A star among dietary supplements, a superfood according to the WHO, and renowned for its numerous health benefits, spirulina's merits are no longer a secret. But what about when you're embarking on a weight-loss diet? Why consume spirulina and what are its benefits? Are there any risks? Here's an overview of the advantages of spirulina for weight loss.
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Benefits of spirulina algae as part of a weight loss diet
Summary
What is spirulina?
What is the origin of spirulina?
Spirulina is recognized as a "superfood" by the WHO.
What does spirulina contain?
What are the benefits of spirulina during a weight loss diet?
Proteins: a natural appetite suppressant
Vitamins and minerals: revitalizing and anti-fatigue action
Phycocyanin: detoxifying and regenerating
How to take spirulina to lose weight?
What is the best form of spirulina? Powder, capsules, tablets, or liquid?
Dosage: How much spirulina per day?
Can I take spirulina all year round?
What are the dangers of spirulina?
And what are the adverse health effects?
Where to buy spirulina?
What is spirulina?
What is the origin of spirulina?
Spirulina has existed for 3.5 billion years and grows naturally in lakes in India, Mexico, and Chad. It is a tropical microalga that thrives in waters with a temperature between 20 and 35 °C.
Consumed for millennia by the Incas and Aztecs, spirulina has been a food source for all the peoples of Central America . Some researchers even claim that the consumption of these green algae has an even older origin, in the region bordering present-day Chad, where it was known as early as the 9th century . It was only in the 15th century, during the conquest of the Americas, that spirulina was discovered by Europeans (along with tomatoes, cocoa, and potatoes 🙂).
It wasn't until the 1970s that spirulina was recognized as a superstar on our plates , when Belgian botanist Jean Léonard returned from an expedition to Chad with dried cakes made from spirulina. His compatriot Pierre Compère, an algae specialist, then discovered that these cakes were particularly rich in protein and therefore possessed high nutritional value.
Spirulina is recognized as a "superfood" by the WHO.
Spirulina is considered a superfood because it is an exceptional source of protein, vitamins, antioxidants, trace elements, and minerals , all highly bioavailable. As such, the World Health Organization designated it in 1974 as the "best food of the future." Numerous programs, including NGOs fighting malnutrition and the American space agency (NASA), are interested in spirulina cultivation.
Spirulina algae: a globally recognized superfood
What does spirulina contain?
To thrive and develop a good nutrient content, spirulina must be cultivated in warm waters rich in carbonates and bicarbonates, as well as nitrates, phosphates, and iron. Here is the nutritional composition of spirulina:
Protein : The protein content varies from 60 to 70% in spirulina, with a high proportion of essential amino acids. (A quick reminder: essential amino acids are crucial for proper overall function. These are the ones the body cannot synthesize on its own; therefore, we must obtain them through our diet.)
Carbohydrates : the carbohydrate content of spirulina varies from 14 to 19% according to studies.
Lipids : generally the lipid content is less than 10%.
Vitamins : vitamins B2, B3, B5, B12, vitamin A (also known as Beta Carotene), vitamin E.
Essential fatty acids .
And full of minerals : The amount of minerals in spirulina varies depending on the growing area and how it was dried. Spirulina contains potassium, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, zinc, and fluorine.
What are the benefits of spirulina during a weight loss diet?
Spirulina is a natural dietary supplement rich in nutrients, minerals, and vitamins that pairs perfectly with a weight-loss program to shed excess pounds. It doesn't cause weight loss on its own, but it will help you regain a healthy balance to counteract the negative effects of dieting on the body.
Proteins: a natural appetite suppressant
Protein has long been known to dietitians as a powerful nutrient for weight loss . Originating in the United States in the 1960s, high-protein diets remain very popular and have largely proven their effectiveness. They are based on a high protein intake. It has been shown that a substantial protein intake helps preserve muscle mass and aids the body in burning fat . Proteins are complex elements that require a certain amount of digestion time and energy to be assimilated. Eating plenty of protein at each meal promotes a feeling of satiety and increases energy expenditure through various mechanisms.
What's really interesting about this for weight loss is that protein directly nourishes lean muscle mass and promotes fat loss. If you exercise, it's ideal because protein intake will support muscle growth while preserving lean mass. During your diet, I recommend having a protein-rich breakfast (eggs, muesli, Greek yogurt, oats, nuts, etc.) and increasing your protein intake throughout the day with a spirulina supplement. This will help you avoid snacking and sugar cravings.
However, be aware that " true " high-protein diets (such as those inspired by Dukan or So Shape) should never be followed for long periods, and you should counteract some of the effects by drinking more water to protect your kidneys. I think spirulina can be a good way to boost your protein intake for its appetite-suppressing effect, without going down the path of an ultra-high-protein diet.
