Spirulina
vitamins
Spirulina is a nutrient-dense blue-green algae rich in protein, B vitamins, and antioxidants. It has been traditionally used for centuries and is recognised as a complete protein source containing all essential amino acids.
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Benefits
Dosage
Typical Dose
1-3 grams daily
Upper Limit
10 grams daily
Timing
With meals to enhance absorption
Forms & Bioavailability
Powder
High; easily mixed into smoothies and drinks
Tablets
Moderate; convenient for supplementation
Capsules
Moderate; consistent dosing
Side Effects
Interactions
Research Summary
Clinical studies demonstrate spirulina's effectiveness in improving protein status and supporting immune markers. Research suggests potential benefits for muscle endurance and lipid profiles, though larger human trials are needed. Quality and contamination levels vary significantly between suppliers.
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The Bottom Line on Spirulina
Spirulina is well-researched with strong evidence supporting its primary benefits.It is most commonly used for high-quality plant-based protein source and rich in b vitamins and iron. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Where to Buy Spirulina
We recommend buying from reputable retailers. Check reviews and third-party testing.
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Goal Guides for Spirulina
See how Spirulina can help with specific health goals:
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