Spirulina, often mistaken for algae, actually comes from cyanobacteria of the Arthrospira genus. These microscopic blue bacteria carry out photosynthesis. Historically, the Kanem people of Chad and the Aztecs ate it as patties or cheese. In the 20th century, it was rediscovered as a food supplement. Commercial production began in the 1970s. Arthrospira platensis, the most widespread species, is grown mainly in China, which accounts for 50% of global production. It is also found in the United States, France and African countries such as Côte d’Ivoire, Mali and Burkina Faso.
What is spirulina?
History of spirulina
Spirulina is a freshwater microalga that has been around for over 3 billion years.
Spirulina was known to the Aztecs and other Mesoamerican peoples between 1200 and 1521 AD, and played a significant role in their diet. In the 16th century, the Spanish Conquistadors, including Francisco López de Gómara, referred to the consumption of spirulina. They compared it to cheese for its salty taste. However, this eating habit declined after the Spanish conquest. The drainage of the lakes around Mexico-Tenochtitlan contributed to this. Nevertheless, the priest Francisco Javier Clavijero still bears witness to its use in 1780.
The Aztecs called this product “tecuitlatl”, a Nahuatl term that can mean “sacred excrement” or “stone excrement”. Its modern rediscovery took place on the shores of Lake Texcoco in the 1960s, where Arthrospira maxima was abundant.
In Chad, spirulina, of the species Arthrospira platensis, is used to combat malnutrition. Spirulina, which is rich in proteins and vitamins A and B12, is supported by the United Nations Food and Agriculture Organisation. It has been consumed in the Kanem Empire since the 9th century. It is still part of the diet in the form of “Dihé” cakes. These make a significant contribution to nutritional requirements.
Spirulina was rediscovered by industrialised countries in the 1970s. In the 1950s and 1960s, ethnologists Max-Yves and Monique Brandily documented the use of spirulina in Chad. The Belgian botanist Jean Léonard then introduced these protein patties to the West. There they became popular as a superfood.
Botany
Spirulina is a cyanobacterium of the “true prokaryote” type, often confused with a blue-green microalga. Its spiral structure, which can only be observed in favourable environments, comes from the Latin word “spira”. It belongs to the Arthrospira genus, which is different from Spirulina, despite some microscopic similarities. Spirulina (Arthrospira) maxima and Spirulina (Arthrospira) platensis are mainly used as food.
It grows naturally in alkaline lakes in warm regions, requiring water temperatures of between 35 and 40°C, rich in various nutrients and with strong exposure to the sun. These specific conditions limit the presence of other micro-organisms. Spirulina, which measures between 50 and 500 µm in length, reproduces rapidly by asexual scission and can float thanks to gas vacuoles. At high temperatures, it enters a state of rest.
Spirulina is photo-litho-autotrophic, photosynthesising, feeding on minerals and capable of transforming atmospheric nitrogen. It grows on the surface of tropical lakes and is mainly used for its nutritional qualities and as a colouring agent. The classification of spirulina has evolved to include several closely related species under the Arthrospira genus, including Arthrospira maxima, Arthrospira fusiformis and Arthrospira indica. In Europe, it is considered a foodstuff, and the US FDA has granted it GRAS status. Occupying a unique position on the border between the animal, plant and bacterial kingdoms, spirulina is a cyanobacterium, visible under the microscope with its spiral filament structure.
Its composition and properties
Its richness and high digestibility explain why this phytoplankton has been used in human diets since ancient times. It contains :
- protein (60-70% of its dry mass)
- essential gamma-linolenic and linoleic fatty acids
- trace elements (particularly iron)
- mineral salts
- vitamins (including B12, so highly prized by vegetarians)
The nutritional value of spirulina has been demonstrated by a large body of research since the 1960s. A study published in the Journal of Nutrition and Food science ranked spirulina as one of the top antioxidant foods, alongside certain citrus fruits. Phycocyanin, which is responsible for spirulina’s blue-green colour, is said to have all sorts of virtues: antioxidant, anti-free radical, anti-inflammatory, immunostimulant, supports the production of red blood cells, detoxifies the liver, protects cells, and the list goes on!
