What is phycocyanin?
Spirulina, the most nutritious food after breast milk
At 3.5 billion years old, spirulina (Arthrospira platensis) is today one of the most popular superfoods in the world. It is not an alga but more precisely a cyanobacterium, which means a colony of bacteria that form filaments together. Thus, spirulina differs from chlorella (Chlorella vulgaris), which is a microalga.
Spirulina is now found in lakes in many countries, both in Africa, South America, and Asia. It thrives in fresh and alkaline waters as long as it finds conditions favorable for its growth. To meet the growing world demand without harming natural resources, spirulina is now cultivated in artificial ponds.
Numerous scientific studies have contributed to its popularity. Researchers have particularly highlighted its incredible composition. Its richness is such that spirulina is considered one of the richest nutrient foods.
Proteins, amino acids (including the 8 essential ones), vitamins, minerals and trace elements, omega-6, antioxidants… are all compounds found in the cyanobacterium. All of them have beneficial effects on the body and grant spirulina numerous properties.
In the course of their studies, researchers also discovered one of the active components responsible for its benefits: phycocyanin.
Phycocyanin, the blue-green pigment in spirulina
Spirulina contains antioxidant pigments like chlorophyll, carotenoids, and phycocyanin. The latter is responsible for its characteristic blue-green color. This explains its name, derived from the Greek “phyco” (meaning “alga”) and “cyan” (meaning “blue”). Few foods contain phycocyanin besides spirulina. This includes klamath, a microalga from the United States, and moringa.
Phycocyanin itself is composed of proteins and pigments called phycobiliproteins and phycocyanobilins. They give it its color and participate in the photosynthesis necessary for cyanobacteria to feed. Thus, phycocyanin captures light energy, which, through a series of reactions, transforms into organic matter.
But this pigment not only plays a role in photosynthesis: it also gives spirulina a large part of its benefits. Once phycocyanin is isolated, researchers were able to demonstrate some of its properties. In addition to being a powerful antioxidant, it affects many bodily functions.
Lire aussi l Notre guide d’achat de spirulines riches en phycocyanine
The benefits of phycocyanin
Fights against free radicals
Phycocyanin is primarily an antioxidant pigment that helps protect the body from free radicals and their damage: cell and tissue destruction, accelerated aging or even increased risk of diseases (cardiopathies, neurodegenerative diseases, cancers…).
Phycocyanin has a much more significant anti-radical action than vitamin C or vitamin E. This study notably shows the action of phycocyanin on 3 different radical species: superoxide anion (O2), hydroxyl radical (HO), and alkoxyl radical (RO).
Reduces inflammation
Phycocyanin also has beneficial effects on inflammation due to its anti-inflammatory properties. As shown by this study, it particularly blocks the action of cyclooxygenases (COX-2), enzymes responsible for inflammatory states and pain, and prostaglandin EP4, which plays a significant role in inflammation.
Also read These natural and tasty anti-inflammatory foods
Phycocyanin is thus highly recommended to relieve inflammation and rheumatism.
Potentially anti-diabetes
Phycocyanin also plays an important role in fighting type 2 diabetes. Some studies, like this one, have shown that it lowers blood sugar levels, reduces fasting glucose, increases insulin sensitivity, and improves insulin resistance.
Additionally, phycocyanin improves the level of glucokinase in the liver and pancreas, an enzyme involved in glucose processing and blood sugar regulation.
Relieves allergies
Thanks to its immunomodulatory effect, phycocyanin regulates excessive immune reactions in cases of allergy. It increases the production of IgA antibodies (immunoglobulins A) while reducing the level of IgG1 and IgE antibodies, which are produced in excess during allergic reactions. This is demonstrated in this study.
Also read the A natural antihistamine to relieve allergies? Here are 10
Enhances the gut microbiota
Spirulina phycocyanin also has a beneficial effect on gut microbiota. As shown in this study, it increases the number of bacteria and probiotics that produce SCFA (short-chain fatty acids), which are essential for intestinal health.
Prevents neurodegenerative diseases
Phycocyanin is also an interesting ally in preventing neurodegenerative diseases due to its neuroprotective effects. In addition to protecting the brain, it stimulates neuron activity, contributes to their growth and survival.
This study also shows that phycocyanin helps reduce brain inflammation involved in neurodegenerative diseases such as Alzheimer’s.
Protects the liver
As shown in this study, spirulina phycocyanin is hepatoprotective: it protects the liver and its enzymes from the toxicity of chemicals, heavy metals or chemotherapy treatments.
Potentially anti-cancer
Finally, phycocyanin is recognized for its potential anti-cancer effects. During this study, it blocked the growth of cancer cells by inducing apoptosis (programmed cell death) and autophagy (a process that enables cell regeneration).
This study also shows that it interacts with various genes, proteins, and enzymes to kill cells resistant to chemotherapy treatment.
Choosing Your Phycocyanin Wisely
In what form should you consume it?
In spirulina, phycocyanin accounts for   10 to 18%. Consuming spirulina directly is therefore a great way to benefit from this pigment (in addition to the cyanobacteria’s benefits). In this case, prefer choosing an artisanal and French spirulina.
It’s also possible to find pure phycocyanin directly extracted from fresh spirulina. It’s then marketed as a dietary supplement in liquid form, capsules, tablets, or powder. Like spirulina, you can’t find French-origin phycocyanin certified organic.
To achieve effects on the body, it’s 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 like L-glutathione, vitamins, or minerals.
Focus on liquid phycocyanin
Liquid phycocyanin is a liquid extract of spirulina dosed with phycocyanin. This format offers excellent concentration and high bioavailability. Liquid phycocyanin is therefore more easily absorbed and utilized by the body. This rapid assimilation allows for maximum benefits from the pigment.
Prefer pure liquid phycocyanin, without added sugar, colorants, or preservatives. It’s generally offered in bottles or ampoules.
What is the recommended dosage?
The dosage varies and can range from 1 to 4 capsules per day for capsules containing 200 mg of phycocyanin. However, this largely depends on your needs and lifestyle.
We recommend seeking advice from your doctor and adhering to the dosages suggested by the manufacturer. Additionally, always start with small doses and gradually increase based on how your body responds.
Side effects and contraindications
As a precaution, the consumption of phycocyanin is not recommended for pregnant women and children under 6 years of age. Its side effects are rare and generally mild (gastrointestinal disturbances and mild headaches).
Is phycocyanin dangerous?
If consumed in appropriate doses, phycocyanin does not cause side effects. However, rare cases of allergies have been observed with the appearance of hives and edema. But the symptoms generally remain mild and disappear upon stopping the intake of phycocyanin.
Some researchers have also been concerned about the potential effects of phycocyanin on blood coagulation and platelet activity. However, as mentioned in this study, phycocyanin is a safe compound. The results obtained showed no changes in platelet count and blood chemistry.
