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Spirulina (Arthrospira)
Blue-green algae with 60-70% complete protein and unique phycocyanin antioxidant — lowers cholesterol, blood pressure, and blood sugar.
What the evidence says
Spirulina appears to help in 11 of 13 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2007–2026 with a typical study size of 230 participants.
Based on 55 studies · 21 meta-analyses · 12 RCTs · 33,941 total participants
Confidence
HighWhat the studies found
By outcome
Spirulina has an evidence score of 9/10 — very strong evidence based on 55 indexed studies, including 18 meta-analyses. Blue-green algae with 60-70% complete protein and unique phycocyanin antioxidant — lowers cholesterol, blood pressure, and blood sugar.
The commonly studied dose of Spirulina is 3-10g daily. Research points to an estimated optimal dose around 8g, with a minimum effective dose near 3g. Individual response varies — start low and adjust.
The best time to take Spirulina is in the morning. Taking it with food is preferred. Spirulina (Arthrospira platensis) is a cyanobacterium rich in phycocyanin, iron, B vitamins, protein, and gamma-linolenic acid.
Green Tea Extract
Likely helpsConcentrated catechins from green tea that support metabolism, fat oxidation, brain health, and antioxidant defense.
Glucomannan
Likely helpsAbsorbs up to 50x its weight in water, creating strong satiety — supports weight loss, blood sugar regulation, and cholesterol reduction.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Spirulina is a blue-green algae (cyanobacteria) that has been consumed for centuries and is considered one of the most nutrient-dense foods on Earth. It contains 60-70% complete protein, B vitamins, iron, and unique compounds like phycocyanin (the blue pigment with potent antioxidant properties). Research shows benefits for cholesterol, blood pressure, blood sugar, and allergies. It's also a sustainable protein source.
Powerful antioxidant blue pigment
Enhances immune cell activity
Complete nutrition in small package
How Spirulina works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
3-10g daily
Loading: Start with 1g and increase gradually
Take with food
| Form | Type |
|---|---|
| 🧪Powder or tablets | Recommended |
| 💊Capsules (avoid taste) | Alternative |
| 💊Flakes | Alternative |
Powder is most economical but has strong taste. Tablets/capsules avoid taste issue. Ensure quality sourcing to avoid contamination.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Strong taste is easier to mask in smoothies or capsules. Can turn drinks blue-green.
Based on multiple meta-analyses showing dose-dependent effects. LDL reduction of ~33mg/dL and triglycerides ~39mg/dL reported. Effects appear to plateau above 8-10g daily.
Reduced LDL and triglycerides
Reduced allergic rhinitis symptoms
Reduced oxidative stress
Distinctive algae/seaweed flavor
Excellent protein source; note B12 is not bioavailable form
May counteract immunosuppressive effects
Contains vitamin K; monitor — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy
Tip: Start with small dose; take with food
Tip: Usually from detox; start low and increase slowly
Spirulina is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset, headache. Use caution if any of these apply to you: Autoimmune conditions (may stimulate immune system); Phenylketonuria (PKU) - contains phenylalanine.
Psyllium Husk
Likely helpsGel-forming soluble fiber that lowers LDL cholesterol, regulates blood sugar, and promotes digestive regularity.
Tap node to isolate • Pinch to zoom • Tap edge for research