Why You Should Supplement with Spirulina
What is spirulina?
Born from the primordial soup, this cyanobacterium — mistakenly dubbed “blue-green algae” — established itself as a nutritionally dense organism long before nutrition was even a word.
The term “spirulina” finds its roots in the Latin “spirula,” meaning “small spiral,” aptly capturing the coiled structure of this aquatic being.
While spirulina became a dietary staple for the Aztecs, in contemporary times, it has been reincarnated as a supplement shelved in the sleek aisles of health food stores.
To sharpen the focus, spirulina is a microscopic freshwater organism in symbiosis with other aquatic plants and bacteria. It’s not truly an alga; it’s a bacteria that performs photosynthesis — a sort of microbe pulling off an impressionist act as a plant.
A surplus of data vouches for spirulina’s merits.
The Heart of the Matter
A study in the Annals of Nutrition & Metabolism delivered its verdict: Spirulina works wonders on cholesterol profiles. The study took 78 men and women between the ages of 60 and 87 under its purview.
For 16 unbroken weeks, these participants were tasked with ingesting a daily dosage of either 8 grams of spirulina or a placebo, all in the confines of their domesticity.
As the weeks unfurled, a portrait of spirulina’s potent efficacy began to crystallize. Men experienced marked reduced plasma cholesterol levels — an unequivocal win for cardiac well-being. Yet, the benefits were not confined to mere lipid profiles.
Spirulina also resulted in an immune response, driving up plasma concentrations of interleukin-2 (IL-2), a cytokine instrumental in governing resistant cell behavior, while simultaneously lowering levels of interleukin-6 (IL-6), which is often implicated in inflammation and age-related diseases.
And let us recognize the women participants, who were anything but merely footnotes in this scientific narrative. Their benefits mirrored those of their male counterparts but with an additional flourish.
Not only did they witness significant upticks in IL-2 levels, but they also enjoyed an increased activity in superoxide dismutase. This enzyme acts as a knight in antioxidant armor against cellular damage.
In both genders, spirulina unfurled its vibrant hues on the canvas of total antioxidant status, demonstrating a significant time-by-treatment intervention distinguishing it from the lackluster placebo.
Spirulina, far from being a mere culinary curiosity or a fad-driven supplement, is a functional food that offers substantive benefits for the aging population.
It has asserted its ability to tune the intricate dials of the human body — modulating lipids, amplifying immune responses, and bolstering antioxidant capacities — setting itself up as a veritable sous-chef in the kitchen of longevity.
A Marathon, Not a Sprint
According to Medicine and Science in Sports and Exercise, spirulina has a penchant for prolonging endurance.
Picture yourself running a marathon; now, imagine it with a slightly less painful gasp for that last mile. Spirulina turns down the carbohydrate oxidation rate, pivoting the energy source towards fat oxidation. It’s as though your body becomes a more efficient machine, carefully selecting the fuel that will carry you furthest.
The study’s structure itself is designed for rigor. Nine moderately trained males took either spirulina or a placebo for four weeks.
The participants ran at 70%-75% of their VO2 max for two hours and then escalated to 95% VO2 max until exhaustion. Measurements included exercise performance, respiratory quotient, and blood parameters like reduced glutathione (GSH) and thiobarbituric acid-reactive substances (TBARS).
This might sound like the arcane vocabulary of lab coats and pipettes to the layperson. Yet, when translated into the language of the street runner or gym-goer, the results are compelling. Spirulina consumption significantly lengthened the time to fatigue after a two-hour run.
Consider this in the context of an elongated sprint or an additional leg in a triathlon. It’s not mere seconds we’re discussing; the subjects’ endurance increased substantially, from 2.05 minutes to 2.70 minutes post-two-hour run — a time extension that could mean the difference between a podium finish and an also-ran.
The findings were not limited to performance alone. Spirulina emerged as a veritable switchboard operator, rerouting the body’s metabolic energy lines.
It curtailed carbohydrate oxidation by 10.3% and boosted fat oxidation by 10.9% during the two-hour run compared to the placebo. Imagine a resourceful quartermaster on a long sea voyage reorganizing the ship’s supplies for maximum efficiency.
Spirulina appeared as a maestro, orchestrating the biochemistry of the participants toward a state of redox equilibrium. GSH levels, crucial for neutralizing harmful oxidative substances, were higher at rest and 24 hours after exercise with spirulina supplementation.
