Lower Cholesterol and Blood Sugar While Building Muscle: The Benefits of Spirulina for Women

We remember when blending up a smoothie made with fruits, vegetables and yogurt was applauded as a healthy and energizing breakfast. But these days, making a smoothie can sometimes feel like a competition to see how many good-for-you powders and additives we can sneak into the sip — so much so that it can be difficult to determine where to draw the line. That said, one supplement we’ll always keep on the shelf is spirulina. Here's everything you need to know about this powerful plant-based health booster, plus all the spirulina benefits for women.

What is spirulina?

“Spirulina is a type of microscopic blue-green algae that is packed with protein, vitamins, minerals and antioxidants,” says Megan Hilbert, MS, RDN, LDN, a certified registered dietitian with Top Nutrition Coaching. “It's found in warm, freshwater climates in alkaline conditions that other microorganisms can't survive.” As an algae, spirulina is grown in water until it is harvested and dried to convert it into a powder that can be consumed.

5 spirulina benefits for women

“Spirulina is a nutrient-packed whole food that is rich in vitamins, minerals, antioxidants, healthy omega-3 fatty acids, protein and special pigments including chlorophyll A and phycocyanin,” says physician and wellness coach Simran Malhotra, MD, the founder of Wellness By LifestyleMD in Bethesda, MD. Here are five benefits women can get from taking spirulina.

1. Spirulina reduces inflammation

“Spirulina is especially known for its antioxidant effects, which make it powerful in beating free radicals that can lead to DNA damage,” explains Dr. Malhotra. “Antioxidants can reduce inflammation and enhance DNA repair.” Chief among these is phycocyanin.

“This is a powerful antioxidant that gives spirulina it blue-green color. It helps reduce oxidative stress and inflammation,” says Hilbert. A study in the Saudi Journal of Biological Sciences found that phycocyanin from spirulina boosts antioxidant and immune system activity in the body. The result: Less inflammation and DNA damage, which can help promote healthier aging plus reduce your risk of developing chronic illnesses.

2. Spirulina lowers blood sugar

“The bioactive compounds found in spirulina may be beneficial for diabetes,” notes Dr. Malhotra. Credit goes to the phycocyanin, which inhibits the breakdown of damaging fats. Plus, spirulina stimulates insulin secretion and improves the transport of sugar from the blood to tissues. And it's effective, too. A review in the Journal of Diabetes & Metabolic Disorders found that spirulina significantly reduced fasting blood glucose levels.

3. Spirulina lowers cholesterol

“Spirulina’s anti-inflammatory properties make it especially good for your heart health and reducing cholesterol,” Dr. Malhotra says. Indeed, a review in the journal Clinical Nutrition found that supplementing with spirulina reduces levels of total cholesterol, "bad" LDL cholesterol and triglycerides. And it increases levels of "good" HDL cholesterol, too.

4. Spirulina supports muscle building

Two nutrients in spirulina, protein and iron, make it a great addition to your diet if you’re trying to build muscle or improve your balance, flexibility and stability.  “Spirulina contains 60-70% protein by weight [about 4 grams per Tbs.], which helps support muscle growth and repair,” explains Hilbert. “Iron is essential for hemoglobin formation and oxygen transport in the blood,” she adds. In a study in European Journal of Applied Physiology, these effects from spirulina supplementation optimized oxygen uptake and heart rate during exercise to improve endurance.

5. Spirulina improves allergy symptoms

The antioxidants found in spirulina can also strengthen the immune system, especially in people with allergies. Research in the European Archives of Oto-Rhino-Laryngology found that spirulina consumption significantly improved allergy symptoms, including nasal discharge, sneezing, congestion and itchiness compared to a placebo.

Who should take spirulina — and who should avoid it

If you’re healthy and looking to add some superfoods to your diet, spirulina is a great option. However, there are some people who should avoid spirulina, Dr. Malhotra says. Those who should not take spirulina include:

• People with a shellfish or seafood allergy or an iodine intolerance

• Pregnant or nursing women

• Immunocompromised people

• Diabetics

• Children

“Just like with any new diet, lifestyle change or supplement, I recommend talking with your healthcare provider first to make sure there aren't any contraindications or potential interactions with medications you are taking,” adds Dr. Malhotra.

How women can get the benefits of spirulina

There are a number of different ways to consume spirulina, but powder form is the most popular. “These can be added to drinks like smoothies, water, tea or juices,” says Hilbert. “Some enjoy spirulina in sauces or guacamole. Others like to add it to salad dressing to give an even more nutritious punch.” You can also take spirulina in supplement or capsule form, but the powder gives you the flexibility to be creative in your uses.

“I enjoy adding it to my smoothies, smoothie bowls and baked goods," Dr. Malhotra notes. "Or if I am looking to add a natural green or blue color to something I am cooking, like pesto pasta. Since it is a sea plant, I would just keep in mind that it has a bit of a fishy and earthy flavor profile.”

Our experts suggest having spirulina three or four times a week. “This should still give plenty of health benefits without potentially causing any concerns with overconsumption,” Hilbert says. The maximum recommended dose for adults is 8 grams per day, or roughly 1 Tbs. of spirulina powder.

What women should look for in spirulina supplements

As far as the best products, our experts stress that third party testing is important. “Some spirulina supplements have been found to have high amounts of lead unsuitable for regular consumption,” Hilbert says. “Some brands have also been found to have concentrations of cyanotoxins that are likely toxic for children.”

Dr. Malhotra uses and loves Royal Spirulina. Hilbert recommends Solgar Spirulina if you prefer capsules, or Zazzee Organics for a powder.

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.