Spirulina, often referred to as “blue algae”, is actually an ancient cyanobacterium with unique biological characteristics. Used for centuries and rediscovered scientifically in the 20th century, it is now attracting considerable interest for its nutritional value. Since the 1970s, spirulina has been considered a health food and dietary supplement. This new use has led scientists to take an interest in this cyanobacterium with its many virtues. This article presents what spirulina really is, its origin and its main properties.
What is spirulina?
Cyanobacteria ( the family to which spirulina belongs) are primarily prokaryotic bacteria. They play an important role in photosynthesis, transforming energy, fixing CO2 and releasing O2. Some can also fix diazote. It is interesting to note that they have contributed to life on Earth through their production of O2 by photosynthesis. They are also responsible for the great oxidation that took place around 2 billion years ago. In particular, they contributed to the first biological carbon sink and are capable of producing limestone.
Spirulina is also the traditional food of the Kanembu people of Chad and evidence of its consumption by the Aztecs, Incas and pre-Incas has been reported by the conquistadors. It has a photosynthesis system, which means that, like plants, it uses solar energy to synthesise its organic molecules. Spirulina therefore captures light thanks to two pigments: chlorophyll (green) and phycocyanin (blue-red).
To grow, spirulina needs alkaline fresh water, mineral salts, strong sunlight and high temperatures (35-40°C). Phycocyanin is the main active pigment in spirulina, giving it its characteristic colour and making it the most active pigment. Today, spirulina is mainly cultivated in shallow ponds, sometimes in photobioreactors, in order to reproduce its natural growing conditions.
What is spirulina made of?
- High-quality proteins (60 to 70%) (richer in protein than meat) with branched-chain amino acids
- High molecular weight polysaccharides: immolina
- Nucleic acids (30% DNA and 70% RNA)
- Phycocyanin (a combination of a protein from the phycobiliprotein family and water-soluble pigments produced by photosynthesis)
- Rich in iron, vitamins A and B12, carotenoids, manganese, chromium, sodium and potassium
- Source of calcium, magnesium, zinc, copper, vitamins C and E, phycocyanin ( natural blue pigment, food colouring and antioxidant)
Available in a variety of forms: powder, flakes, tablets or capsules. The usual dosage ranges from 2 to 10 grams per day.
What are the properties of spirulina?
Spirulina improves nutrition. Clinical trials have shown that taking a daily dose of 10 grams of spirulina for 4 to 6 weeks is enough to cure a child suffering from severe malnutrition. It is used in Africa as an adjunct to antiretroviral treatment in people with HIV. It is thought to promote weight gain, increase CD4 lymphocyte counts and reduce opportunistic infections. It can also help to manage obesity at a dose of 1 gram per day.
This seaweed has immunostimulant, immunomodulatory and anti-inflammatory effects (by increasing the expression of TNF-alpha, IL-1beta and COX-2, and boosts energy levels thanks to its high vitamin B12 content). In particular, it improves muscle detoxification and increases antioxidant enzymes by acting on reactive oxygen species.
It also stimulates the proliferation of neural stem cells and bone marrow (in synergy with blueberries, green tea and vitamin D3), and has neuroprotective properties against the ischaemia/reperfusion process by improving Parkinson’s disease (reducing microglial cell activation), protecting dopaminergic neurons (polysaccharide) and interacting with microglia.
Spirulina also enables the body to fight viruses more effectively by stimulating the natural defences. It has an analgesic effect by limiting nociception through the inhibition of inflammatory phenomena. It also helps regulate oxidative stress thanks to its anti-free radical properties.
This blue-green algae has many benefits: it reduces muscle soreness and speeds up recovery by transporting more oxygen to the muscles, it also helps detoxify the liver and kidneys (heavy metal chelation) and finally facilitates the reabsorption of lactates in the Krebs cycle.
Conclusion
Spirulina stands out for its exceptional nutritional profile and fascinating biological history. An ancient cyanobacterium that contributed to the oxygenation of the planet, it is now cultivated worldwide for its nutritional qualities.
However, spirulina is neither a medicine nor a miracle cure. Its effectiveness depends on the individual context, the quality of the product chosen and compliance with the recommended dosages. It should be part of a varied diet and a balanced lifestyle. Choosing spirulina from controlled, high-quality cultures is essential to fully benefit from its advantages while ensuring its safety.
FAQ – Spirulina, a naturally high-protein algae
Spirulina is often described as a “high-protein” food, a label that arouses curiosity and sometimes scepticism. This reputation is based on its exceptional nutritional composition, particularly its very high content of easily assimilated vegetable proteins.
Why is spirulina said to be “high in protein”?
Spirulina is an exceptional microalgae because it can contain up to 60-70% high-quality complete protein, including all essential amino acids, making it a very interesting natural concentrate for vitality, maintaining muscle mass and periods of fatigue or dieting.
What are the main benefits of spirulina on a daily basis?
Rich in protein, iron, B vitamins, beta-carotene and antioxidants, spirulina helps reduce fatigue, support the immune system, preserve muscle mass, improve recovery after exercise and combat oxidative stress responsible for cellular ageing.
Is spirulina beneficial for athletes?
Thanks to its complete proteins, easily absorbed iron, phycocyanin and antioxidants, spirulina helps optimise performance, support endurance, improve muscle oxygenation, promote recovery and limit muscle soreness and oxidative stress after exercise.
When might a spirulina treatment be recommended?
A spirulina treatment is often recommended in cases of fatigue or low energy levels, for athletes, people with an unbalanced diet, those on slimming diets to preserve lean body mass, or vegetarians/vegans as a supplement to a varied diet.
How to choose the right spirulina?
Choose a quality-controlled spirulina, ideally organic, grown in pure water, with good traceability, a clearly indicated phycocyanin content and a composition free of unnecessary additives or excipients.
What forms of spirulina are available and how should it be taken?
Spirulina is available in powder, tablet, capsule or flake form: the powder and flakes can be easily mixed into smoothies or juices, while the tablets/capsules are convenient for precise dosing, generally in a gradual course of treatment lasting from a few weeks to a few months.
Are there any contraindications or precautions to be aware of?
Spirulina is not recommended for people with phenylketonuria, certain autoimmune diseases or immunosuppressive treatment, and should be used with caution in pregnant or breastfeeding women: it is always best to seek the advice of a healthcare professional before starting a course of treatment, especially if you have a fragile constitution.
Can spirulina be combined with other supplements?
Spirulina combines well with vitamin C (to optimise iron absorption), certain B vitamin complexes, and other tonic or antioxidant plants, but care should be taken not to increase your intake of iron or stimulants without appropriate monitoring.
How long does a spirulina treatment last?
Courses of treatment generally last 4 to 8 weeks, sometimes longer for athletes or during periods of prolonged fatigue, with a gradual increase in dosage at the beginning to check tolerance, followed by a break or pause to assess the effects and avoid continuous use throughout the year.
Does spirulina replace a balanced diet?
No, even though it is very rich in nutrients, spirulina remains a dietary supplement: it does not replace the protein in your diet, nor fruit, vegetables, whole grains and healthy fats, but provides occasional support as part of a varied diet and healthy lifestyle.
