Spirulina, Recommended Dosage

Spirulina, the blue-green microalgae that has gained popularity as a "superfood," represents one of the most versatile and studied nutritional supplements in the world today. Native to alkaline aquatic environments, it has become an ally for those seeking to boost their health naturally, thanks to its richness in proteins, vitamins, and antioxidants. In a context where oxidative stress, nutritional deficiencies, and the demands of a fast-paced lifestyle are common, understanding its proper use is essential to maximize benefits and minimize risks.

Below, we explore spirulina in depth, with a special focus on its recommended doses, but also covering its history, nutritional composition, benefits, consumption methods, side effects, and precautions. Throughout this narrative, you will discover why this algae has evolved from an ancient food to a modern supplement, backed by scientific evidence.

Spirulina's history dates back billions of years, making it one of the oldest life forms on Earth, with approximately 3.5 billion years of evolution. This cyanobacterium, belonging to the genus Arthrospira, thrives in warm, alkaline lakes, and its use by human civilizations dates back to at least the 9th century. The Aztecs in ancient Mexico collected it from the shores of Lake Texcoco, where they processed it into nutritious cakes known as "tecuitlatl," which they ate to bolster their diet and even served as food for messengers and long-distance runners. Similarly, in Africa, tribes like the Kanembu in Chad have used it for centuries, forming nutritious pastes called "dihé" from algae collected from local lakes. However, its modern rediscovery occurred in the 1960s, when French and Belgian scientists studied its potential in Africa, leading to its industrial cultivation. In the 1970s, NASA investigated it as a food for astronauts due to its high nutritional value and ease of cultivation in controlled environments, elevating it to the status of superfood. Today, it is produced on a large scale in countries such as China, India, and the United States, with an emphasis on controlled conditions to avoid contaminants, marking its transition from a natural resource to a globalized product.

In terms of nutritional composition, spirulina stands out for being a concentrate of essential nutrients that act synergistically in the body. Per 100 grams of dried spirulina, it provides between 60 and 77 grams of high-quality protein, complete with essential amino acids, making it ideal for vegetarians and vegans. It contains healthy fats (9 to 15 grams), carbohydrates (10 to 19 grams), and an impressive amount of minerals such as iron (38 to 54 milligrams), calcium (148 to 180 milligrams), magnesium (270 to 398 milligrams), zinc (5.6 to 5.8 milligrams), and manganese (2.4 to 33.3 milligrams). It's also rich in B vitamins, including a form of B12 (although it's a pseudovitamin B12, not always bioactive in humans), vitamin A (via beta-carotenes), vitamin E, and antioxidants such as phycocyanin, chlorophyll, and zeaxanthins. These components work by boosting the immune system, combating oxidative stress, and supporting metabolic functions. Phycocyanin, for example, acts as a potent anti-inflammatory and antioxidant, while iron aids in the formation of hemoglobin.

The health benefits of spirulina are extensive and supported by studies, although some require further human research. Among its most notable advantages are improved energy and daily mood, thanks to its high protein and magnesium content, which combat fatigue. It helps prevent and treat iron deficiency anemia due to its richness in bioavailable iron, and promotes weight loss by increasing satiety and reducing total caloric intake. In the cardiovascular field, it reduces LDL cholesterol and triglycerides, while raising HDL, protecting the heart through the action of antioxidants such as phycocyanin. It regulates blood pressure by promoting vascular relaxation and controls blood sugar levels, being useful in preventing type 2 diabetes.

For athletes and active individuals, it promotes muscle gain due to its essential amino acids and fatty acids, and accelerates post-exercise recovery. Additionally, it relieves symptoms of allergic rhinitis, prevents premature aging with vitamins A and C, reduces chronic inflammation, detoxifies the liver and kidneys, and displays anticancer potential by decreasing oxidative damage. It protects against neurodegenerative diseases such as Alzheimer's and Parkinson's, strengthens the immune system (even in HIV-infected patients), protects eye health by preventing retinal damage, and improves oral health in conditions such as periodontitis. In summary, its use is indicated as a general nutritional supplement for weight control, cholesterol, blood sugar, blood pressure, immune enhancement, and detoxification, always as a complement to a balanced diet.