Vitamins and minerals: revitalizing and anti-fatigue action
Fatigue, low mood, hunger pangs… Diets can create significant imbalances in the body, particularly by generating deficiencies in protein, fiber, iron, magnesium, or vitamins. These imbalances can have serious health consequences. Thanks to its high vitamin and mineral content, spirulina helps counteract these negative effects. You'll regain your energy and vitality. The vitamins and minerals will help you overcome deficiencies related to your diet and encourage you to exercise, which is essential for weight loss.
Phycocyanin: detoxifying and regenerating
pure phycocyanin made in France
Pure phycocyanin on the left and diluted phycocyanin ready for consumption on the right
Phycocyanin is the phyto-pigment that gives spirulina its blue color. Naturally present at a level of 15 to 20% in spirulina, phycocyanin extraction is a complex process, making it a precious ingredient. This is why this substance is nicknamed "blue gold".
Consuming phycocyanin as part of a diet is recommended. Phycocyanin is a powerful anti-inflammatory compound and an antioxidant that boosts the immune system. It helps detoxify your cells, potentially aiding weight loss. Several studies have demonstrated its cholesterol-lowering effect, helping to eliminate lipids from the blood. It's the perfect ally to counteract the negative effects of a weight-loss diet. For more information, read my article that discusses the benefits of phycocyanin in more detail . You can also find this article on Mineral Blue (which, in my opinion, is the best phycocyanin on the French market) where I provide extensive scientific information about this product.
How to take spirulina to lose weight?
Here are some recommendations to follow to optimize your chances of fully benefiting from the positive effects of spirulina during your diet , while losing those extra pounds 😉
How to consume spirulina?
What is the best form of spirulina? Powder, capsules, tablets, or liquid?
It comes in various forms: " In France, spirulina is sold as a bulk food product, in powder form, or as a dietary supplement in capsule or tablet form, providing approximately 0.25 to 5 grams of spirulina per day. " ( The Dietary Supplement Guide by Yann Cornillier , Stéphane Korsia-Meffre, and Sophie Sénart ). Basically, the choice is yours, depending on your tastes and preferences!
In powder form, it blends perfectly into your juices and smoothies. For those who enjoy cooking, you can also incorporate it into your recipes. Keep in mind that it's best to cook it cold to preserve its nutritional qualities as much as possible. By the way, feel free to share your best spirulina recipes in the comments section below 🙂 And if you buy it in capsules or tablets, it's recommended to take it preferably in the morning with a large glass of water.
Dosage: How much spirulina per day?
The microalga is most effective when taken daily . To benefit from its natural appetite-suppressant effect, spirulina should be consumed about twenty minutes before each meal . It is recommended not to exceed a dose of 5g of spirulina per day.
Can I take spirulina all year round?
Regarding the duration of a spirulina treatment , naturopaths and doctors agree that it should not exceed two months . When following a diet, spirulina consumption is only beneficial if it is combined with a balanced diet and daily physical activity.
What are the dangers of spirulina?
Because it is sometimes cultivated in potentially polluted waters, spirulina may be contaminated by cyanotoxins (toxic algae), bacteria, or traces of heavy metals (lead or mercury). In this context, the French Agency for Food, Environmental and Occupational Health & Safety (ANSES) recommends that consumers favor supply chains that are most closely monitored by public authorities. Before consuming spirulina, it is therefore essential to verify its compliance with French regulations, its traceability, and the manufacturer's identity.
And what are the adverse health effects?
The French National Agency for Food, Environmental and Occupational Health Safety (ANSES) has reported several cases of adverse effects following the intake of food supplements containing spirulina . These effects are highly varied, with digestive problems being the most frequently reported, often occurring when the spirulina is contaminated (I discussed this in my article on phycosal; I myself have purchased poor-quality phycosal) .
Where to buy spirulina?
You can buy spirulina in pharmacies, parapharmacies, online, in organic stores… The majority of spirulina you will find in stores or online is imported, so in terms of carbon footprint and quality, the offer is not very appealing.
Similarly, spirulina produced in France is not necessarily a guarantee of quality. To counteract a climate that is not very favorable to spirulina cultivation, French producers often tend to use chemical fertilizers to increase their yields.
The best option is to buy from small French producers who cultivate spirulina without pesticides and from non-GMO strains. This will be the best way for you to consume 100% natural, high-quality spirulina.
Declared the best food of the 21st century for humanity by the World Health Organization , spirulina is one of the dietary supplements with the richest and most varied nutritional composition available . When following a weight-loss diet, spirulina consumption promotes weight loss and acts as a natural appetite suppressant. However, it is only beneficial when combined with a balanced diet (rich in fruits and vegetables) and daily physical activity.