Spirulina is acomplete food and deserves to be included in our daily diet as an ‘exceptional’ food. Spirulina is rich in proteins, vitamins, minerals and antioxidants. It also contains chlorophyll, which gives it its green colour, and phycocyanin, a pigment with anti-inflammatoryproperties.
Health benefits of spirulina
Improved immune system
Spirulina boosts the immune system by stimulating the production of white blood cells and helping to produce antibodies. It is therefore an ideal ally for preventing infections and supporting the body in the event of illness.
The immune system protects the body against pathogens and eliminates altered constituents. However, an imbalance, particularly due to chronic stress, can weaken this system, increasing vulnerability to infection. The glucocorticoid hormones and histamine secreted in response to stress can deplete the immune system and encourage inflammation.
Studies on trout and fish have shown that spirulina stimulates immunity. In trout, spirulina supplementation increased survival and white blood cells in the face of infection by Vibrio harveyi. In fish, spirulina boosted resistance to Pseudomonas fluorescens, thanks to improved bactericidal and phagocytic activity.
Around 70% of human immunity resides in the intestine. An unbalanced diet can disrupt the intestinal mucosa and flora, leading to chronic inflammation and reduced immunity. Spirulina appears to play a role in regulating intestinal inflammation by restoring the balance of the microbiota.
In addition, chronic exposure to heavy metals can impair immunity. Spirulina contains chlorophyll, which chelates these metals, promoting their elimination. However, it can also accumulate heavy metals, which is why it is so important to choose spirulina from regulated and tested cultures.
Spirulina acts as an immune tonic, stimulating white and red blood cells. Two to three grams of spirulina a day for adults and one gram for children are recommended for prevention. These doses are particularly recommended for seasonal changes or stressful periods. In the event of intense stress or infection, the dose can be increased to five grams a day.
Energy and stamina
Thanks to its protein, vitamin and mineral content, spirulina is a natural source of energy that helps combat fatigue. It is also beneficial for sportspeople, improving endurance and recovery after exercise.
Sportspeople recognise spirulina as a natural supplement that improves physical performance, without stimulants or anabolics. It compensates for the loss of glycogen during exercise, providing carbohydrates that are well assimilated by the body. It therefore prevents reactive hypoglycaemia. As a source of essential fatty acids, spirulina helps renew lipids and promotes good blood circulation.
Rich in B vitamins, spirulina acts on the respiratory chain and reduces reactive oxygen species, providing an antioxidant effect. The vitamin B12 it contains transforms food into energy. It also helps to synthesise iron and vitamin C. Vitamin B9, present in spirulina, is essential for cell renewal and the production of red blood cells.
An important source of iron, spirulina meets the increased needs of athletes. It provides vital trace elements and minerals such as potassium, magnesium, calcium, selenium, manganese, copper and zinc. These elements help prevent muscle cramps and facilitate the recycling of lactic acid.
The phycocyanin in spirulina improves cellular oxygenation and stimulates the production of red blood cells. Rich in proteins and essential amino acids, including BCAAs (leucine, isoleucine, valine), it strengthens muscles, promotes recovery and reduces post-exercise muscle breakdown.
For sportspeople, spirulina is beneficial before, during and after exercise. It provides energy, limits muscle breakdown and aids recovery. After exercise, its satiety-enhancing effect and low calorie intake make it ideal for those wishing to control their weight.
Support for the heart and blood circulation
Spirulina promotes cardiovascular health by reducing bad cholesterol and increasing good cholesterol. It also helps to lower blood pressure and improve circulation.
In France, cardiovascular disease is a major cause of death, with around 180,000 deaths every year.
A national programme aims to reduce cardiovascular risks. It is improving care and identifying risk factors: heredity, sedentary lifestyle, smoking, diet, stress. Cardiovascular disorders are linked to an imbalance between the lipoproteins LDL (‘bad’ cholesterol) and HDL (‘good’ cholesterol). An excess of LDL promotes the accumulation of cholesterol in the arteries, forming atheromatous plaques and increasing the risk of heart attack.