Now, focusing on the recommended doses, which are the core of this topic, it is crucial to adjust them according to the goal, age, and individual health status. In general, for use as a basic nutritional supplement, it is suggested to start with 1 gram per day, gradually increasing to 3 grams if well tolerated. For weight loss, doses range from 2 to 3 grams daily, divided among meals to maximize satiety. For cholesterol control, studies indicate effectiveness with 1 to 8 grams per day, while for improving muscle performance, 2 to 7.5 grams are recommended. To regulate blood sugar in people with type 2 diabetes, 2 grams per day has shown benefits in meta-analyses, and for hypertension, 3.5 to 4.5 grams per day helps reduce blood pressure. In cases of fatty liver, 4.5 grams per day is helpful. Scientific reviews establish a safe range for adults of 3 to 10 grams per day, with a maximum of 30 grams, although exceeding the product's instructions is not recommended. For special populations, such as the elderly or people with weakened immune systems, starting with low doses (1-2 grams) and consulting a professional is essential, as they may be more sensitive. In children, its use is uncommon and should be supervised, while pregnant women are advised to avoid it or use it minimally under medical supervision due to possible contaminants. Always divide your intake into 2 or 3 doses, preferably 20 minutes before meals, and do not extend continuous use beyond 6 months without breaks to avoid tolerance or accumulation.

Regarding administration, spirulina comes in convenient forms such as powder, capsules, or tablets, making it easy to integrate into your daily routine. The powder can be mixed into smoothies, juices, yogurts, or soups for versatile consumption, while the capsules or tablets are taken with water, ideal for those who prefer to avoid its slightly salty and earthy taste. Choose certified organic and contaminant-free products from pharmacies or specialty stores, and combine it with a varied diet to enhance its effects.

Although generally safe, spirulina can cause mild side effects, especially if the dose is exceeded or if the product is contaminated. Common symptoms include nausea, vomiting, diarrhea, abdominal bloating, headaches, and initial fatigue, which usually resolve by adjusting intake. In rare cases, it causes allergic reactions such as redness, itching, rashes, or even anaphylaxis, with serious symptoms such as difficulty breathing that require immediate attention. Other possible symptoms include insomnia, excessive thirst, or gastrointestinal discomfort, and in uncontrolled products, risks of toxicity from heavy metals such as lead or mercury, which could damage the liver or cause weakness.

Contraindications are important to consider: it is prohibited in people with phenylketonuria due to its high phenylalanine content, and it is not recommended in autoimmune diseases such as lupus or multiple sclerosis, as it could exacerbate symptoms by stimulating the immune system. During pregnancy, breastfeeding, or in children, its use should be cautious or avoided without supervision. Consultation is vital for patients with immunosuppression or taking anticoagulants. Regarding interactions, it may enhance the effects of antidiabetic or antihypertensive medications, altering blood sugar or blood pressure levels, and may reduce their effectiveness with immunosuppressants. Avoid combining it with other seaweed supplements without professional advice.

Overdose or toxicity is uncommon at recommended doses, but excessive intake (more than 30 grams daily) can lead to severe digestive problems, liver damage, or toxic accumulations if contaminants are present. In cases of poisoning, symptoms include abdominal pain, persistent vomiting, and weakness; treatment involves discontinuing consumption, hydration, and medical attention, possibly with gastric lavage if acute.

In conclusion, spirulina emerges as a nutritional treasure with a millennia-old legacy and proven benefits for overall health, from immune support to metabolic control, as long as the recommended doses are followed and quality products are chosen. Its integration into the diet can be transformative, but balance and customization are key. If you're looking to improve your well-being, start with low doses under expert guidance, remembering that no supplement replaces healthy habits. Spirulina is not just a food of the past, but a promise for a more vital future.