PAYDAY EXCLUSIVE | 15% off €35

Code:PAYDAY
 

PAYDAY EXCLUSIVE | 15% off €35

Code:PAYDAY

Buy 1 Get 1 Free: One week onlyOffersOffers HubBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 Get 1 FreeBuy 1 get 1 free eventShort Dated2 for €74 Mix & MatchVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGlucosamineGlucomannanSeaweed, Kelps and AquaceuticalsDigestive EnzymesSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionCholesterolAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianRescue RemedyAshwagandhaEchinaceaMilk ThistleGinseng & GuaranaHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesVegan Vitamins & SupplementsBuy One Get One 1/2 PriceBuy 1 Get 1 FreeBuy 1 get 1 free eventHolland & BarrettVitabioticsSolgarNew NordicBetterYouNatures AidBioglanGrass & Co.Bach Original Flower RemediesPE NutritionDairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllEasterVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas & Hot BeveragesShop all Teas & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksGreen TeaPeppermint TeaHerbal TeaFruit TeaSlimming TeaSleep & Relaxation TeaTeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSpirulinaSuperfood PowdersGoji BerriesBaobabMoringa PowderChia SeedsSnacksShop all SnacksProtein BarsLow Calorie SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardCondiments & SaucesApple Cider VinegarSuperfoodsBreakfast CerealsHoney, Jams & SpreadsTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinksShop all DrinksKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete FoodBuy One Get One 1/2 PriceBuy 1 Get 1 FreeSave up to 1/2 priceHolland & BarrettNaturyaGrenadePukkaHeath & HeatherTwiningsMeridianOptimum NutritionNakdPhDGluten FreeDairy FreeEgg FreeWheat FreeMilk FreeMustard FreeCelery FreeCrustaceans FreeFish FreeKiwi FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinProtein VeganMeal ReplacementsWhey ProteinMass GainersDiet ProteinCaseinBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsBCAAL-LysineGlutamineArginineCreatineShop all CreatineCreatine PowderSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossKetoBuy One Get One 1/2 PriceSave up to 1/2 price2 for €74 Mix & MatchPE NutritionOptimum NutritionUSNGrenadePhDApplied NutritionFoodspringHuelSiSHigh5Dairy FreeGluten FreeSugar FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareCBD BeautyHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual WellnessBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 get 1 free eventDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaQ+AEthiqueTrilogyChilds FarmAlcohol FreeParaben FreeSLS FreeParfum FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inWeight ManagementWeight Management HubWeight Management Shop AllSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksSlimming TeaExercise SupportBuy One Get One 1/2 PriceSave up to 1/2 price2 for €74 Mix & MatchGrenadeOptimum NutritionHolland & BarrettPulsinPhDUSNEat WaterNatures AidSlimExpertApplied NutritionDairy FreeGluten FreeSugar FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthShop all Gut HealthGut Health FoodGut Health SkincareHair Skin & NailsShop all Hair Skin & NailsNail ConditionsSkin ConditionsCollagenStress AnxietyShop all Stress AnxietyEnergy SupportSleep & RelaxationShop all Sleep & RelaxationRelaxationFood & DietShop all Food & DietKeto FoodMenopauseBuy One Get One 1/2 PriceSave up to 1/2 priceBuy 1 Get 1 FreeHolland & BarrettDr OrganicVitabioticsNaturtintWeledaNew NordicSolgarHeath & HeatherOptimum NutritionEthiqueDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inShop for your WellnessImmunityGut HealthMenopauseWomen's HealthFood & DietMuscle & Joint PainSleep & RelaxationStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthChildren's HealthLearn about WellnessImmunityGut HealthMenopauseFood & DietJoints, Bones & MusclesSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast
spirulina powder and capsules

Spirulina: Types & benefits

13 May 2022 • 3 min read

What is spirulina?

Can this blue-green algae reduce cholesterol and high blood pressure? Is spirulina anti-inflammatory?

Here's a guide to all of spirulina's benefits, as well as how you can use it to suit your routine. 

