Top 8 Health Benefits of Chlorella Powder

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

By Lena Bakovic, RDN, CNSC | Expert Consultant at Live it Up,

— On Jan 20, 2026

In this article:

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 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 support respiratory function
May support eye health
May offer gut health support
May help heavy metal “detox”

What Is Chlorella Powder?

Chlorella supplements are often made from the single-celled green algae Chlorella vulgaris. This nutrient-dense algae is considered a complete source of protein, as it contains all nine essential amino acids. It also provides dietary fiber, along with a range of vitamins, minerals, and antioxidants.

Although there are many types of chlorella, cracked-cell chlorella is most commonly used in dietary supplements due to its high nutrient content, potential health benefits, and bioavailability.

Did You Know? Chlorella has a tough outer cell wall made of cellulose, which the human body cannot easily digest on its own. For this reason, high-quality supplements use cracked-cell or broken-cell wall chlorella, a process that mechanically breaks down the cell wall to make its nutrients more bioavailable.

Chlorella Nutritional Profile

Chlorella contains nearly all the essential vitamins required by humans. A 1-ounce (28-gram) serving of the algae contains the following:

Calories: 115
Protein: 16 g
Total fat: 0
Carbohydrates: 7 g

Chlorella key vitamins and minerals:

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
Calcium
Iron
Potassium
Selenium
Zinc

Of note are the substantial amounts of vitamins D and B12 found in chlorella, since both are usually notorious 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 minerals for many bodily functions.

Did You Know? Essential amino acids are organic compounds that your body needs to function. There are 9 essential amino acids that come from food sources, and chlorella has all of them.

The Top 8 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. Here’s a closer look at some of the ways chlorella may support overall wellness.

1. May Support Immune Function

Chlorella supplementation may help 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 produce 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

Chlorella supplementation may help support normal brain function by providing nutrients that aid cognitive health. This algae is a source of B vitamins, including folate, which are involved in energy metabolism and support processes related to focus, memory, and concentration in healthy adults.

Chlorella also contains omega-3 fatty acids, a nutrient known to support brain structure and function over time.

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 the critical fuel your body needs to stay alert and focused. Plus, chlorella is also high in chlorophyll, which can help with occasional fatigue and increase oxygen levels in the body.

4. May Support Skin Health

Chlorella may support skin health, with some studies linking it to skin clarity 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 maintaining a balanced inflammatory response, which plays a role in overall skin health.

Additionally, chlorella contains omega-3 fatty acids, which are beneficial for skin health and hydration. Plus, chlorella is rich in vitamin A and beta-carotene, which may help support the appearance of wrinkles and aid with skin elasticity.

5. May Aid Respiratory Function

Some experts believe that chlorella supplementation may support respiratory health due to its antioxidant properties and its 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 for longer durations and at higher intensities.

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 by aiding inflammation.

6. May Support Eye Health

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

7. May Offer Gut Health Support

Due to its fiber content, chlorella may aid with digestive regularity and bloating discomfort. Additionally, chlorella has been shown to support probiotic bacteria and contains beta-glucans that are metabolized into 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.

8. May Help With Heavy “Detox”

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 process and eliminate heavy metals through the liver and kidneys. Some research suggests that chlorella may bind to certain heavy metals, supporting the body’s natural “detox” abilities. In a 2014 animal study, for example, markers associated with heavy metal exposure were reduced in animals that consumed chlorella supplements.

While most people do not typically experience heavy metal toxicity, chlorella’s antioxidant content may help support cellular protection as part of an overall healthy lifestyle.

Did You Know? Vitamin C helps the body absorb iron, which is essential for energy, muscle function, and immune defense. Chlorella contains vitamin C, as well as notable amounts of folate and iron.

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 for chlorella supplements. Generally, experts suggest taking 3 to 10 grams of chlorella daily 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 choose cracked-cell or broken-cell wall forms of chlorella. Because of its tough cellulose wall, this microalgae must be broken down to improve nutrient bioavailability.

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. Take care to choose a supplement that is third-party tested and produced in GMP-certified facilities to ensure quality and safety. .

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 inoffensive.

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 Super Greens features organic, cracked-cell chlorella powder in its greens powder, along with other potent superfoods, probiotics, and digestive enzymes. This premium greens powder is made from organic vegetables and is free of artificial fillers, additives, GMOs, added sugar, and preservatives. It’s also allergen-friendly, caffeine-free, vegan, GMP-certified, and third-party tested for purity.

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.

Designed to support natural energy levels, digestion, and immune health, 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 superfoods 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 derived from 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 supports your general 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 superfood 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 the FDA does not regulate them.

What are the benefits of taking chlorella?

Chlorella supplements are a fantastic 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 harmful 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 your personal preference. 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.

This article is for informational purposes only and is not medical advice or individualized nutrition counseling. Please consult a qualified healthcare provider before making changes to supplements or medications. Any product or brand mentions are for general information and don’t guarantee results.

References

About the author:

Lena Bakovic, RDN, CNSC | Expert Consultant at Live it Up,

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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