12 Potential Spirulina Powder Benefits, According to a Nutritionist

What’s so great about spirulina? This blue-green algae contains proteins, vitamins, and antioxidants that offer a wealth of potential benefits.

By Lena Bakovic, RDN, CNSC

— On Feb 06, 2025

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Spirulina is a popular superfood that you may have heard about in the world of supplements and health foods. Nutrient-dense and a striking blue-green color, spirulina is an algae that boasts an exciting number of purported health benefits. Packed with vitamins and minerals, taking spirulina regularly may offer numerous advantages, such as helping with inflammation and aiding in immune response.

In this article, I’ll dive into 12 potential health benefits of spirulina along with possible side effects and tips on incorporating spirulina and other plant-based superfoods into your diet.

At a glance:

Spirulina is a blue-green algae that is commonly consumed in powdered form.
Packed with vitamins, minerals, and protein, spirulina is a superfood often included in dietary supplements or super green powders like Live it Up Super Greens due to its wide range of potential health benefits.
Some potential health benefits of spirulina supplementation include support for the immune system, skin health, energy maintenance, and more.
Spirulina may cause a few rare side effects. If you’re taking regular medication, check with your healthcare provider before incorporating spirulina into your daily routine.

What Is Spirulina?

The blue-green microalgae spirulina has been used for centuries for its health-boosting properties. Used by the Aztecs and, centuries later, by NASA, spirulina platensis has been a key ingredient in healthy eating for its nutrient-dense qualities.

This superfood serves as a natural multivitamin as it contains a wide range of key vitamins and minerals, including vitamins B6, C, and E, minerals, and antioxidants. Due to its high protein content, spirulina also has the potential to help you meet your daily nutrient needs, along with providing fuel to help get you through your day.

Spirulina is harvested, freeze-dried, and ground into a powder. Depending on your health goals and concerns, you can consume spirulina on its own or blended with other superfoods in a greens powder like Live it Up Super Greens. Because spirulina has a slightly bitter taste, people taking spirulina usually mix it into smoothies, juices, or yogurts to make consumption more palatable.

My Favorite Potential Spirulina Powder Benefits

Spirulina is one of my favorite superfoods because of its incredible range of potential health and nutrition benefits. This ingredient truly is a “super” addition to your daily routine.

1. Spirulina is rich in vitamins, minerals, and protein

Spirulina is high in protein and low in calories, making it an excellent source of nutrients for many diets and health goals. One tablespoon of spirulina contains approximately 20 calories, 1 gram of fat, 1 gram of carbohydrates, and 4 grams of protein.

Spirulina also contains several essential vitamins and minerals, including:

B vitamins
Beta-carotene
Vitamin E
Manganese
Copper
Iron
Zinc
Selenium
Gamma-linolenic acid, and an essential fatty acid

Additionally, spirulina is packed with amino acids. These molecules are essential for life since they support your body’s overall functioning. Your body needs 20 amino acids for optimal health and taking spirulina supplements is an excellent way to help ensure you're getting these nutrients.

Also of note are the antioxidant properties of spirulina. Since free radicals and oxidative stress can cause a vast array of potential health issues, the antioxidant properties of spirulina are important for helping your body remain healthy and able to respond to damage.

2. Spirulina may support sinus health

Some people add spirulina to their diet to support healthy sinuses. Due to its purported anti-inflammatory properties, it may even be helpful for individuals with sensitivity to common allergens like pollen, dust, or pet hair.

One research study suggested that spirulina could help ease certain sinus symptoms associated with allergic rhinitis. Following supplementation, participants noticed a decrease in nasal discharge, congestion, sneezing, and itching.

3. Spirulina may be a good choice for people low in iron

As mentioned above, spirulina is a plant-based source of iron, just like spinach and kale. Consuming 100 grams of spirulina delivers around 28.5 mg of iron, which is more than the recommended daily dose of iron. Spirulina contains more than triple the amount of iron found in spinach and even more than the amount found in some meats. This means it could be a helpful choice for those low in iron or with anemia. Of course, if you have one of these health conditions, it is essential to consult your healthcare provider and follow their guidance.

