Top 9 Health Benefits of Chlorella Powder

Get a nutritionist’s take on chlorella and some of its potential advantages for your diet.

— On Mar 06, 2025

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If you want to support your overall well-being, chlorella powder might just be a good addition to your diet. Properly known as chlorella vulgaris, this fantastic superfood is made from freshwater green algae and is packed full of essential vitamins, minerals, proteins, and antioxidants. In addition, it also contains plenty of chlorophyll to offer a range of impressive health benefits.

When taken regularly, chlorella has been shown to support energy, aid in immune system health, and contribute to hair and skin health. And this is only the tip of the iceberg! This article will dive into nine purported health benefits of chlorella. Plus, I’ll share my nutritionist-approved tips on how to safely incorporate it into your diet, whether that’s through chlorella powder or as part of a greens supplement.

Purported health benefits of chlorella at a glance:

May support immune function
May offer support for cognition
May support energy levels and focus
May promote skin health
May help with aches and pains
May support respiratory function
May support eye health
May offer gut health support
Helps clean the body of heavy metals

What Is Chlorella Powder?

Chlorella supplements are often made from the single-celled green algae Chlorella vulgaris. It is considered a complete source of protein, high in dietary fiber, contains all nine essential amino acids, and is rich in vitamins, minerals, and antioxidants.

Though there are many types of chlorella out there, cracked-cell chlorella is most frequently used for dietary supplements due to its high nutrient content, associated potential health benefits, and bioavailability.

Chlorella contains all the essential vitamins required by humans, including:

B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12
Vitamin C
Vitamin D2
Vitamin E
Vitamin K
Alpha- and beta-carotenes
Iron
Potassium
Selenium
Zinc

Of note are the substantial amounts of vitamins D and B12 found in chlorella, since both are notorious for for being hard to find in plants. This makes these vitamins difficult to get for those who eat a plant-based diet. Chlorella also contains high levels of iron and potassium, both of which are essential to reduce the likelihood of developing anemia.

The Top 9 Health Benefits of Chlorella

Given its dense content of essential vitamins, minerals, amino acids, and other nutrients, it’s no surprise that there are many potential health benefits of chlorella. Below, we’ll explore my favorites.

1. May Support Immune Function

Chlorella supplementation may help enhance the body's natural defenses due to its dense nutritional makeup of vitamins and compounds. These compounds include polysaccharides, which have been shown to support immune system health; beta-glucans, which can help the body make more white blood cells; and antioxidants, which can help with inflammation by reducing the amount of oxidative stress in the body.

Together, these compounds can aid the body's natural defenses. Plus, chlorella is a source of vitamins and minerals that are essential for a healthy immune system, such as zinc, selenium, and vitamin C.

2. May Support Cognitive Function

Taking chlorella supplements may also support overall brain health by helping with inflammation in the brain, an ailment that has been linked to impaired cognitive function. This algae is also a source of B vitamins, including folate, which can support the production of new brain cells and support memory and concentration to counteract inflammation throughout the body.

Chlorella is also a source of omega-3 fatty acids, a nutrient that is essential for cognition and the long-term health of your brain. Research has linked this essential nutrient to mental health and positive effects on age-related cognitive decline.

3. May Help Maintain Energy and Focus

Chlorella may offer natural energy support that doesn’t come with the jitters or crash of coffee and sugar. Chlorella contains many essential vitamins, nutrients, and minerals, like B vitamins, iron, and magnesium, which can help balance your energy levels.

It’s also a source of protein, which can provide important fuel your body needs to stay alert and focused. Plus, chlorella is also high in chlorophyll, which can help fight fatigue and increase oxygen levels in the body.

4. May Support Skin Health

Chlorella may support skin health, with some studies linking it to acne relief and skin hydration. Due to the high levels of chlorophyll, chlorella is a natural antioxidant that can help protect the skin from environmental toxins and free radicals. The presence of chlorophyll also assists with inflammation, which is often linked to acne.

Additionally, chlorella contains omega-3 fatty acids, which are potentially beneficial for skin health and can help keep skin hydrated and moisturized. Plus, chlorella is rich in vitamin A and beta-carotene, which may reduce wrinkles and improve skin elasticity.

