Energy & Metabolism
Spirulina
A blue-green algae supplement-grade superfood with one of the highest protein concentrations by weight of any food.
Detox
Energy
Immunity
Serving
1 tbsp powder (7g)
Calories Per Serving
20
Key nutrients
Complete protein, B12 (non-active form), iron, phycocyanin
Nutrient density
Not officially rated
Why it’s worth eating
Spirulina is a blue-green algae rich in protein, B vitamins, and antioxidants. It supports immune function and detoxification. Blend spirulina powder into smoothies or juices.
What you may notice
Energy levels
Digestive tolerance
Markers worth tracking
Ferritin and iron panel
Inflammatory markers (if tested)
How to eat it
Start with small amounts in smoothies, spirulina has a strong, distinct flavor and a 'detox' reaction (headache, nausea) is reported by some people new to it, especially from contaminated or low-quality sources.
Pairs well with
Vitamin C foods, improves absorption of spirulina's iron
Smoothies with fruit, masks the strong flavor while adding complementary nutrients
Storage
Store powder in an airtight, opaque container away from light and moisture.
The numbers, per 1 tbsp powder (7g)
1%
Vitamin K
0%
Vitamin A
1%
Vitamin C
1%
Calcium
11%
Iron
3%
Magnesium
2%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
0.3g
Seaweed, spirulina, dried (FDC 170495)
Evidence
D
The popular heavy-metal detox claim rests on in vitro and animal chelation data, not human outcome trials. Mechanistic only.
Study dose vs. serving
No established human dose-response for the detox claim.
In vitro work (SH-SY5Y neuroblastoma, PMC10707235) and animal chelation studies. No human outcome trial identified.
Use caution if
You have an autoimmune condition, spirulina may stimulate immune activity; discuss with a doctor first
You take blood thinners, spirulina has mild effects on platelet activity at high doses
Details
Type
Season
Pantry, year-round
Forms
Powder, tablet, capsule
Price
Mid
Bioactive
C-phycocyanin (and gamma-linolenic acid)
Heat stable
Partial - phycocyanin is heat-sensitive
Watch
Heavy metal and microcystin contamination documented in some products; source matters.
Reliability
3 / 5
More for Energy & Metabolism