TBARS levels, lipid peroxidation markers, and cell damage increased post-exercise in the placebo group but remained stable in the spirulina group. Think of it as a vigilant night guard, protecting the fortress of your body from the twin invaders of oxidative stress and cell damage.
A Force in the Field
In the hallowed turf of elite sports, where athletes look for an “edge,” spirulina has been under the scientific microscope.
A study published in the Journal of Dietary Supplements zeroed in on an elite cadre of male Rugby Union players, those Herculean chieftains of the field, aged between 21 and 36. Administered 5.7 grams of spirulina daily for seven weeks, they served as the alchemists in a quest for a new elixir of physical performance.
In this study, 22 players were divided into two camps: one that received the Spirulina dose (the Spirulina group or SPI) and another given a placebo (the placebo group or PLA).
Both groups underwent identical anthropometric measurements and rigorous physical tests before and after the seven-week supplementation period.
The battery of physical assessments aimed at gauging isokinetic leg strength and power, vertical jump prowess, sprinting ability, and aerobic stamina.
The fat mass percentage waned in both groups, albeit insignificantly when compared with each other. Strikingly, no dramatic improvements were observed in maximal leg strength, power, or aerobic fitness for either group.
There was a non-significant, yet palpable, advantage in vertical jump and sprint performance in the Spirulina brigade. Not enough to make headlines, but just enough to keep the intrigue simmering.
What this study whispers rather than trumpets is the idea that spirulina is not a magic wand but could serve as a modest aide-de-camp to the performance arsenal of elite rugby players.
Easier Breathing
Suppose your nose becomes a year-round seasonal installation every spring, ushering in an exodus of sneezes and an avalanche of sniffles. In that case, you might want to peruse the latest research from Eur Arch Otorhinolaryngol.
Not only does this study indicate that spirulina substantially improves symptoms of allergic rhinitis, but it does so with a compelling flair that rivals a bouncer at an upscale club, keeping undesirable sniffles and sneezes at bay.
In an era when allergic rhinitis is ascending its global foothold, like an insidious Broadway production that keeps adding cities to its tour, the urgency for alternative treatment options couldn’t be more palpable. Rhinitis, a frequent villain in many a quality-of-life narrative, defies the best efforts of current medical practices to be defeated.
As a result, individuals are often forced into a Faustian bargain with their medications — accepting some degree of relief while nervously eying the possible side effects listed on the back of the box, much like one scrutinizes the contract terms of a questionable timeshare.
Yet, spirulina appears to be auditioning for the role of the unexpected hero in this ongoing medical drama.
Marketed and merchandized as a dietary supplement to bolster immune functions, it has been living a double life — also offering amelioration for various diseases.
This study demonstrates its efficacy and tolerability, like a well-received debutante at her society introduction, showing significant improvement in nasal discharge, sneezing, congestion, and itching.
If we liken spirulina to the Swiss army knife of nutritional supplements, its blade for combating allergic rhinitis is just beginning to unfold.
Spirulina isn’t simply a robust contender in the battle against your ailing nostrils; it poses a challenge to the status quo of medical treatment for allergic rhinitis, inviting further studies to unveil the mechanisms behind its flair for symptom relief.
So, the next time your nose turns into that insufferable fixture, spirulina might just offer the velvet rope that allows you to have a sniffle-free existence.
Muscles and Melodies
The European Journal of Applied Physiology suggested that spirulina might be a bodyguard for your muscles, delaying the onset of exhaustion. If your skeletal muscles could sing, they’d serenade spirulina for making their job less grueling.
At the study’s core is a cohort of 16 untrained students — a demographic often beset with lifestyle choices far from the Platonic wellness ideal. For three weeks, these young adults added spirulina to their regular diets.
Blood samples harvested post-exertion offered a biochemical glimpse into the cellular activities wrought by spirulina, with several biomarkers revealing a narrative of its efficacy.
One such biomarker is malondialdehyde (MDA), often vilified as a biological agent of chaos that encourages muscle damage.
The study showed a significant drop in MDA levels following spirulina supplementation, akin to banishing an uninvited guest at a cellular soiree. Superoxide dismutase (SOD), the gallant knight of enzymatic activity, conversely experienced a boost, fortifying the cellular defense against oxidative stress.