Spirulina is an excellent alternative to iron supplements since some people find that iron supplements can be quite hard on the digestive tract and may cause constipation. On the other hand, spirulina tends to be less harsh on digestion, making it attractive for people with sensitive stomachs looking to increase their iron levels.

4. Spirulina could help fuel your workouts and build stamina

The algae's high protein content provides a natural source of energy that could help you fuel your workouts, support muscle strength, and build stamina.

Instead of triple-shot coffees and energy drinks that can leave you feeling nauseous and jittery, vitamin-rich spirulina may help support healthy energy levels. Unlike caffeinated drinks, vitamins such as thiamin and B1 have been linked to helping people feel more energized without the inevitable crash that will leave you falling asleep at your desk.

5. Spirulina may help ease inflammation

Spirulina’s purported anti-inflammatory properties may be the superfood’s biggest claim to fame. Spirulina contains phycocyanin, a plant-based protein thought to have antioxidant, anti-inflammatory, and even pain-relieving properties. By reducing inflammation, taking spirulina may be beneficial for your overall wellness.

6. Spirulina may contribute to healthier skin

Spirulina may contribute to skin health. The antioxidants and anti-inflammatory properties in spirulina are thought to play a key role in reducing swelling and may even help prevent breakouts. Additionally, thanks to its high antioxidant content, spirulina may help protect your skin from damage from free radicals and environmental factors.

7. Spirulina may support a healthy digestive system

Though more research is needed in this area, studies suggest that consuming spirulina may have a positive impact on gut health. A 2017 study found that spirulina may help maintain normal gut function during aging by contributing to a “healthy gastrointestinal microbial community." Many registered dietitian nutritionists endorse spirulina's prebiotic properties for supporting good bacteria in the gut.

8. Spirulina may provide immune system support

Spirulina contains many different vitamins and minerals, including vitamins E, C, and B6, which are widely considered important for maintaining immune resilience. Research has even suggested a connection between a spirulina-rich diet and a healthy white blood cell count, which is crucial for fighting viruses and bacteria in your body.

9. Spirulina may support a healthy metabolism and weight loss goals

Research has suggested that spirulina may help contribute to a healthy metabolism and energy balance, thus supporting individuals with their weight management goals. Though more research is needed to confirm the link, a 2016 study suggested that regular consumption of spirulina was associated with a healthier body mass index in participants.

10. Spirulina may support a positive mood and mental health

Largely due to its high content of selenium, spirulina has been linked to supporting a positive mood. Spirulina also contains tryptophan, an amino acid that increases the levels of serotonin in the brain. Because of this, spirulina is thought to be a good supplement for individuals looking for ways to support their mental health through nutrition.

11. Spirulina may contribute to eye health

Zeaxanthin is a plant pigment found in spirulina that is packed with a group of phytonutrients called carotenoids. One Harvard University study suggested that carotenoids may be beneficial for both eye health and immune health. The carotenoids lutein and zeaxanthin are found in the retina and are associated with a lessened risk of macular degeneration.

12. Spirulina may aid oral health

Spirulina’s antibacterial and antimicrobial properties may also support oral health. One study found that mouthwash infused with spirulina was associated with less dental plaque and a lowered risk of gingivitis in participants.

What Are the Possible Side Effects of Spirulina?

Like many other superfoods, the potential benefits of spirulina may be far-reaching, but that doesn't mean it comes without any downsides. Spirulina may have potential side effects for certain people, especially those taking regular medication or who are pregnant.

Side effects may include:

Digestive upset such as bloating, gas, or diarrhea
Insomnia
Headaches
Possible negative interactions with medications such as immunosuppressants or blood thinners

Since spirulina poses these potential, though rare, side effects, it is always wise to consult with a health professional. Experts recommend that users follow the recommended dosage instructions for spirulina supplementation and are aware of any potential drug interactions.

Most people who take a spirulina supplement do not experience any side effects, though make sure your product is from a reputable manufacturer that has been third-party tested for safety, and do not exceed 8 grams per day.

How to Use Spirulina Supplements

Spirulina can be consumed in many different ways, but powders or capsules are the most common. If you opt for a powder, you can stir a small spoonful into a glass of water or juice. However, many people find the taste of pure spirulina to be a bit bitter or grassy with a slightly fishy smell.

