Spirulina

Also known as: arthrospira platensis, blue-green algae

Grade B — Moderate Evidencesuperfoodproteinimmune
1000–3000 mgMorning or with meals

Spirulina is a cyanobacterium (blue-green algae) that is one of the most nutrient-dense foods on Earth, rich in protein (60-70% by weight), B vitamins, iron, and the unique antioxidant phycocyanin. Clinical trials show significant reductions in LDL cholesterol, triglycerides, blood pressure, and fasting blood glucose. Its active compound phycocyanin exhibits potent anti-inflammatory and antioxidant effects, and spirulina also demonstrates benefits for allergic rhinitis symptoms.

TL;DR: Nutrient-dense cyanobacterium with strong evidence for immune support, lipid improvement, and antioxidant protection. Complete protein source. Quality sourcing is critical to avoid contamination.

🛡️Immunity⚡Energy❤️Heart Health🧬Longevity
Last reviewed: 2026-03-12

Quick Facts

Evidence

Grade B

Studies

2

Interactions

2

Forms

1

Evidence Rating: Grade B — Moderate Evidence

Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.

Interaction Warnings

ImmunosuppressantsModerate

Spirulina stimulates immune system — may counteract immunosuppressive drugs.

Blood thinnersLow

Contains vitamin K — may affect warfarin dosing.

Important Notes

  • Source from reputable suppliers — contamination with microcystin (from other algae) is possible
  • May trigger autoimmune flares in susceptible individuals
  • Contains phenylalanine — avoid with PKU

Clinical Evidence (2 studies)

Spirulina in clinical practice: evidence-based review

Finamore A et al. (2017) — Evid Based Complement Alternat Med

Spirulina modulates immune response, increases NK cell activity, and has significant antioxidant, lipid-lowering, and anti-inflammatory effects

View on PubMed

Effect of spirulina on lipid profile: systematic review

Serban MC et al. (2016) — Clin Nutr

Spirulina significantly reduces total cholesterol, LDL, triglycerides, and increases HDL

View on PubMed

Alternatives to Consider

These supplements target similar goals and may be worth considering alongside or instead of Spirulina.

Quercetin

Grade B

Versatile flavonoid with senolytic, immune, and anti-inflammatory properties. Zinc ionophore. Phytosome form critical for absorption.

🧬 Longevity🛡️ Immunity

Beta-Glucan

Grade B

Dual-purpose supplement: yeast-derived for immune support (250mg), oat-derived for cholesterol (3g). Both well-supported by RCTs.

🛡️ Immunity❤️ Heart Health

Black Seed Oil

Grade B

Widely studied traditional remedy with strong anti-inflammatory properties from thymoquinone. Evidence for metabolic health, immune modulation, and gut health. Oil form preferred for absorption.

🛡️ Immunity❤️ Heart Health

Related Supplements

CoQ10 (Ubiquinol)

Grade A — Strong Evidence

Critical for mitochondrial energy production. Q-SYMBIO trial showed 43% cardiovascular mortality reduction in heart failure. Depleted by statins.

Taurine

Grade B — Moderate Evidence

Conditionally essential amino acid. Landmark 2023 Science paper showed it extends healthy lifespan in multiple species.

NR (Nicotinamide Riboside)

Grade B — Moderate Evidence

NAD+ precursor with strong human RCT evidence for NAD+ elevation. Unique cardiovascular benefits: reduced arterial stiffness and blood pressure.

Chlorella

Grade C — Preliminary

Green algae rich in chlorophyll, protein, iron, and B12. Evidence for immune support and metabolic markers. Broken-cell wall form required for bioavailability. Complementary to spirulina.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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