A balanced diet, enriched with enzymes, vitamins, minerals and antioxidants, is crucial for maintaining LDL/HDL balance, protecting vascular health. Spirulina, rich in these nutrients, helps to prevent cardiovascular disorders. It lowers LDL levels and increases HDL levels thanks to vitamin B3 and essential fatty acids such as gamma-linolenic acid. These elements promote the production of prostaglandins, regulate cholesterol, improve the suppleness of cell membranes and reduce blood viscosity.
Animal studies have shown that spirulina and similar algae, such as chlorella, inhibit increases in serum cholesterol and atheromatous lesions. Spirulina also improves the membrane fluidity of red blood cells and vascular endothelial cells.
It should be noted that spirulina does not replace a balanced diet or a healthy lifestyle. People with a high cardiovascular risk may be advised to consume spirulina. The recommended dose is up to five grams a day for at least two months, in addition to a suitable diet.
Helps with weight loss
Spirulina is a natural appetite suppressant that helps control appetite and reduce cravings. As well as being rich in nutrients, it has a low calorie content, making it an interesting weight-loss ally.
The worldwide increase in cases of overweight and obesity is alarming. In the United States, for example, two-thirds of the population are overweight, with one-third suffering from obesity. The World Health Organisation describes this situation as “globesity”, a global epidemic. Obesity results from energy intake in excess of needs, leading to storage of excess energy in the form of triglycerides in adipose tissue.
There are two main explanations for the rise in obesity: a malfunction in the metabolism of leptin, the hormone that regulates satiety, and the proliferation of junk food. There is no miracle cure for weight loss; it requires a balanced diet, regular physical activity and a favourable psycho-emotional environment.
Food supplements, including spirulina, can help in this process. They do not replace the diet, but complement the intake of essential nutrients. Rich in polysaccharides and amino acids, spirulina helps you feel full. It is also a source of chromium, a trace element that moderates appetite and regulates sugar and lipid metabolism.
As a source of protein, spirulina helps to transform fat mass into muscle mass. Pharmacists can advise patients who want to lose weight. Once the patient’s lifestyle and diet have been rebalanced, spirulina can be suggested as a supplement. It is essential to stress that spirulina is not a miracle cure, but an added bonus. To maximise its satiety-enhancing effect, the recommended dose is three grams with a large glass of water about thirty minutes before meals.
Digestive health
Digestion is crucial to the assimilation of nutrients and the proper functioning of the body. It begins in the mouth with chewing and the action of the salivary glands, then continues in the stomach and duodenum, where food is transformed into nutrients that are absorbed by blood and lymph vessels. Undigested substances pass into the colon for elimination.
Inadequate food processing can lead to inflammation and strain on the digestive glands. This leads to reduced assimilation, intestinal imbalance and weakened intestinal flora and liver, which can lead to illness.
The intestinal flora, essential for digestion, breaks down food and helps it to be assimilated. The liver, crucial to digestion, produces bile to digest fats.
Digestive problems can result from an unbalanced diet, stress or emotional conflict. It is important to look for the cause, by examining the patient’s lifestyle and diet.
Pharmacists, as primary healthcare professionals, can advise on lifestyle habits and refer patients for dietary advice. They can suggest spirulina as a dietary supplement to restore a good nutritional balance, support the immune system and replenish the necessary vitamins and minerals.
Spirulina stimulates digestion, strengthens the intestinal mucosa and has an antimicrobial effect, acting like probiotics. It increases intestinal lactobacilli and improves vitamin absorption, beneficial for people suffering from digestive disorders.
Pharmacists can recommend two to three grams of spirulina a day for mild digestive problems, and up to five grams for more severe problems. However, a medical consultation is recommended to rule out other pathologies.
Diabetes
There are two types of diabetes: type 1, insulin-dependent, with destruction of pancreatic cells, and type 2, more common and linked to overweight, characterised by insulin resistance. Type 2 diabetes results in hyperglycaemia due to an exhausted pancreas. Its treatment includes oral antidiabetics and sometimes insulin injections.
The WHO predicts a rise in cases of type 2 diabetes, linked to diet, a sedentary lifestyle and an ageing population. Spirulina is being studied for its potential in preventing and managing diabetes.
