be glycolipid H-b2, which inhibits pancreatic lipase activity in a dose depende d way , thus reducing postprandial TG levels. 46 Similar effects may be exerted by phycocyanin as well. 46.
How much spirulina should I take a day?
But typically, once you are used to spirulina and have gone through any detox, we suggest at least 3 grams a day but there could well be good reasons to take much more, for which we recommend that you ensure this is an iodine free spirulina. I typically take 5-8 grams of an iodine free Chilean spirulina each a day.*.
Is spirulina gluten free?
A Chilean company who produces an excellent iodine & gluten free spirulina, are now producing spirulina combined with lecithin. The combination of spirulina and lecithin may be a powerful and effective way to satiate the diet of those with a tendency to overeat or are nervous eaters.
Does lecithin lower cholesterol?
Lecithin is known to lower cholesterol [4] and a study has indicated that it can also help to reduce raised blood pressure [5] whilst another weight loss study (not spirulina) that included soy products including lecithin additives [6] saw the subjects losing an average of 3 – 4 kilos over a 12 week period.
Does spirulina help with grades?
Spirulina Even Helps Children Improve Their Grades at School! Spirulina has even been used to help children in Africa improve their grades at school, after just two months of taking only 2 grams of spirulina a day! This makes a lot of sense as we know it helps to improve the memory.
Is spirulina good for you?
Regular consumption of a quality spirulina helps your body to maintain a healthy equilibrium. So, whilst for many people today, weight loss may be the goal, for others, it can equally help those who are malnourished or underweight. For hundred`s of years, spirulina “has been the secret of the good health” of the people who live in Chad. You may wish to see this short United Nations Video in English about Spirulina in Chad.
Does spirulina help you lose weight?
So if you are overweight, it helps you to lose weight and if you are underweight or malnourished, it gives your body a nutritional boost.
Does lecithin help with digestion?
As well as the usual benefits of spirulina, the lecithin may help to eliminate excess body fat and appears to have other benefits such as reducing diastolic blood pressure [2], and helping with digestion.
How many calories are in a 3g spirulina?
One 3 g dosage of this algae has a mere 12 calories! Beef and other forms of protein have a much higher caloric intake. One reason spirulina is such a good choice for many people wanting to lose weight is that in addition to it being low in calories, it also can help boost energy.
How to take spirulina for weight loss?
Ways to Take Spirulina for Weight Loss. Spirulina can be taken in quite a few ways. It can be consumed in capsule, powder, or tablet form. Fortunately, taking your daily dose is easy, as you only require a small amount to supplement your diet.
How much protein is in spirulina?
That means if you ate 100 calories of protein, 20-30 of those calories are already being spent just for digestion! Spirulina contains approximately 70% protein per dosage, and is a complete vegan protein. This high amount of protein is ideal for those wanting to lose a few extra pounds. Some who use spirulina for weight loss take ...
What is the best way to lose weight?
Fiber. Fiber is known to be another catalyst in many people’s weight loss journeys. Our bodies digest fiber very slowly, which slows the digestion of sugars in the body. Along with spirulina’s already slow-digesting complex sugars, this helps maintain steady blood glucose.
Why is protein important for weight loss?
Protein is beneficial when trying to lose weight because it takes energy for our bodies to break it down. In fact, a whopping 20-30% of the total calories in the protein we eat is required just to break it down. That means if you ate 100 calories of protein, 20-30 of those calories are already being spent just for digestion!
Does spirulina help with appetite?
An Appetite Suppressant. Spirulina may also help to decrease appetite , making it easier to ward off cravings and consume less calories. A 2017 study showed that treatment with even 1 g a day of spirulina significantly reduced appetite in obese individuals.
Does spirulina give you energy?
In addition to all of the vitamins and nutrients this superfood contains, which alone will give you the energy you need to power through your day, spirulina also contains chlorophyll, which may increase your energy even more. Those who use spirulina for weight loss may find themselves less hungry, yet more energetic.
What is the best way to eat spirulina powder?
Adding spirulina powder to smoothies is one of the easiest ways to eat spirulina. In this nourishing weight loss smoothie, spirulina comes together with white beans, mango and kiwi. White beans are low in calories and fat and high in protein and fiber, plus their mild beany flavor is easily masked by the fruity flavors of mango and kiwi. What's more, according to a study published in the Nutrition Journal in 2011, the common white bean has enzymes that appear to prevent starch digestion, which in turn may have beneficial effects for those who tend to gain weight when consuming a lot of carbohydrates.