5. May Help with Aches and Pains

Chlorella may help with pain relief due to its rich content of omega-3 fatty acids. As discussed earlier, omega-3 fatty acids have anti-inflammatory properties that may help with joint mobility and inflammation-induced pain in the body.

Finally, taking chlorella may also aid your overall health through enhanced nutrition, which can contribute to assisting pain management. Chlorella’s antioxidant status and powerful source of vitamins, minerals, and essential fatty acids can help support healthy immune and digestive health, all of which may aid inflammation and maintain overall well-being.

6. May Aid Respiratory Function

Some experts believe that chlorella supplementation may support respiratory health due to its anti-inflammatory properties and the presence of branched-chain amino acids. This type of amino acid has been linked to aerobic health, as shown in a study conducted on people exercising. The branched-chain amino acids helped participants exercise longer and harder.

Though more research is needed to confirm the link between chlorella and respiratory health, the presence of branched-chain amino acids in chlorella suggests that this superfood may help move oxygen to the lungs and support respiratory function.

7. May Support Eye Health

Given its rich nutritional makeup, it’s no surprise that chlorella contains carotenoids that are essential to the health of your eyes. Specifically, chlorella contains lutein and zeaxanthin. These two carotenoids play an important role in blocking harmful blue light, which would otherwise speed up age-related degeneration. Still, more research on the direct link between chlorella and eye health is needed.

8. May Offer Gut Health Support

Due to its high fiber content, chlorella may aid with digestive regularity and discomfort. Additionally, chlorella is shown to support probiotic bacteria and contains beta-glucans that are metabolized to short-chain fatty acids, which are known to benefit the gut microbiome. However, researchers note that these positive effects vary depending on the individual intestinal environment, so more evidence is needed.

9. Helps Clean the Body of Heavy Metals

Toxic heavy metals like lead, mercury, arsenic, cadmium, and thallium can be harmful to our health in large quantities. These metals are often found in common household items, such as batteries, seafood, topical creams, and more, and make their way into the body through inhalation, consumption, or absorption through the skin.

Fortunately, the human body is naturally equipped to flush heavy metals from the system, essentially “detoxing” it through the liver and kidneys. Studies have shown chlorella to be effective at binding to heavy metals and flushing them out of the body. In a 2014 study, for example, the levels of heavy metal toxicity were significantly weakened in the animals who consumed chlorella supplements.

Though most people do not typically experience heavy metal toxicity, knowing that chlorella is working hard to protect your cells from damage is an amazing, though often undetected, health benefit.

Potential Side Effects of Chlorella Supplementation

While chlorella supplements are generally considered safe, there are some potential side effects to consider before taking them regularly. Be sure to consult the labels of commercially produced chlorella for serving size and frequency as the FDA does not regulate supplements or provide general guidelines.

Some side effects of chlorella supplements may include:

Digestive upset: Some people may experience nausea, especially if taken on an empty stomach. Chlorella may also cause gas, bloating, or diarrhea in some people.
Headaches: Some people have reported headaches after taking chlorella.
Allergic reactions: Although rare, skin rashes, hives, and itching, can occur in some people.
Interactions with medications: Chlorella supplements can interact with certain medications and other dietary supplements, so it is important to talk to your doctor before taking any.

Before taking any new dietary supplement, consider consulting a licensed dietitian or doctor to see if and how you can incorporate chlorella into your daily regimen.

How to Use Chlorella Powder

Since the FDA does not regulate supplements, there is no official dosage recommendation if you're considering taking chlorella supplements. Generally, experts suggest 3 to 10 grams of chlorella over the course of 2 to 3 months. Given the lack of federal regulation, quality and efficacy can vary widely.

Chlorella supplements can be purchased at health food stores, online, or at most grocery stores depending on the type of supplement you’re looking for. When looking at products, be sure to find cracked-cell or broken-cell wall chlorella. That’s because this microalgae has a tough cellulose wall that must be broken to be bioavailable to the human body.

In its purest form, chlorella is often free from dairy, gluten, and soy, making it a suitable option for those with certain dietary restrictions and allergies. However, if you have an allergy, take care to choose a supplement that is certified gluten-free or not manufactured in a facility that handles other allergens to avoid an allergic reaction.

