What is spirulina?
A cyanobacterium that appeared 3.5 billion years ago
Spirulina (Arthrospira platensis) belongs to the cyanobacteria family. It lives in colonies and develops in the form of spiral filaments, which is how it got its name.
To feed itself, spirulina performs photosynthesis largely thanks to its blue-green pigment: phycocyanin. It thus converts light energy into organic matter.
Spirulina is thought to have first appeared on Earth 3.5 billion years ago. It is naturally present in certain freshwater and alkaline lakes, such as those in Mexico and Chad, where it finds the conditions necessary for its development.
At our latitudes, many small producers are starting to cultivate spirulina in artificial ponds.
Also read the Our tips for choosing the best spirulina
An ultra-nutritious superfood
Spirulina is increasingly sought after today and global demand is growing. It must be said that it has no shortage of health benefits, most of which have been confirmed by scientific studies: it reduces fatigue, improves athletic performance, and strengthens and protects the immune system… These are all properties it owes to its exceptional nutritional composition.
Together with the klamath (Aphanizomenon flos-aquae) and the chlorella (Chlorella vulgaris), spirulina is among the most nutritious superfoods in the world. Its nutritional values far exceed those of many other foods.
It can contain, for example, up to 70% protein, or about 3 times more than meat!
Spirulina also contains 18 amino acids (including the 8 essentials), B vitamins (including the pseudo-vitamin B12), vitamins E and K, omega-6 fatty acids, antioxidant pigments, and minerals and trace elements including iron.
Also read the Artisanal spirulina made with love in the Southwest
Spirulina and iron: what’s the relationship?
An excellent source of iron
Spirulina contains 28.5 mg of iron per 100 g , which is more than offal, seafood, tofu, or beans. It is therefore one of the best dietary sources of iron today.
It helps prevent iron deficiency and the associated symptoms : anemia, chronic fatigue, muscle weakness, hair loss… It is also an ideal food for vegetarians and vegans, who are often affected by this deficiency.
Highly bioavailable iron
In general, we distinguish two types of iron: heme iron and non-heme iron. The first is mainly found in meats and fish. The second, for its part, comes from plants, legumes, cereals, eggs, and dairy products.
The body does not assimilate these forms of iron in the same way: heme iron is 2.5 times better absorbed than non-heme iron. But this does not seem to apply to spirulina which, although plant-based, contains highly absorbable iron as shown by this study.
Furthermore, unlike many plants, cereals, and legumes, spirulina does not contain iron-inhibiting substances like phytates, oxalates, and tannins.
These compounds tend to reduce iron availability in the body and its absorption by the intestinal lining. Spirulina is therefore especially useful for replenishing iron.
Spirulina and iron-deficiency anemia
Iron deficiency can cause iron-deficiency anemia characterized by a decrease in hemoglobin levels in the blood. Indeed, iron is responsible for the formation of this protein inside red blood cells and ensures the transport of oxygen to the tissues.
Iron-deficiency anemia, also called anemia due to iron deficiency, is one of the most common forms of anemia. It causes significant fatigue, a pale complexion, shortness of breath with minimal exertion, headaches and dizziness…
Several studies have shown that consuming spirulina can restore normal hemoglobin levels in the blood of iron-deficient individuals. Its hemoglobin regeneration is even similar to that of iron citrate, prescribed in cases of iron deficiency.
This is notably what this study demonstrated, which examined the beneficial effects of microalgae (spirulina, chlorella, synechococcus) on iron-deficiency anemia.
To prevent a possible iron deficiency, consuming spirulina is particularly beneficial for people following vegetarian, plant-based, or vegan diets and for women with heavy menstrual bleeding.
How to consume spirulina properly
In what form?
Spirulina can be consumed as flakes, as powder, or as tablets. Tablets have the advantage of being tasteless but have a lower nutritional value.
To ensure a good intake of iron, and if its iodine-like taste doesn’t bother you, we recommend choosing flakes or powdered spirulina instead, which are more “natural” and less processed forms than tablets.
You can easily cook it or incorporate it into your smoothies, healthy drinks, and original recipes.
What is the recommended dosage?
The recommended daily iron intakes for adults are 1 to 2 mg for a man and 2 to 4 mg for a woman. Just one tablespoon of spirulina is enough to meet 11% of these daily needs.
In general, it is recommended to consume 2 to 5 g of spirulina per day to boost iron levels and prevent deficiencies.
Iron supplementation via spirulina should be part of a healthy, balanced diet and continue for several months to fully appreciate its benefits.
If iron-deficiency anemia is related to an inadequate diet, it is also important to change some of your eating habits.
Combining spirulina and vitamin C
The iron in spirulina is all the better retained when it is combined with vitamin C. Indeed, the latter improves its absorption in the small intestine as shown by this study.
It is therefore important to consume spirulina with foods rich in vitamin C such as camu camu or acerola. This way, the body will retain more iron.
Conversely, avoid consuming certain foods at the same time as spirulina, such as coffee, eggs, or dairy products, whose calcium can inhibit iron absorption.
Beware of excess iron
It is important not to consume spirulina in excessive amounts, especially if you are not deficient.
An iron overdose, also called hemochromatosis, notably increases the risk of cardiovascular disease.
So start taking spirulina in small doses and gradually increase them according to how your body reacts. Also don’t hesitate to ask your doctor for advice to ensure proper medical follow-up and to regularly check your blood iron levels.
