What is phycocyanin?
Spirulina, the most nutritious food after breast milk
3.5 billion years old, spirulina (Arthrospira platensis) is now one of the world’s most sought-after superfoods. It is not an alga but more precisely a cyanobacterium—a colony of bacteria that together form filaments. Spirulina is therefore distinct from the chlorella (Chlorella vulgaris) which, in contrast, is a microalga.
Spirulina is now found in the lakes of many countries, in Africa, South America, and Asia. It grows in fresh, alkaline waters, provided it finds conditions favorable to its growth. To meet the growing global demand without harming natural resources, spirulina is now cultivated in artificial ponds.
Numerous scientific studies have contributed to its popularity. Researchers have notably highlighted its incredible composition. Its richness is such that spirulina is considered one of the most nutrient-rich foods.
Proteins, amino acids (including the 8 essential ones), vitamins, minerals and trace elements, omega-6, antioxidants… are all compounds found in the cyanobacterium. They all have beneficial effects on the body and contribute to spirulina’s many properties.
During their studies, researchers also discovered one of the active compounds responsible for its benefits : phycocyanin.
Phycocyanin, the blue-green pigment of spirulina
Spirulina contains antioxidant pigments such as chlorophyll, carotenoids and phycocyanin. The latter is responsible for its characteristic blue-green color. That explains its name, taken from the Greek “phyco” (which means ” algae “) and “cyan” (which means ” blue “). Few foods contain phycocyanin aside from spirulina including klamath, a microalga from the United States, and moringa.
Phycocyanin itself is made up of proteins and pigments called phycobiliproteins and phycocyanobilins. They give it its color and contribute to the photosynthesis necessary for cyanobacteria to feed. Thus, phycocyanin captures light energy which, through a series of reactions, is transformed into organic matter.
Mais ce pigment ne joue pas seulement un rôle dans la photosynthèse : il confère aussi à la spiruline une grande partie de ses bienfaits. Une fois la phycocyanine isolée, les chercheurs ont pu démontrer certaines de ses propriétés. En plus d’être un puissant antioxydant, elle agit sur de nombreuses fonctions de l’organisme.
Lire aussi l Notre guide d’achat de spirulines riches en phycocyanine
The benefits of phycocyanin
Fights free radicals
Phycocyanin is above all an antioxidant pigment that helps protect the body from free radicals and their damage : destruction of cells and tissues, accelerated aging, or an increased risk of diseases (heart disease, neurodegenerative diseases, cancers…).
Phycocyanin exerts a much stronger anti-radical action than vitamin C or vitamin E. This study notably shows the action of phycocyanin on 3 different radical species: the superoxide anion (O2), the hydroxyl radical (HO) and the alkoxyl radical (RO).
Reduces inflammation
Phycocyanin also has beneficial effects on inflammation thanks to its anti-inflammatory properties. As shown by this study, it notably blocks the action of cyclooxygenases (COX-2), enzymes responsible for inflammatory conditions and pain, and prostaglandin EP4, which plays an important role in inflammation.
Also read the These natural and tasty anti-inflammatory foods
Phycocyanin is therefore particularly suitable for relieving inflammations and rheumatism.
Potentially anti-diabetic
Phycocyanin also plays an important role in the fight against type 2 diabetes. Some studies, such as this one, have shown that it lowers blood sugar levels, reduces fasting blood glucose, increases insulin sensitivity and improves insulin resistance.
In addition, phycocyanin increases the level of glucokinase in the liver and pancreas, an enzyme involved in the conversion of glucose and in the regulation of blood glucose.
Relieves allergies
Thanks to its immunomodulatory effect, phycocyanin regulates excessive immune reactions in cases of allergy. To do this, it increases the production of IgA antibodies (immunoglobulin A) while reducing the levels of IgG1 and IgE antibodies, which are produced in excess during an allergic reaction. This is what researchers were able to demonstrate in this study.
Also read the A natural antihistamine to relieve allergies? Here are 10
Enriches the gut microbiota
The phycocyanin from spirulina also has a beneficial effect on the gut microbiota. As shown by this study, it increases the number of bacteria and of probiotics that produce SCFAs (short-chain fatty acids), short-chain fatty acids necessary for intestinal health.
Prevents neurodegenerative diseases
Phycocyanin is also an interesting ally for preventing neurodegenerative diseases thanks to its neuroprotective effects. In addition to protecting the brain, it stimulates neuronal activity, and contributes to their growth and survival.
This study also shows that phycocyanin helps reduce brain inflammation involved in neurodegenerative diseases such as Alzheimer’s disease.
Protects the liver
As shown by this study, spirulina phycocyanin is hepatoprotective : it protects the liver and its enzymes from the toxicity of chemicals, heavy metals, or even chemotherapy treatments.
Potentially anticancer
Finally, phycocyanin is recognized as having potential anti-cancer effects. In this study, it blocked the growth of cancer cells by inducing apoptosis (programmed cell death) and autophagy (a process that allows cell regeneration).
This study also shows that it interacts with various genes, proteins, and enzymes to kill cells that are resistant to chemotherapy treatment.
How to choose your phycocyanin
In what form should it be consumed ?
In spirulina, phycocyanin is present at levels of 10 to 18 %. Consuming spirulina directly is therefore a good way to benefit from the advantages of this pigment (in addition to those of the cyanobacterium). In that case, preferably choose artisanal and French spirulina.
It is also possible to find pure phycocyanin extracted directly from fresh spirulina. It is then marketed as a dietary supplement, in liquid form, in capsules, tablets, or powder. As with spirulina, it is not possible to find French-origin phycocyanin certified organic.
To achieve effects on the body, it is important to choose a dietary supplement sufficiently concentrated in phycocyanin and obtained by cold extraction to preserve its properties. The pigment can also be combined with other active ingredients such as L-glutathione, vitamins, or minerals.
Focus on liquid phycocyanin
Liquid phycocyanin is a liquid extract of spirulina standardized for phycocyanin. This format offers excellent concentration and high bioavailability. Liquid phycocyanin is therefore more easily absorbed and used by the body. This rapid absorption allows you to make the most of the pigment’s benefits.
Preferably choose pure liquid phycocyanin, with no added sugar, no coloring, and no preservatives. It is usually offered in bottles or ampoules.
What is the recommended dosage ?
Dosage can vary and may range from 1 to 4 capsules per day for capsules containing 200 mg of phycocyanin. But this mainly depends on your needs and your lifestyle.
We therefore advise you to consult your doctor and follow the dosages indicated by the manufacturer. Also, always start with small doses and then increase gradually according to your body’s reactions.
Side effects and contraindications
As a precautionary measure, the consumption of phycocyanin is not recommended for pregnant women and children under 6 years old. Its side effects are rare and generally mild (gastrointestinal disturbances and mild headaches).
Does phycocyanin pose a danger?
If consumed in the right doses, phycocyanin does not cause any side effects. However, rare cases of allergies have been observed with the appearance of hives and edema. But the symptoms remain mild and generally disappear when phycocyanin intake is stopped.
Some researchers have also been concerned about the potential effects of phycocyanin on blood coagulation and platelet activity. But, as this study indicates, phycocyanin is a safe active ingredient. The results showed no changes in platelet count or blood chemistry.
