What are the benefits of spirulina?

Spirulina (Arthrospira platensis) is a blue-green microalga that belongs to the cyanobacteria group. It is one of the oldest known life forms on Earth, which helps explain its rich and distinctive biochemical profile.

Often described as a superfood, spirulina is particularly valued for its high nutritional content. It contains a high proportion of complete proteins that are easily absorbed by the body, along with a range of essential nutrients. These include B vitamins (B1, B2, B3, B6, B8, B9 and B12), vitamins K and D, and carotenoids such as beta-carotene. Spirulina also provides minerals and trace elements, as well as specific fatty acids such as gamma-linolenic acid. It contains naturally occurring pigments, including chlorophyll and phycocyanin, an antioxidant pigment characteristic of spirulina.

Spirulina was first documented by European botanists in the 19th century, following observations in Mexico. Since then, it has been the subject of extensive scientific research into its nutritional properties. Today, it is cultivated in many parts of the world, including India, Africa, Mexico and other parts of Asia, as well as on controlled farms in Europe and the United States.

Its name comes from its characteristic spiral-shaped filaments. Several species exist, but the two most commonly used for human consumption are Arthrospira platensis and Arthrospira maxima.

How spirulina is grown and processed

Spirulina’s quality depends largely on its growing conditions. It is generally cultivated in controlled ponds, where water quality, light and temperature are carefully monitored to maintain suitable conditions.

After harvesting, the spirulina is filtered, washed and dried at a low temperature. This gentle process helps preserve its natural nutrient content.

Regular quality checks, including microbiological analyses and tests for heavy metals, are also carried out to ensure the product is safe to consume and free from contamination.

Note: This focus on quality and traceability explains the interest in certain organic spirulina products, which are grown under controlled conditions, without irradiation or ionisation, and in accordance with strict production standards.

Before looking at its effects in more detail, it helps to understand why people choose to take spirulina. It is often used to complement the diet during certain stages of life, support the body's natural defences or help increase nutrient intake. Its rich nutritional profile makes it easy to incorporate into everyday routines, particularly during busy periods or when the diet lacks variety.

During periods of tiredness or a busy lifestyle

Some periods of life can place greater demands on the body, whether due to a run of busy days, poor-quality sleep or changes in routine. At these times, spirulina may help support vitality. Its natural protein, iron and micronutrient content helps explain why it is often chosen during periods of temporary fatigue. However, it is no substitute for a varied diet and sufficient rest.

To complement a diet that lacks variety

Spirulina can also be used to complement the diet when meals are irregular, lack variety or are often eaten on the go. It provides a source of certain essential nutrients and can help diversify daily nutrient intake, but it should not replace a varied, balanced diet.

For athletes and people returning to exercise

With its nutritional profile and high protein content, spirulina is also popular among active people and those returning to exercise. It can be incorporated into a broader approach to supporting the body during periods of increased physical activity, when nutritional needs may change.

During periods of change

Seasonal changes, a return to exercise after a break or adjustments to the diet can all bring changes to everyday routines. Spirulina is easy to incorporate during these periods and can form part of a balanced approach to wellbeing.

To complement a vegetarian or vegan diet

People following vegetarian or vegan diets may also choose spirulina to diversify their sources of nutrients and add variety to their daily meals.

Spirulina is best known for its nutritional value, but its benefits go beyond nutrition. It is often used to support vitality and physical activity, complement the diet and care for the skin and hair. Here’s a closer look at how spirulina may benefit the body, from energy levels and muscle function to skin and hair health.

• Helps support energy and vitality during periods of fatigue: Spirulina is often taken during periods of tiredness, stress or a busy lifestyle. Its iron, B vitamins and antioxidant content make it a popular choice for supporting vitality, particularly when the body is under greater strain.

• Helps support the immune system: Spirulina contains antioxidant compounds, including phycocyanin, which help protect cells from oxidative stress. It is also used to support the body’s natural defences, particularly during seasonal changes or periods of increased vulnerability.

• Helps supplement nutrient intake: Rich in complete proteins, iron, vitamins and minerals, spirulina can complement the diet when nutritional needs are higher or food choices are less varied, particularly for people following vegetarian or vegan diets.