What is spirulina and what does it do?

Spirulina is a type of blue-green algae that grows in freshwater ponds and lakes.1

It’s packed with nutrients, including B vitamins, beta-carotene, copper and iron, as well as small amounts of magnesium, potassium and manganese.2

It’s grown in purpose-built freshwater pools in tropical climes as well as places like Mexico, China, and India but has existed on earth since the very beginning of time, turning CO2 into oxygen.

A hardy plant that thrives at a pH of 8.5 and a temperature of 30°C, it can be farmed without chemical pesticides.

The process of turning the algae into a powder involves spirulina being harvested from the freshwater pools once it reaches maturity.

It’s strained out using special screens, washed several times and then dried out. Nothing is added and nothing is taken away.

It became popular after it was discovered that NASA gave it to astronauts on space missions as a food supplement.3

Research shows that spirulina could be helpful for lowering ‘bad’ cholesterol and high blood pressure.4,5,6

You can take spirulina in tablets, capsules or as a powder that can be added to shakes and smoothies for a nutritional boost.

It’s also increasingly popular as an ingredient in snack, or energy, balls.

Benefits of spirulina: what does spirulina do in the body?

Spirulina can help support the health of your joints and bones, relieve stress and anxiety, as well as give you an energy boost when you’re feeling drained.

It’s jam-packed with protein, good fats, vitamins and minerals, including vitamin B12, calcium, magnesium and iron.

It contains 25 times more beta carotene than carrots, 58 times more iron than spinach and contains 60-70% protein (compared to chicken which has 25-30%) and is therefore suitable for vegetarians and vegans.

It’s so nutritious that NASA and the European Space Agency have conducted studies to see if it could be used as a food source for their astronauts on long missions.

There’s a growing amount of research into the potential health benefits of spirulina:7

  1. It could help lower ‘bad’ cholesterol

High cholesterol is a significant risk factor for heart disease – a major cause of death in the UK. But spirulina has shown some promise at reducing levels of LDL, or ‘bad’, cholesterol.

In a 2018 meta-analysis of research, Chinese scientists reported that spirulina supplements had a ‘favourable effect’ on improving LDL cholesterol and triglyceride levels (a type of fat in the blood).8

Spirulina was also found to help reduce blood glucose levels – another risk factor for heart disease – which lead the team to conclude that spirulina could be considered in the ‘prevention and treatment of cardiovascular disease in humans’.9

  1. It might reduce high blood pressure too

Likewise, spirulina could help lower blood pressure in people with type 2 diabetes.

A 2008 study published in Nutrition Research and Practice found people with type 2 diabetes who took the blue-green algae every day for 12 weeks experienced a reduction in blood pressure.

It seemed to be more effective if the patient’s triglyceride levels were high, too.10

Similar results were recorded by a 2016 trial of 40 overweight people who had high blood pressure.

Volunteers who took spirulina for three months saw improvements in their blood pressure, body weight and BMI, while those taking a placebo saw no significant changes.11

  1. Potential antioxidant and anti-inflammatory properties

Spirulina is known to contain antioxidants, which help prevent our cells from damage caused by free radicals.12

This damage can cause long-term inflammation which may lead to conditions such as heart disease and high blood pressure, among others including dementia.13

Phycocyanin is one of the major antioxidant compounds in spirulina.14

It’s believed to fight free radicals and help prevent inflammation in the body.15,16

How can you eat spirulina?

It can be used as a whole food or a supplement in tablet, capsule, powder or flake form.

Swallowing the powder straight isn’t really an option as it’s very dry and has a unique taste that takes some getting used to.

However, you can add it to a glass of protein shake, water or orange juice, but be prepared to see both your drink and teeth turn dark green in colour!

A few mouthfuls of plain water afterwards should return your teeth to their natural colour.

If you prefer, you could make yourself a refreshing spirulina smoothie if you blend it with mango and pineapple in a food processor.

Or you could bake some banana and spirulina granola bars or give raw chocolate spirulina brownies a try if you fancy getting handy in the kitchen.