Research shows that spirulina reduces protein levels linked to adipogenesis and lipogenesis, reducing adipose and lipid deposits. In diabetic rats, it improves glycaemia, lipid profile and certain renal markers, and reduces liver, pancreatic and kidney damage.
Spirulina also appears to improve haematological parameters and protect pancreatic cells in type 1 diabetes. It lowers hyperglycaemia and oxidative stress, helping to prevent diabetic complications.
Phycocyanin, a component of spirulina, may stimulate insulin signalling. Spirulina lowers triglyceride levels and blood pressure, reduces oxidative stress and increases insulin sensitivity. It reduces glycaemia, total cholesterol and triglycerides, and improves HDL-cholesterol levels in diabetic animals.
Spirulina can therefore complement medical treatments for diabetic patients, especially for those who have difficulty following dietary recommendations.
For everyone, every day
Spirulina can be taken as a cure or on a daily basis. Tablets are suitable for a course of treatment. For daily consumption, powder or flakes are recommended. They can be sprinkled into soups, cereals, fruit or vegetable juices, or yoghurts. Spirulina is better absorbed this way, especially when combined with vitamin C.
Spirulina is particularly useful during periods of growth for children, the elderly, pregnant women, athletes and convalescents. However, everyone can benefit from spirulina. Dr Dupire, an expert in spirulina research, has observed no side effects or contraindications to its consumption.
The risk associated with spirulina comes from its chelating potential, which can be problematic if it is grown near polluted water, such as near cities or polluting industries. The chelating power would not only be useless but also dangerous, as spirulina would release undesirable materials into the body .
The origin of spirulina is also crucial to your choice: find out about production and drying methods, and choose a local producer. A large number of spirulina producers have set up in our regions in recent years, so let’s make the most of their work and commitment!
Using spirulina in food
Spirulina is a superfood with exceptional nutritional qualities. It nourishes the body, detoxifies it and strengthens the immune system. Spirulina is part of a global approach to health, in which the individual plays an active role in his or her own well-being.
It complements a healthy, balanced diet. It is rich in nutrients: vitamins A, B, E, iron, magnesium, manganese, phosphorus, potassium, calcium, protein and fibre. Very rich in protein, spirulina contains all the essential amino acids, making it useful for vegetarians, vegans and raw food eaters.
Spirulina is beneficial for pregnant or breast-feeding women, tired people, athletes, seniors and children. It supports sleep and the beauty of the skin, hair and nails. It also has positive effects on blood sugar and cholesterol levels.
In cooking, it can be used in a number of ways: diluted in juices, mixed into yoghurts or compotes, or to season salads, meat or fish. We recommend eating 3 to 5 grams a day, without cooking to preserve its nutrients. A one-month course will give you the full benefits.
For effective detoxification, it is advisable to start gradually, increasing the quantity day by day. Spirulina is flexible in its use, adapting to the needs and metabolism of each individual.
Forms and doses
Spirulina comes in several forms: powder, tablets, capsules or flakes. The recommended daily dose varies between 1 and 5 grams, depending on individual needs. It’s best to start with a small dose and gradually increase.
Spirulina is available in various forms: flakes, powder, tablets and capsules, the latter being common in pharmacies. It can also be found in a variety of outlets, including supermarkets, organic shops, online sites, markets and growers.
The flake form is the least processed, preserving spirulina in its raw state after drying. Spirulina can be added to dishes or eaten directly. Its taste and smell can be surprising. To make it easier to swallow, it is advisable to consume it with a vitamin C-rich drink. Avoid tea and coffee, which limit the absorption of iron.
The powder, made from crushed flakes, is used in the same way but does not dissolve well in water and can stick to the teeth.
Capsules contain spirulina powder, which has the advantage of masking the taste but can be more expensive. Tablets, which are the most widely consumed, must comply with specific regulations. Their manufacturing process can reduce the quality of spirulina, due to exposure to oxygen and light, and additives or stabilisers may be added.