Is spirulina good for weight loss?
Further investigation, including additional studies, is clearly warranted before any definite conclusions can be made about the potential weight loss benefits of spirulina, but the results of the small studies described above certainly seem promising. What's more, spirulina use appears to be safe and have few side effects, so if you are tackling with excess body weight, it might be worth a try, provided that you talk to a qualified health care professional first and don't exceed the recommended doses. Even if you don't end up losing weight, you will have nourished your body with one of the most nutrient-dense foods out there.
What is spirulina rich in?
Spirulina is rich in vitamins C, B1, B6, B5 and E, minerals, such as copper, zinc, and manganese, useful enzymes, and dietary fiber that makes it a perfect weight loss supplement ( 5 ). These minerals, vitamins, enzymes, and dietary fibers help in digestion and metabolism, eliminate toxins, and prevent fat absorption. 4.
How to use spirulina powder?
Spirulina Powder. Stir a tablespoon of spirulina powder into your juice or smoothie. Stir a tablespoon of spirulina powder into a glass of water. Add a tablespoon of spirulina powder to your salad, soups , homemade salsa sauce, curries, and stir-fried veggies.
How many calories are in a tablespoon of spirulina?
One tablespoon (7 g) of spirulina contains only 20 Calories ( 5 ). Consuming low-calorie foods is critical if you want to lose weight. It will help create a negative energy balance. You can add spirulina to your morning smoothie or juice without having to worry about consuming too many calories. 2.
What is the best supplement for weight loss?
Having supplements can speed up the process, and one such natural weight loss supplement is spirulina ( 1 ). This biomass of blue-green algae has been branded as “Best Food for the Future” by the UN for many reasons, weight loss being one of them ( 2 ).
Why is spirulina used in space?
The NASA recommends spirulina as food for astronauts on a space mission ( 4 ).
How many times a day should I take spirulina?
If you want to take spirulina tablets, it is safe to take a 500 mg tablet, 3-4 times a day. However, the dosage may vary depending on the problem. More studies are required to establish a proper dosage for weight loss. Hence, consult your doctor and dietitian.
How much protein is in spirulina?
When it comes to weight loss, a low-carb and high-protein diet works for most dieters. Spirulina contains about 60-70% protein and contains all the essential amino acids ( 5 ).
How long does it take for spirulina to lower cholesterol?
Researchers found that taking 1 g of spirulina every day reduced participant’s total cholesterol after 3 months. 6. Reducing blood pressure. As discussed above, spirulina may lower cholesterol, and there is also evidence that it could help control a person’s blood pressure.
Why is spirulina digested easily?
3. Improving gut health. Spirulina can be digested easily because of its structure where the cells do not have tough, fibrous walls.
Why is serotonin important?
Serotonin plays an important role in mental health. People with certain mental health conditions, such as depression and anxiety, may have reduced levels of serotonin. Taking tryptophan supplements to maintain healthful serotonin levels may play a role in supporting mental wellbeing.
Why does my nose swell?
When a person has allergies to pollen, dust, or pets, the inside of their nose may swell. This reaction is called allergic rhinitis. There is some evidence that spirulina could help improve the symptoms of this condition.
How much sodium is in spirulina?
73 mg of sodium. 0.7 mg of vitamin C. It also contains thiamin, riboflavin, niacin, folate, and vitamins B-6, A, and K. Taking spirulina, as part of a balanced diet, may help a person to stay well nourished. 2.
Does spirulina help with cholesterol?
Studies suggest that spirulina supplements can reduce total cholesterol. Taking spirulina extract may help to lower cholesterol levels. Cholesterol is an unhealthful fat in a person’s blood that medical experts link to heart disease. A 2016 systematic review and meta-analysis.
Is spirulina a superfood?
Spirulina is a type of blue-green algae that people can take as a dietary supplement. People consider spirulina a superfood due to its excellent nutritional content and health benefits. Spirulina has a high protein and vitamin content, which makes it an excellent dietary supplement for people on vegetarian or vegan diets.