Chlorella and spirulina have become popular as dietary supplements and for good reason.
As clean and natural as you can find, these blue-green microalgae host a school of nutritional benefits and health-boosting properties.
Besides their dense health benefits, these incredible organisms are now touted as the most environmentally friendly food source with hundreds of other application possibilities.
Here’s all you need to know about these Superfoods, and why we love them.
What are microalgae?
Microalgae are phytoplankton typically found in freshwater and marine systems, living in both the water column and sediment.
They use sunlight through the process of photosynthesis to convert inorganic molecules (carbon dioxide, nutrients, and water) into proteins, fats, and carbohydrates, in addition to other compounds that help them thrive and survive.
These tiny microorganisms (and similar type of algae) support all life in our oceans and, with their high turnover rates,
Microalgae, like fungi, are a group of microorganisms that have excellent potential for a wide array of applications.
Due to their naturally occurring rich nutrient profiles, and, their ability to support life in a sustainable way, chlorella and spirulina are both shining examples of superfoods.
The skinny on Superfoods
There is no scientific definition of what a superfood is, as the phrase is relatively new.
The term refers to plant-based edible foods that offer maximum nutritional benefits for minimal calories.
Superfoods have a dense nutrient profile with vitamins, minerals, polysaccharides, and a range of antioxidants.
The green variants of superfoods are often called ‘Supergreens’.
Microalgae are also employed as functional food - according to the MAYO CLINIC, "functional foods are foods that have a potentially positive effect on health beyond basic nutrition.
Proponents of functional foods say they promote optimal health and help reduce the risk of disease". (SNAP) (SNAP).
Are Chlorella and Spirulina the same thing?
These incredible algae have many similarities, both have a deep nutritional profile, and both are a deep shade of green.
Spirulina is classified as blue-green algae, it contains a rich antioxidant called phycocyanin, which is responsible for the vibrant color.
Both are excellent sources of plant-based protein and are densely packed with free radical scavenging antioxidant nutrients.
Both have a wide range of health benefits, with a particular impact on digestive and heart health.
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Nutrient-dense
Chlorella and Spirulina are two of the most well-known nutrient-dense algae genus.
Besides their high protein content, they contain a broad range of vitamins, pigments, non-essential and essential amino acids, fatty acids, plant sterols, and minerals. Both spirulina and chlorella contain various kinds of polyunsaturated essential fatty acids, primarily omega-3s. (SNAP).
Chlorella has a richer source of calories, fats, and protein however both have an impressive nutritional content.
Chlorella is higher in
- Vitamin D
- Vitamin B12
- Folate
- Vitamin A
- Iron
- Omega 3 fatty acids
- Calories
- zinc
(SNAP)
Spirulina is rich in
- Calcium
- Magnesium
- Potassium
- Phosphorus
- Vitamin B1
- Vitamin B2
- Copper
(SNAP)
Plant-based protein
Both chlorella and spirulina are an excellent source of plant-based protein.
And, contain amino acids and dense nutrients and minerals to provide a more complete protein source than other plant-based proteins.
Ingesting them daily supports a plant-based diet while supporting digestive health. An animal study has shown that more than 80% of Chlorella proteins are digestible. (SNAP)
Health benefits of Supergreens
When discussing the wealth of health benefits of ‘super greens’ like chlorella and spirulina, they are both beneficial together, or on their own. In particular, they contain powerful antioxidants that support and impressive levels of vitamins that support all over health, vitality, energy and wellbeing. Here's what the science says:
1. Alkalizing - all plant-based greens have a potent alkalizing impact, helping to balance pH in both the gut and the whole body.
2. Supports healthy cholesterol - clinical studies support the use of 1000mg per day of spirulina to have a positive effect on cholesterol and triglycerides. (SNAP)
3. Immune health - studies suggest that dietary supplements of microalgae have immunomodulating potential, and daily supplementation may support healthy immune function. (SNAP)
4. Energy and exercise performance- microalgae are being studied for their ergogenic applications. Studies suggest daily supplementation may assist exercise performance and sustained energy, however further studies will outline dosage and parameters. (SNAP)
5. Aid Detoxification - chlorella has been shown to help lower the amount of other harmful chemicals that are sometimes found in food.(SNAP). And, may be beneficial to help remove harmful toxins. (SNAP)
6. Heart health - microalgae deliver an incredible antioxidant profile, in particular spirulina has shown to have potential cardioprotective potential as a free radical scavenging ingredient.(SNAP)
7. Inflammation - both chlorella and spirulina are a source of Chlorophyll, which displays antioxidant action by reducing oxidative stress of inflammatory hormones in vitro and in animal studies. (SNAP)
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As a dietary supplement
Both microalgae are popular as a nutritional supplement and are commercially available in powder, capsule, extract or tablet form.
Chlorella naturally has a hard cell wall that humans cannot digest, therefore it's important you take it in supplement form that has a 'cracked or broken cell wall'.
Both algae are considered safe to take, however, if you are taking any medications, you should talk with your healthcare provider to see if there is any contraindication.
What you should be looking for in a supplement
There are many dietary supplements to choose from, but how do you prioritize which ones to take?
For a healthy person looking to optimize existing health and enjoy additional natural energy and peace of mind that you are doing the right thing by your health, supplementing with spirulina and chlorella is an ideal choice.
But not all products on the market are made equal and there are a few things you should definitely look out for.
The product label should be clear and include only ingredients that you can understand - void of fillers, sweeteners, and artificial additives.
Organic is important when dealing with ingredients that have chelation properties. Are the ingredients contaminate tested?
This is important to be sure what you're taking is safe and effective.
The form of chlorella used is critical, as explained above, the label needs to specify that the product contains cracked cell wall chlorella as otherwise,
it will not be absorbed correctly. Read the label closely, is the company making inappropriate claims on their product?
Sustainable food source
Microalgae has broader applications with potential to meet the global need for a more sustainable food supply, specifically as it relates to demand for protein sources and the global lean toward healthier plant-based food.
Not only that - these microalgae deliver phytoactive compounds with health benefits, while requiring less carbon for cultivation and harvesting.
Our world's oceans contribute to around 50% of the planet’s primary production. As a promising sustainable alternative source of protein,
it is speculated that by the middle of this century, algae may account for 18% of protein sources in a more diverse market.(SNAP) (SNAP) (SNAP)
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WHY WE LOVE IT: Not just green but super clean
Both spirulina and Chlorella represent a superfood with many potential beneficial effects on human health.
They deliver copious nutrients, amino acids, proteins, essential fats, antioxidants, and healthy carbohydrates.
Not only do they represent a plant-based functional food - as a nutritional dietary ingredient as well as having a positive impact on health.
They are also a strong candidate for a cleaner and more sustainable protein food source for the future.
Daily supplementation of chlorella and spirulina provides antioxidant protection to support heart, immune, and brain health.
Microalgae deliver alkalizing benefits for a less acidic system for digestive health, a less inflammatory environment, and overall wellbeing.
For busy active people, adding super greens to your daily dietary supplement protocol can aid healthy energy production to help boost exercise performance and stamina throughout the day.
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Amanda Lovett-Jones is an Australian Naturopath, registered Herbalist and culinary medicine specialist. She is a freelance copywriter and compliance specialist within the dietary supplement industry. She owns a virtual natural therapies wellness clinic that targets and treats inflammation. She lives with her family in Seattle.