Moreover, when spirulina and soy protein were pitted against each other in a biochemical duel, the blue-green algae emerged with a statelier feather in its cap.
According to an ANCOVA analysis, blood levels of glutathione peroxidase (GPx) and lactate dehydrogenase (LDH) — two compounds synonymous with muscle integrity — exhibited significant divergence in favor of spirulina.
In lay terms, if your skeletal muscles could participate in academia, they’d grant spirulina an honorary Ph.D. for its role in delaying fatigue and making the marathon of life less arduous.
A Guardian Against Toxins
Chronic arsenic poisoning — sounds grim, doesn’t it? Clinical Toxicology posits that a spirulina-zinc combo could be the sentinel guarding against the adverse effects of arsenic, particularly melanosis and keratosis.
This delved into the curative potential of this Spirulina-Zinc League. In a sample size comprising 41 patients, researchers administered either a placebo or a regimen of 250 mg spirulina extract coupled with 2 mg zinc twice daily for 16 weeks. Each household was supplied with arsenic-filtered water during this period to mitigate further exposure.
When it comes to arsenic, it’s all about the numbers — concentrations, percentages, and particulates — each a brushstroke in a portrait of potential despair or hope.
Before treatment, water arsenic concentrations were 150.1 +/- 18.3 microg/l for the placebo group and 161.7 +/- 23.9 microg/l for the spirulina plus zinc cohort. Astonishingly, spirulina extract plus zinc removed 47.1% of arsenic from scalp hair, a medical triumph.
It turns out that spirulina and zinc function as a detox duo, triggering a sharp increase in urinary arsenic excretion — essentially encouraging the body to rid itself of its arsenic burden more efficiently.
The study results are not merely numeric footnotes but crucial indicators of improvement in skin manifestations, particularly melanosis and keratosis.
The numbers tell a compelling story for those familiar with the mottled, rough patches that characterize these skin conditions. Clinical scores assessing these manifestations improved in patients who were administered spirulina extract plus zinc.
Specifically, the clinical scores for melanosis and keratosis in this group were statistically significant, a feat the placebo could not achieve.
Spirulina and zinc’s medical efficacy is further emphasized by their lack of adverse effects requiring medical intervention.
Blood Pressure, Lipids, and Spirulina
Lipids in Health and Disease served up another fascinating tidbit: Spirulina can turn down the dial on both systolic and diastolic blood pressure.
Taking a daily oral supplement of 4.5 grams for six weeks, these subjects — each a variable in a human experiment — were monitored for changes in their lipid profile, glucose levels, aminotransferases, and blood pressure.
Let’s consider the lipid profile.
Triacylglycerols (TAG), the esters that form the backbone of many lipid types in the body, plummeted from 233.7 to 167.7 mg/dL. The curtain also fell on total cholesterol (TC), sinking from 181.7 to 163.5 mg/dL.
Conversely, the high-density lipoprotein cholesterol (HDL-C) — the so-called “good cholesterol” — ascended like a helium balloon at a county fair, from 43.5 to 50 mg/dL.
But where the Spirulina supplement seems to have turned in a bravura performance was in its effects on blood pressure. Both systolic and diastolic numbers recorded noteworthy declines.
In men, systolic pressure dipped from 121 to 111 mm Hg, and diastolic pressure receded from 85 to 77 mm Hg.
Women exhibited a similar choreography: systolic from 120 to 109 mm Hg and diastolic from 85 to 79 mm Hg.
Spirulina’s pharmacological résumé now boasts a more extensive repertoire, raising the curtain on a new act where prevention might just upstage cure.
Spirulina Dosages
Clinical data suggests a dosage between 2 and 10 grams. Yet, the crescendo of benefits — the lipid-lowering, the muscle-protecting, the allergy-mitigating — seems to unfold predominantly in the 5 to 10-gram range.
The curtain call is best received when one gravitates towards a more robust dosage. If ever there were a substance waiting in the wings for its moment in the spotlight, spirulina is it.
With its store of benefits, from your veins to your muscles, this humble cyanobacterium is a virtuoso performance in cellular nutrition — one that could very well be playing the lead role in your health story.
Spirulina is a versatile and practical supplement.
Its range of benefits, from lipid control to exercise optimization, appeals to a diverse audience, including individuals of different genders, ages, and health needs.
Given the promising scientific data, future research will likely continue to uncover even more about spirulina’s contributions to holistic health.