To mask the flavor, you can incorporate it into a smoothie, sprinkle the powder into soups or salad dressings, or add it as an ingredient in other dishes or baked goods.

Still, one of the easiest and most beneficial ways to incorporate spirulina into your daily life is with a delicious supergreens powder like Live it Up Super Greens, which features a variety of nutrient-dense foods to promote overall health and wellness.

How Live it Up Could Help

Live it Up Super Greens is a powdered supergreens formula packed with good-for-you nutrients and high-quality ingredients. Super Greens was designed to support multiple aspects of your health, from digestive wellness to proper immune function and healthy energy levels. Made in the USA in GMP-certified facilities, this product provides a simple and easy way to incorporate superfoods into your diet. It’s gluten-free, dairy-free, soy-free, and vegan, meaning that it can be consumed by individuals with all sorts of dietary restrictions and preferences.

Spirulina powder is just one of the many superfoods included in Super Greens. Made with organic vegetables, this custom blend includes powerful superfoods designed to support health and wellness. Besides spirulina, some of my favorite ingredients in this powder are kale, chlorella, and dandelion powder. Additionally, Super Greens contains a blend of probiotics and digestive enzymes to support healthy digestion.

All you need to do to get your daily dose of spirulina and other superfoods is mix one serving of the supplement powder into a glass of water, milk, or a smoothie before it’s ready to be consumed. There are no artificial sweeteners in Super Greens, yet it has a refreshing, sweet flavor thanks to the inclusion of peppermint and monk fruit.

Super Greens and other superfood blends are available for purchase online through the Live it Up website. Customers have the option to subscribe, which guarantees that they get their greens powder every month, as well as giving them a discount on the product.

Frequently Asked Questions

Adding a new supplement to your diet can be a big step, even when it’s a popular one like spirulina. Here are some answers to some common questions about spirulina supplementation and how to incorporate this blue-green algae into your routine.

Is spirulina good for you?

Generally speaking, spirulina is considered to be a nutritious addition to most diets. Dense with essential vitamins, minerals, proteins, amino acids, and antioxidants, this blue-green algae offers potential support for all areas of your health. That said, certain individuals should be cautious before ingesting this superfood. You should consult your doctor to learn more about whether spirulina suits your body and diet.

How much spirulina should you take per day?

As a general guideline, don’t use more than what’s listed on your product’s label. As an over-the-counter supplement, there is no standardized “dose” for spirulina, but many products contain around 3 grams, though some people choose to take up to 8 grams per day.

What is spirulina good for?

Spirulina is a type of algae that has been linked with antioxidant, anti-inflammatory, and immune-supporting properties. The benefits of spirulina come from the superfood’s wide range of minerals and vitamins, including selenium, iron, and vitamins C, E, and B6. Spirulina has a similar protein content to eggs, making it popular among people who follow a plant-based diet, athletes, and those looking to build muscle and strength.

What should you avoid when taking spirulina?

Though spirulina offers numerous potential health benefits, it is important to avoid spirulina supplements when taking some medications. Blood thinners and immunosuppressants are some of the drug categories that may have negative interactions with spirulina. Ultimately, it is essential to consult your health provider or a registered dietitian before adding spirulina supplementation to your daily routine if you're taking regular medication.

Can spirulina reduce belly fat?

Spirulina may support your body’s overall health but is not a weight loss solution. Though spirulina may help you feel satiated and energized throughout the day, which may support healthy weight management, spirulina does not reduce belly fat. Professionals recommend regular exercise and a balanced diet filled with nutrient-dense foods to help you feel your best.

Does spirulina heal the gut?

The health of your gut is incredibly important. The good bacteria in your gut are connected to your immune system, mental health, hormones, energy production, skin health, brain function, and more. While spirulina doesn’t “heal” the gut, it contains micronutrients that may play a role in digestion support.

Check out our blog to learn more about superfoods or to add Super Greens powder with spirulina to your health and wellness routine.

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About the author:

Lena Bakovic, RDN, CNSC

Lena Bakovic, RDN, CNSC, is a Registered Dietitian Nutritionist and Certified Nutrition Support Clinician dedicated to helping others lead healthier lives through evidence-based nutrition advice.

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