Alternatively, there are plenty of products available to buy, such as cereal bars and energy balls which combine spirulina with ginseng.

10 ways to supercharge your day with spirulina

Spirulina is a popular source of non-animal protein, with 8 essential amino acids plus high levels of B-Vitamins and gamma-linolenic acid (GLA).

This means it’s great if you’re in need of a quick energy boost.

But how should you use this deep blue-green powder? We’ve got 10 easy ideas for you to try.

  1. Swirl into soup

Once you’ve served your homemade soup into bowls, sprinkle a small amount of spirulina powder over the top to add a boost of nutrition and take your food presentation to another level.

  1. Sprinkle over cooked pasta

Sprinkle a little over the top of cooked pasta dishes just before serving to boost the nutritional status and create a lovely looking garnish.

  1. Whisk into your eggs

Make eggs even more nutritious with the addition of spirulina.

Whisk it into scrambled eggs or an omelette, or dust over the top of poached eggs.

  1. Blend into your morning smoothie

Spirulina is great way to add a boost to your morning smoothies.

Simply add half a teaspoon in with your usual mixture and blend it all together.

Check out this spirulina smoothie bowl recipe for a fun and fruity breakfast!

  1. Mash with avocado

Make this creamy ingredient even more nutritious by adding spirulina.

Scoop out the flesh and mash it with half a teaspoon of spirulina and a squeeze of lemon juice.

  1. Lightly scatter over pizza

Pizza sometimes needs a little extra something just before serving.

Instead of adding extra cheese, try sprinkling a little spirulina over the top, just like ground pepper.

  1. Add a dash to cooked sauces or gravy

You can also add spirulina to cooked sauces like homemade pasta sauce or gravy.

Add the powder at the end and give it a good stir, or whisk it into gravy just before serving.

  1. Whisk into a salad dressing

Salad dressings are the ideal partner for healthy spirulina.

Whisk half a teaspoon in as you combine your oils, vinegar, and other ingredients.

  1. Stir into hummus or pesto

Spirulina powder is a great addition to homemade hummus or pesto, making this healthy spread into a nutritional powerhouse of vitamins, minerals, healthy fats, and fibre.

Don’t forget you can add other ingredients to a base hummus recipe: try roasted peppers or sundried tomatoes.

Handpicked content: Spirulina pesto, tomato and green bean pasta recipe

  1. Popcorn flavouring

Combine spirulina with sea salt and chilli powder and dust your air-popped popcorn.

Give it a good shake to evenly coat the popcorn and enjoy this healthy savoury treat.

Dosage: how much spirulina is safe to take?

While there’s no official recommended daily dosage for spirulina, studies have found that between 1-8g a day could be effective.17

Make sure you follow any instructions or recommendations on the product label before taking. Talk to your GP or a trained dietician or nutritionist if you’re concerned.

You should not take spirulina if you:18

  • are pregnant – there’s not enough evidence to prove it is safe
  • have an auto-immune disease – it may cause the condition to flare up
  • are taking blood-thinning medication – it may slow blood clotting

If you are on any medication, check with your doctor that it is safe to take spirulina at the same time.

Side effects: what are the side effects of taking spirulina?

In studies, there have been very few reported side effects associated with spirulina, but the most common include:19,20

  • insomnia
  • abdominal issues
  • vomiting
  • allergic reactions

Stop taking spirulina if you experience any of the above and seek medical advice.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 13 May 2022

bhupesh-panchal

Bhupesh Panchal

Author

Senior Regulatory Affairs Associate

Joined Holland & Barrett: April 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.
  • Visa
  • MasterCard
  • AmericanExpress
  • PayPal
  • Facebook
  • Twitter
Copyright © Holland & Barrett Limited, 2023. All rights reserved. hollandandbarrett.ie is a trading name of Holland & Barrett Limited. Registered office: 45 Henry Street, Dublin, Dublin 1, D01 E9X8. Registered in Ireland: Company no. 79819. Registered VAT no. 4682002U.