Spirulina is a blue-green microalgae that has been consumed for centuries and is now widely recognized as a nutrient-dense supplement rich in protein, B vitamins, iron, and the antioxidant pigment phycocyanin. Research suggests that spirulina may support several aspects of health, with studies indicating potential benefits for cholesterol management, blood pressure regulation, and blood sugar balance, particularly in individuals with metabolic concerns. Its antioxidant and anti-inflammatory properties have also drawn scientific interest, and some clinical trials point to modest improvements in allergy-related symptoms such as nasal congestion. Available commonly as a powder, tablets, or as isolated blue spirulina (phycocyanin extract), it remains one of the more well-studied supplements in the algae category, though researchers continue to explore optimal intake and long-term effects across diverse populations.
Compare this supplementResearch suggests that spirulina possesses meaningful anti-inflammatory properties, with multiple review articles, sy...
View studies →Research suggests that spirulina supplementation may offer some benefits for exercise performance, particularly in th...
View studies →Research suggests that spirulina contains antioxidant-relevant compounds, with one observational study reporting impr...
View studies →Research suggests that Spirulina may play a role in nutrient absorption contexts, though the available evidence is la...
View studies →Research suggests that spirulina may support blood pressure regulation by improving the ability of blood vessels to r...
View studies →These are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Capsule | 1–2 g | Daily | allergy relief | Based on RCTs for allergic rhinitis symptom reduction |
| Powder | 2–7.5 g | Daily | blood pressure regulation, anti-inflammatory | Common in clinical trials targeting cardiovascular and inflammatory markers |
| Powder | 3–7.5 g | Daily | exercise performance, muscle recovery | Common in sports science clinical trials assessing endurance and oxidative stress |
| Powder | 1–3 g | Daily | general health, antioxidant support, nutrient absorption | Common in clinical trials assessing general health and nutritional benefits |
| Tablet | 4–8 g | Daily | cholesterol management, blood sugar regulation | Based on RCTs examining lipid and glycemic outcomes |