Spirulina should be used as part of a healthy lifestyle. This includes a varied, balanced diet and physical activity. Spirulina is not a medicine, so there is no fixed dosage. The recommended quantity depends on the individual and the desired effect. Generally, we recommend 3 to 5 grams a day, without exceeding 10 grams to limit undesirable effects. It can be taken in courses of treatment lasting several months, repeated throughout the year. It is best taken during the day to avoid disturbing sleep.
Our recipe ideas for incorporating spirulina into your diet
Spirulina can be added to a wide range of dishes and drinks to reap its benefits. Here are a few ideas for adding it to your diet:
- In a smoothie: mix spirulina powder with fruit, vegetables and yoghurt for an energising and nutritious smoothie.
- As a seasoning: sprinkle spirulina on your salads, vegetables or pasta to enhance their flavour and nutrient content.
- In soups and sauces: add spirulina powder to your soups or sauces to give them a touch of colour and extra vitamins and minerals.
Precautions and side effects
Contraindications
Spirulina is generally safe for most people, but it may not be recommended in certain cases, such asallergies to seaweed or shellfish, autoimmune diseases, bleeding disorders or if you are taking anticoagulants.
Patients taking anticoagulants, particularly anti-vitamin K (AVK) drugs, should be particularly vigilant when consuming spirulina. Because it contains vitamin K and has potential anti-platelet activity, spirulina could interfere with anticoagulant treatment, especially if the INR balance is already difficult to maintain. Patients taking VKAs are therefore advised to consult a doctor before starting spirulina supplementation.
In the case of patients taking immunosuppressive drugs, spirulina’s immunostimulant properties could reduce the effectiveness of these drugs. To date, no study has confirmed or refuted this interaction. It is recommended that spirulina be avoided by patients undergoing immunosuppressive treatment. This precaution will remain in force until further scientific research clarifies the absence of interaction between spirulina and these treatments.
Undesirable effects and interactions
Studies on spirulina, particularly clinical and cell culture studies, are insufficient to confirm its positive or negative effects in humans. In 2011, the National Institutes of Health (NIH) highlighted the lack of scientific evidence to recommend spirulina supplementation, calling for further research. Side effects, although rare, include nausea and allergic reactions. Spirulina is not recommended for pregnant or breast-feeding women, or for people suffering from gout, kidney stones or high uric acid levels.
The French National Agency for Food, Environmental and Occupational Health and Safety (ANSES) warns that spirulina contains high levels of beta-carotene, which may lead to daily intake limits being exceeded. Spirulina grown in polluted environments can accumulate heavy metals and toxins, which is why it is so important to check its origin and quality. ANSES has reported cases of adverse reactions possibly linked to spirulina consumption, with risks of contamination by cyanotoxins, bacteria or trace metals.
However, at low doses (3 to 5 grams per day), spirulina does not appear to present any significant health risk. Unlike other cyanobacteria, it is not contaminated with toxins such as microcystin. Tests in Canada have confirmed the absence of toxin-a contamination. We recommend choosing spirulina grown under strictly controlled conditions to avoid heavy metals.
Spirulina stimulates the immune system but is not suitable for people with auto-immune diseases. As it contains phenylalanine, it is unsuitable for people suffering from phenylketonuria. Individuals suffering from haemochromatosis, a disease caused by excessive iron absorption, should avoid spirulina.
In smokers, consumption of high doses of beta-carotene may increase the risk of lung cancer, although spirulina contains moderate amounts. If in doubt or if you have a specific medical condition, it is advisable to consult a health professional before starting spirulina supplementation.
Growing spirulina
Production and environmental impact
Spirulina, an ecological cyanobacteria with nutritional properties, grows in specific environments, thereby contributing to sustainable development. Economical in terms of water and energy, its cultivation reduces environmental impact and carbon footprint, particularly when produced locally. It also helps to clean up water pollution, absorbing nitrates and phosphates. Naturally present in intertropical lakes, spirulina (Arthrospira) multiplies rapidly in chemically hostile conditions above 30°C. It has an ecological relationship with the Lesser Flamingo, which can be seen in lakes such as Natron and Bogoria.
Natural deposits of spirulina exist elsewhere, but human activity has reduced its presence in certain ecosystems. Spirulina is mainly grown in shallow ponds, in warm alkaline water exposed to the sun. It can also be grown in closed photobioreactors. Spirulina’s extremophilic nature means that it can be grown as a monoculture in these specific conditions, reducing the risk of contamination.
