Spirulina insights: nutrients

Spirulina is a type of blue-green algae that people have eaten for hundreds of years. It’s even been taken into space by NASA and the European Space Agency (1). Let’s take a look at what makes us so excited about these tiny algae.

Protein

Spirulina is made up of about 55–70% protein, making it one of the most protein-rich plant-based foods available (2). If you're curious to learn more about spirulina’s protein content, check out our dedicated article: “Spirulina insights: protein.”

Fats 

Spirulina is naturally low in fat, containing only about 6–9%. About 75% of these fats are the healthy unsaturated kind, while just 25% are saturated (2,3). These fats are essential for your body’s cells to work properly. Among these beneficial fats are omega-3 and omega-6. Your body needs both of these fats to stay healthy. They help to keep your cholesterol balanced, which is good for your blood pressure and heart (4,5). Omega-6 can help protect the skin from early aging (6). Omega-3 also plays an important role in the nervous system and a crucial role in fetal development (2). Even though spirulina does contain omega-3, most of the fatty acids in spirulina are omega-6 (2). Therefore, it is important to know that although spirulina can be a good addition to your diet, it does not cover the entire need for omega-3 (2).

Vitamins

Spirulina contains several B vitamins, which are crucial for your body's health. Vitamins B1, B2 and B3 are essential for energy production in the body and for the proper functioning of the heart, brain and nerves (7,8,9). Vitamin B6 is important for hormone regulation, supports growth, contributes to blood cell formation, and is important for the immune and nervous system (10).

Spirulina also contains beta-carotene, a provitamin A that your body turns into vitamin A. Vitamin A can improve your eyes, especially helping you to see better in the dark. It also keeps your immune system strong and helps fetal development and growth in children. As a bonus, it also helps take care of your skin, hair, teeth, lungs and even your digestive tract (11).

Lastly, Vitamin E found in spirulina is a powerful antioxidant, meaning it's like a shield for your cells, protecting them from all sorts of damage. It also helps support your immune system and helps your cells produce energy (12).

Minerals

People consuming vegetarian and vegan diets may be at risk of iron deficiency. This is due to the fact that the uptake of iron in plant sources tends to be lower than the uptake of iron in animal-sourced foods. Unlike plant-based sources such as cereals and legumes, spirulina has iron that your body can absorb more easily.

Calcium is important to keep your bones and teeth strong. For strong bones, it is necessary to have a good balance of phosphorus and calcium. Spirulina contains calcium and phosphorus in amounts comparable to milk and maintains a balanced calcium-to-phosphorus ratio (2). In addition calcium from spirulina is more easily taken up by the body compared to other plant-based sources (2).

Spirulina is also a source of magnesium, which helps your body in lots of important ways. It helps build strong bones and muscles (13). Furthermore, it ensures that your muscles function properly and helps signals travel between your nerves and muscles. On top of all that, magnesium helps your cells make energy (13).

So, is spirulina really that special? 

Yes, spirulina is packed with protein, healthy fats, vitamins, and minerals that your body needs to stay strong and healthy (2). On top of that, spirulina also has pigments which could have health benefits. If you want to read more about that, check out "Spirulina insights: pigments".

So you want to become as healthy as an astronaut? Spirulina can help you make a step in the right direction!