The Surprising Powers of Spirulina
This single-cell algae may be one of the tiniest natural supplements in the world, but its powers are huge. And this new review of the research suggests that people at risk of diabetes or heart disease might benefit from those huge powers.
Spirulina is a blue-green algae that has been traditionally used as a food in Mexico and Africa for centuries. But it not only has a powerful past, it has a promising future: NASA recommends it as a food supplement for long-term space travel.
Spirulina is a treasure trove of balanced amino acids and protein, vitamins, minerals, antioxidants and essential fatty acids. It is loaded in B vitamins, (including B12), calcium, zinc, iron, magnesium, potassium and manganese. The nutrients in spirulina are easily digested and highly absorbable.
This review looked at the possible benefits of spirulina for cardiometabolic disease, including heart disease and diabetes.
Spirulina had a diverse and positive effect on body weight. Spirulina helps you to lose weight by significantly reducing appetite by 4.16%. It significantly lowers Body Mass Index (BMI), body weight, waist circumference. A 2021 meta-analysis found significant reductions in weight and waist circumference. While, overall, there was no significant benefit for BMI, there was in studies that lasted 12 weeks or more.
Multiple studies demonstrate spirulina’s effect on blood lipids. It significantly reduces total cholesterol, the heart harmful LDL cholesterol and triglycerides while significantly raising the heart healthy HDL cholesterol. A 2023 meta-analysis revealed significant reductions in total cholesterol, LDL cholesterol and triglycerides with significant increases in HDL cholesterol.
As for diabetes, spirulina significantly reduces fasting blood sugar, after eating blood sugar, insulin sensitivity and HbA1c, which is the most important marker of long term blood sugar and diabetes control.
Some studies also suggest that spirulina reduces inflammation.
Taken together, these wide variety of powerful results point to spirulina as a promising supplement for cardiometabolic diseases like heart disease and diabetes.
J Diet Suppl. 2024 Jan 22:1-16.
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