Spirulina is packed with nutrients. A single tablespoon (tbsp), or 7 grams (g), of dried spirulinapowder, contains:Trusted Source
It also contains small amounts of magnesium, potassium, and manganese.
The main component of spirulina is called phycocyanin, which is an antioxidant that also gives it its unique blue color.
Phycocyanin can help fight oxidative stress by blockingTrusted Source the production of molecules that promote inflammation and providingTrusted Source impressive antioxidant and anti-inflammatory effects.
Spirulina can help lowerTrusted Source total cholesterol, low-density lipoprotein (LDL) or bad cholesterol, and triglycerides, while also increasing high-density lipoprotein (HDL) or good cholesterol, which are all risk factors for heart disease.
According to one reviewTrusted Source, spirulina was able to significantly improve these markers in people with metabolic syndrome and related disorders.
Fatty structures in your body are susceptible to oxidative damage. This is known as lipid peroxidationTrusted Source, a key driver of many serious diseases.
ResearchTrusted Source found that the antioxidants in spirulina may be particularly effective at reducing lipid peroxidation.
In fact, one small studyTrusted Source showed that spirulina supplementation was able to reduce exercise-induced lipid peroxidation, inflammation, and muscle damage in 17 rugby players.
While more studies are needed, some evidence suggests that spirulina has anti-cancer properties.
Research in animals indicatesTrusted Source that it may help reduce cancer occurrence and tumor size in various cancers.
One review of five studiesTrusted Source found that taking 1-8 g of spirulina per day could significantly reduce both systolic and diastolic blood pressure, especially for people with high blood pressure levels.
This reduction is thought to be driven byTrusted Source an increased production of nitric oxide, a signaling molecule that helps your blood vessels relax and dilate.
Consuming spirulina is one way to supplement protein and vitamins in the diet.
According to the United States Department of Agriculture (USDA), one tablespoon or 7 grams (g) of dried spirulina containsTrusted Source:
It also contains thiamin, riboflavin, niacin, folate, and vitamins A, B6, and K.
Spirulina contains the antioxidant beta carotene. The body converts beta carotene into vitamin A, which plays a key roleTrusted Source in eye health.
In researchTrusted Source published in 2019, scientists gave mice either a standard diet or a diet containing 20% spirulina for 4 weeks. Then, they left the mice to spend time in darkness, followed by 1 hour of white light exposure.
The mice that consumed spirulina had better protection and less damage to the retina and photoreceptors in their eyes. This suggests spirulina might help protect eye health in humans, although more research is needed.
Spirulina has shown promise for treating and preventing gum disease and other oral health problems.
In 2013, scientistsTrusted Source treated 64 sites of gum disease with scaling and root planing and applied a spirulina gel to 33 of the sites. After 120 days, pocket depth in all sites had improved, but those treated with spirulina were significantly better.
Leukoplakia is a condition where lesions form in the mouth, usually due to tobacco use. Sometimes, it can become cancerous. In a small, older studyTrusted Source, 44 people with leukoplakia took 1 g of spirulina per day. After 12 months, the lesions had disappeared in 20 participants. After stopping the supplements for a year, nine participants found their lesions returned.
A 2020 reviewTrusted Source concludes that including spirulina in the diet could help reduce:
One possible reason is that ingredients in spirulina prevent the small intestine from absorbing as much fat.
Animal studies indicate spirulina may support gut health as people age. A 2017 studyTrusted Source on older mice suggests that spirulina may preserve healthy gut bacteria during the aging process.
Spirulina does not contain much fiber, so people should eat it alongside other gut-healthful, high fiber foods.
Spirulina may help manage blood sugar levels, which is important for people with diabetes, although more research is needed.
A 2018 reviewTrusted Source found that taking spirulina significantly lowered fasting blood glucose levels.
In a 2017 animal studyTrusted Source, researchers gave mice with type 1 diabetes spirulina extract orally. Results in the mice indicated:
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