Spirulina: is it as good as they say on social networks?

Spirulina is a food supplement that has been present on pharmacy shelves for a long time. Its fame is also reflected on social networks: there are thousands of videos of recipes based on spirulina on networks like YouTube and Instagram, and it appears today as a star ingredient in smoothies and green and blue pancakes on Tic Tac . But as always, the question is the same: is this a safe supplement to consume?

The earliest history of consuming spirulina, a photosynthetic bacteria that covers some freshwater algae, dates back to the Aztecs, whose lakes were home to these organisms that gave aquatic vegetables a vibrant color.

In fact, it turned out to be a very important food for these Mesoamerican people, very abundant in the extinct Lake Texcoco, where it displayed its intense green and blue tones. Janet Cossio Hidalgo, academic in nutrition and dietetics at Andrés Bello University, Campus Viña del Mar, explains that these colors are caused by the pigments it contains: phyocyanin, blue in color; and chlorophyll, green.

Today, spirulina is cultivated in many parts of the world, including Chile. “There are crops in the northern part of the country and they are marketed as a dietary supplement in the form of capsules, powder or tablets, and as a dietary compound,” says Cossio. The most common species are Spirulina platensis and the Maximum Spirulinaboth having similar nutritional properties and used as supplements.

“It is one of the most cultivated algae in the world,” says Edson Bustos, nutritionist Clínica Dávila Vespucio and academic at the School of Nutrition and Dietetics at Finis Terrae University. Its Western “rediscovery” took place in the 1940s, as specified in an article in the BBC . A French psychologist who studied algae noticed that the Kanembu people, who lived around Lake Chad in Africa, harvested spirulina and made it into breads called dihé.

Specifically, this algae contains polyunsaturated fatty acids, as well as complex vitamins A and E. There is currently controversy surrounding B complex vitamins, particularly regarding their bioavailability. That is, how much they can be used once consumed. Its minerals include phosphorus, potassium, magnesium and antioxidants.

Its nutritional composition can vary depending on its growing conditions and analysis methods, but normally its composition is between 60 and 70 percent protein, consisting of essential amino acids and good digestibility. “This indicates that this nutrient is used efficiently by the body, which is why it has been considered as a protein supplement in areas of malnutrition, supplementing the diet,” explains Cossio.

Both academics agree that one of the important effects of spirulina, according to the scientific literature, is its hypolipidemic capacity, capable of reducing the level of lipids in the blood. It helps control cholesterol, “but with an unclear mechanism of action,” explains Cossio. In this way, it would also help to reduce the risk of accidents or cardiovascular diseases.

“In a study with Spirulina platensis carried out in Havana revealed several beneficial effects, which would allow its use as an adjuvant in the prevention and treatment of diabetes mellitus. Among them, it is a powerful antioxidant and it affects better glycemic control,” explains the specialist.

“In some studies, its anti-inflammatory power has also been observed in chronic non-communicable pathologies, such as lipidemia, high blood pressure and obesity,” explains Bustos. Of course, it must be emphasized that spirulina is not a treatment for obesity or weight loss, “but it can help improve indicators. This must always be accompanied by adequate nutrition,” he adds.

Before any superfood – which otherwise does not exist – or supplement with great properties, what nutritionists always promote “are healthy and balanced diets where, in addition, these supplements can be included as a complement”, analyzes the academic from Finis Terrae University. .

Any dietary supplement should be controlled and monitored by a competent healthcare professional, whether a doctor or nutritionist, as excessive or incorrect use may have undesirable effects contrary to those intended.

For example, spirulina “is not recommended for children under 8 years old, pregnant women and breastfeeding women, and its use in no way replaces a balanced diet,” he specifies.

If you want to consume spirulina, the right way is to tell your doctor or nutritionist about your concerns and your desire to incorporate it into your diet. It is likely that before saying yes, the professional will request tests and analyzes to corroborate the current state of your body and, also, be able to calculate the appropriate dose based on your nutritional needs.

“There is no food or product that, when consumed alone, improves health. It should always be part of a diet consisting of various foods consumed in a varied and balanced way, because together they will cover a person’s nutritional needs,” explains Cossio.

As we mentioned, spirulina is an ingredient that can be included in pastries or smoothies, and therefore consumed daily. However, before buying it, and thus follow the trend on social networks and share a video while having a good drink aestheticyou need to know the nutrients it contains and how much should be consumed.

When reviewing the nutritional information provided by manufacturers, several key nutrients are noted, including protein, potassium, phycocyanin (antioxidant), B vitamins, selenium, chromium, and a large amount of iodine. “In Chile, according to the law, iodine is found in flours enriched with this mineral, which could generate an excess of iodine that could cause an alteration in the functioning of the thyroid gland,” warns Cossio.

Here, as always with foods and nutrients, the key is to diversify and not overdo it. “Any time you start to increase and exceed the consumption of certain foods, the risk of gastrointestinal problems increases, which can range from pain or indigestion to poisoning. Spirulina consumption must therefore be controlled and accompanied by regular consumption of fresh, natural and healthy foods,” analyzes Bustos.

“Spirulina is a food, not a medicine. Its consumption is only safe in the correct doses. Although no serious side effects have been described, some minor side effects reported in the scientific literature include diarrhea, bloating, stomach upset, flatulence, edema, headache, muscle pain, facial redness and sweating,” adds Cossio.

The base of smoothies is a combination of vegetables or fruits, which themselves naturally contain nutrients, such as vitamins, minerals and fiber. Therefore, spirulina will not help much. “Consuming it from time to time is not risky for your health. They will present problems if they start to regularly replace a varied, balanced and safe diet,” explains Cossio.

The problem with smoothies is that fruits and vegetables, when mashed, separate the fructose from the fiber. This turns it into free sugar, which will immediately raise the blood sugar levels of those who drink it. They are therefore not a strongly recommended alternative for diabetics or people wishing to control their weight.

In pharmacies, we generally see spirulina in two formats: powder and capsules. Is one more beneficial than another? What varies the most, Cossio explains, is the flavor.

“The powder has a more concentrated flavor, since to ingest it, you have to dissolve it in water or add it to meals. It has a seaweed flavor, which may not be popular,” he says. On the other hand, capsules or tablets have practically no taste, because you just have to swallow them.

“But more important than the format is the formulation technology, in addition to the quality of the spirulina algae: its purity, where it was extracted from, whether or not it is mixed with other foods. Instead of the format, I would worry about the concentrations, which are the most relevant,” says Bustos.