• Helps maintain muscle mass: Its high protein content and essential amino acids make spirulina a popular addition to the diets of active people and those returning to exercise.

• Supports recovery after exercise: Spirulina’s antioxidant compounds help protect cells from oxidative stress. It is often included in post-exercise routines to support recovery and help manage feelings of muscle fatigue.

• Supports the body’s natural elimination processes: Rich in chlorophyll, spirulina is often used by people looking to support the body’s natural elimination processes and regain a general sense of lightness.

• Promotes a feeling of fullness: Its high protein content may help promote satiety. Spirulina can be included in a balanced diet by those looking to manage their appetite and reduce the urge to snack.

• Can help complement nutrient intake during periods of increased need: Certain life stages, such as pregnancy and breastfeeding, and periods of prolonged fatigue can be associated with increased nutritional needs. Spirulina may be considered as a supplement, but professional advice is important, particularly during pregnancy and breastfeeding.

• Helps support hair vitality: Its amino acids, zinc and B vitamins contribute to hair structure and health. Spirulina is often included in routines aimed at improving hair strength and shine.

• Helps maintain skin radiance: Spirulina contains antioxidant compounds that help protect cells from oxidative stress. It is also used in skincare to help maintain a radiant, even-looking complexion.

Like many nutrient-rich food supplements, spirulina is generally best taken regularly rather than occasionally. Increase the dose gradually to give your body time to adjust and benefit from spirulina’s nutritional properties.

Start gradually over the first few days

It is best to start with a small amount of spirulina, particularly when taking it for the first time. Taking 3 tablets a day for the first few days gives your body time to adjust before increasing to the usual dose of 5 to 6 tablets a day, equivalent to approximately 2 to 3 grams.

Please note: People who engage in vigorous physical activity or follow a vegan diet may, if needed, increase their intake to up to 5 grams a day, while taking their individual tolerance into account.

Take spirulina for several weeks

The benefits of spirulina are generally associated with regular use over time. A course lasting two to three months is often recommended, particularly during seasonal changes, periods of fatigue or as part of a broader approach to nutritional support. Taking it regularly is more important than the amount taken on any one occasion.

Choose the best time to take spirulina

Depending on your needs, spirulina can be taken at different times of the day.

With or just before a meal: to complement your intake of protein, iron and other micronutrients.

Between meals: some people prefer this option to make the most of spirulina’s potential satiety effect, associated with its high protein content.

In general, taking spirulina in the morning or splitting your intake between breakfast and lunchtime may be preferable. It can have a mildly stimulating effect and may increase bowel movements in some people, so taking it late in the evening may not be ideal.

Choose the form that suits you best

Spirulina is available in several forms to suit different habits and preferences.

Spirulina capsules: a practical option for those who find its distinctive taste or smell unpleasant. Look for capsules made from plant-based materials.

Spirulina tablets: make it easy to measure your intake accurately. Although they still have a distinctive smell, their taste is generally milder than that of spirulina powder, making them a popular choice for daily use.

A closer look at our organic spirulina food supplement

Rich in iron, zinc, magnesium and phosphorus, our organic spirulina is a source of minerals that contribute to normal bodily functions and help maintain healthy skin and hair. Often taken during seasonal changes, particularly in spring and autumn, spirulina is a revitalising food supplement traditionally used to help combat fatigue and support the immune system.

With a plant-based protein content of 60–70%, as well as vitamin B12 (6 tablets provide 66% of the recommended daily intake), it is a useful supplement for vegetarians and vegans.

Our tablets contain 100% spirulina, with no additives, and are produced using cold compression. Our tablets contain an exceptionally high level of phycocyanin (20–27%), more than many other spirulina products on the market. They are also rigorously tested for contaminants and heavy metals.

Spirulina is often taken to supplement the diet at different stages of life or when nutritional needs change. It should always be taken as part of a balanced diet.

• People who feel tired or run down: Spirulina contains iron, protein and B vitamins, making it a popular choice during busy periods or when energy levels are low.

• People who exercise regularly: Spirulina is rich in protein, which contributes to the maintenance of muscle mass. It can also help supplement the diet when physical activity increases nutritional needs.