A major source of essential nutrients, it outperforms soya in terms of protein yield per hectare. The first industrial farms began in Mexico in the 1970s. In France, production started late, in 1998, and has diversified both in terms of scale and methods, with a predominance of small farms favouring direct sales.
French spirulina is characterised by seasonal production, with some farms using alternative energies for wintering. The Fédération des Spiruliniers de France, created in 2009, brings together a large number of producers, promoting quality practices and reduced environmental impact. Faced with growing demand, the choice of spirulina, in terms of production location and cultivation methods, is crucial to guaranteeing its quality. Growing spirulina requires warm, alkaline water with an optimum pH and regular agitation. After harvesting, low-temperature drying preserves its nutritional qualities. Packaged in various forms, spirulina should be stored in a dry environment away from light to prevent oxidation. Before being marketed, spirulina undergoes microbiological and heavy metal analysis tests, guaranteeing safety and quality.
Certifications and quality labels
Organic farming, or “Bio”, promotes the production of food without synthetic products such as fertilisers or pesticides. It relies entirely on natural resources. It complies with European specifications, adapted by each country via its ministries. Certification by approved bodies such as “AB” or “Ecocert” is required. The “bio” label guarantees compliance with organic practices, although it is not in itself a guarantee of quality.
Spirulina, which requires no pesticides, herbicides or GMOs, is very close to organic practices. Producers who are members of the Fédération des Spiruliniers de France (FSF) are committed to eco-responsible practices. Spirulina cultivation also uses very little water and energy.
Spirulina is grown in France in greenhouse ponds, reproducing the natural conditions of cyanobacteria. Most of the mineral salts used comply with European organic farming standards. However, the use of synthetic nitrogen, which is not compatible with organic standards, is an obstacle to the certification of French spirulina as an organic product.
In 2009, the FSF was set up to develop specific specifications for French organic spirulina. After various attempts and regulatory changes, including the inclusion of spirulina as a “seaweed” by Europe in 2017, research is continuing to find organic nitrogen sources compatible with spirulina cultivation.
Furthermore, imported organic spirulina, often labelled with organic labels but produced to different standards, raises questions about its quality and traceability. We therefore recommend checking the origin of spirulina before purchase. The FSF encourages the consumption of local, high-quality spirulina grown in an eco-responsible way, while continuing its efforts to obtain organic certification in line with its quality and eco-responsibility standards.
Conclusion
Spirulina is an exceptional food with multiple health benefits. By including it in your diet, you can benefit from its energising, immune-boosting, cardiovascular and slimming properties.Butbe sure to followthe recommended doses and take into account any contraindications or side effects. By choosing a high-quality, eco-friendly spirulina, you’ll also be helping to protect the environment.
FAQ
Can spirulina replace meat?
Spirulina is an excellent source of vegetable protein, but it cannot completely replace meat, as it does not contain all the essential amino acids in sufficient quantities. It is therefore important to vary the sources of protein in your diet.
Can spirulina be eaten during pregnancy?
Spirulina is rich in nutrients that are essential for the development of the foetus, and is therefore suitable for consumption during pregnancy. However, it is vital to consult your doctor before taking any dietary supplements, to ensure that they are appropriate for your personal situation.
Is spirulina suitable for children?
Spirulina can be consumed by children in quantities appropriate to their age and weight. It can help meet their protein, vitamin and mineral requirements, especially if they have difficulty eating vegetables or fruit. Consult your paediatrician for the appropriate dose.
Can spirulina be taken if I have thyroid problems?
Spirulina contains iodine, an important mineral for thyroid function. However, if you have thyroid problems, it is essential to consult a doctor before taking spirulina, as excessive or insufficient iodine intake can aggravate thyroid problems.
Sources
- https://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=spiruline_ps
- https://fr.wikipedia.org/wiki/Spiruline_alimentaire#Usages
- https://hal.univ-lorraine.fr/hal-03297932/document
- https://www.anses.fr/fr/system/files/NUT2014SA0096.pdf