Chlorella powder is dark green in color and has a slightly bitter, earthy taste. Mixing it with a liquid like juice or a smoothie masks the flavor if desired, but generally, chlorella’s flavor is not offensive.

The powder can be taken on its own or added to other foods to increase their nutritional value. Here are a few tips:

Add a scoop of chlorella powder to your favorite smoothie recipe.
Mix a teaspoon of chlorella into your morning juice for a nutrient-packed start to the day.
Add it to your morning oatmeal with berries.
Sprinkle a teaspoon over your salads or mix it into your favorite vinaigrette.
Add powdered chlorella to your favorite baked goods.
Add it to soups.
Mix chlorella into your favorite energy bar recipes.
Try a greens powder that features broken cell wall chlorella such as Live it Up Super Greens.

Consider Trying Chlorella-Rich Live it Up Super Greens

Live it Up features natural cracked-cell chlorella powder in their greens powder, along with other potent superfoods, probiotics, and digestive enzymes. Live it Up Super Greens is made from organic vegetables, and is free from fillers, additives, and preservatives. It’s also soy-free, gluten-free, nut-free, caffeine-free, vegan, and third-party tested for purity and safety.

One scoop of the powder dissolves easily in water and, with its refreshing flavors, this formula makes it easy to get your daily servings of leafy greens and chlorella. It’s also rich in essential minerals and vitamins, including vitamin B12, iron, and magnesium.

Live it Up strives to help you reach your health and wellness goals. If you’re looking to try out chlorella supplementation and get a burst of added nutrition in your diet, Live it Up Super Greens can help you shake up your routine!

Frequently Asked Questions on Chlorella Benefits

There is a lot to know about chlorella supplements, so it is common to have questions. Below, I answered some of the most frequently asked questions on chlorella powder.

What does chlorella powder do?

Chlorella powder is a dietary supplement that comes from a single-celled, green algae and is packed with essential vitamins, minerals, and other nutrients. Due to its rich nutrient content, chlorella may help support immune function, aid in cognition, and even support glowing skin! Other potential health benefits include support for eye health, respiratory function, and energy levels.

Is chlorella good for you?

Yes, chlorella is good for your well-being due to its high levels of essential vitamins and minerals. This superfood is generally considered safe for most people by the FDA and is low in calories and fat-free. Since most people don’t get enough vitamins and minerals in their daily diet, chlorella ingestion may help fill that nutritional gap and support your overall health.

How much chlorella powder should you take per day?

The recommended daily dosage of chlorella varies depending on age, gender, and health status. Generally, the recommendation is for 3 to 10 grams of chlorella per day, but it is best to speak to a healthcare professional to determine the best dosage for you. Know that efficacy and quality vary widely from supplement to supplement, as they are not regulated by the FDA.

What are the benefits of taking chlorella?

Chlorella supplements are an amazing source of vitamins, minerals, and antioxidants. With this in mind, chlorella has been linked to support for many areas of your health. The benefits of taking chlorella may include support for the immune system, glowing skin, focus and energy, cognition, eye health, and respiration.

What are the downsides of chlorella?

Though chlorella is packed with vitamins and minerals, it can cause some unpleasant side effects for some people. Rare but possible side effects of chlorella supplements may include digestive upset such as nausea, bloating, gas, constipation, or diarrhea.

Other symptoms may include allergic reactions such as skin rashes, hives, or itching. If you take regular medication or another nutritional supplement, talk with your doctor before taking chlorella supplements, as they may have negative interactions with some drugs.

Is it better to take chlorella powder or tablets?

Both chlorella tablets and powder are great options; it truly comes down to which you prefer. The quality of the supplement is more important to consider. Always look for supplements that are non-GMO, third-party tested, organic, produced in GMP-certified facilities, and don’t contain fillers or other additives. These guidelines will ensure you choose a supplement that actually contains what it claims to!

For my clients, I often recommend an easy-to-consume superfood powder like Live it Up, which features chlorella as a core ingredient, along with spirulina, wheatgrass, alfalfa, kale, and more. It’s a delicious green juice when mixed with water, making it easy to get your greens every day.

References

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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