• Vegetarians and vegans: Spirulina provides protein, iron and other nutrients that can be harder to get in sufficient amounts from a diet that excludes or limits animal products.

• Older people: Getting enough protein and essential nutrients remains important as we age. Spirulina can be an easy addition to a varied, balanced diet.

• Students and people with demanding jobs: During exam periods or particularly busy spells at work, spirulina is often taken as part of a routine to help maintain energy levels.

• People who want to look after their skin and hair: Spirulina contains antioxidant compounds, zinc and amino acids, which are valued in skincare and haircare.

• Pregnant or breastfeeding women: Nutritional needs increase during pregnancy and breastfeeding. Anyone considering spirulina during these periods should speak to a healthcare professional first.

• People getting back into exercise or changing their diet: Spirulina can provide additional protein and nutrients as part of a varied, balanced diet.

Taking spirulina involves more than simply swallowing a few tablets each morning. A few simple steps can help you fit it into your daily routine and make it easier to tolerate.

1. Take it with a source of vitamin C: Vitamin C helps the body absorb iron from plant-based foods. Try taking spirulina alongside a kiwi, citrus fruit or berries, or add lemon juice to water or a smoothie. Find out more in our article: What foods are rich in vitamin C?

2. Start with a small dose: When you first start taking spirulina, begin with a small amount and increase it gradually over the first few days. This can help your body adjust and improve digestive tolerance.

3. Take it in the morning or at lunchtime: Some people prefer to take spirulina earlier in the day, as they find it has a stimulating effect. Taking it late in the evening may not suit everyone.

4. Avoid taking it alongside tea or coffee: Tannins in tea and coffee can reduce the absorption of non-haem iron, the type found in plant foods such as spirulina. It is generally advisable to leave one to two hours between taking spirulina and drinking tea or coffee.

5. Include it as part of a balanced diet: Spirulina can supplement your nutrient intake, but it is no substitute for a varied diet containing plenty of fruit and vegetables and a range of protein sources.

6. Take it regularly and stick to the recommended dose: Taking spirulina consistently, in line with the product instructions, is preferable to taking a large amount at once.

7. Choose a dose that suits your needs: Follow the recommended dosage on the product packaging, and seek advice from a healthcare professional if you are unsure whether spirulina is suitable for you.

8. Choose products with clear quality controls: Spirulina can accumulate environmental contaminants, so look for products with good traceability and regular testing for contaminants and heavy metals.

9. Drink enough water throughout the day: Staying hydrated supports normal bodily functions and helps maintain regular bowel movements.

10. Keep detox programmes short: Many people follow detox programmes for a few weeks, particularly at seasonal changes or during periods of fatigue, before taking a break.

11. Listen to your body: Everyone responds differently to spirulina. If you experience digestive discomfort or unusual tiredness, reduce the dose or stop taking it and seek advice from a healthcare professional if symptoms persist.

12. Seek medical advice if needed: If you are pregnant or breastfeeding, have a chronic health condition or take medication, consult a healthcare professional before starting spirulina.

The information in this article is for guidance only and is not a substitute for advice from a healthcare professional. Spirulina is generally well tolerated by most adults, but it is not suitable for everyone. It is not recommended for people with phenylketonuria, haemochromatosis, gout, kidney failure, certain autoimmune diseases or an allergy to seaweed. As with any food supplement, stick to the recommended dose. Taking too much can sometimes cause digestive problems, headaches or nausea. If you experience any discomfort, reduce the dose or stop taking the supplement temporarily. Spirulina supplements are intended for adults and should not replace a balanced diet. If you are pregnant or breastfeeding, seek advice from your GP before taking spirulina.

Spirulina is often seen as a quick fix for tiredness, but it is best viewed as part of a healthy lifestyle. It cannot make up for a lack of sleep, a poor diet or a hectic routine. It works best alongside a varied diet, enough rest and regular physical activity, helping to support the body without replacing these essential habits.

Lou graduated from HEC in 2012. She spent ten years working in marketing for the cosmetics and fragrance industries before becoming an independent consultant in the field. She recently completed a three-year naturopathy programme at the European College of Holistic Naturopathy (CENATHO) in Paris, with the aim of supporting the physical and mental wellbeing of the people she works with through a holistic approach to lifestyle.