Spirulina—Arthrospira
This species of filamentous and photosensitive bacteria, also known as cyanobacteria or blue-green algae, is replete with nutrients that are beneficial to our health. It is biochemically rich and is considered a superfood and functional food. It grows in lakes with an alkaline environment. Arthrospira maxima and platensis are the most studied of this species, and platensis seems to have more bioavailability. In this section, we will review this algae in more detail. We will see the effects of its supplementation among athletes. Especially in terms of body composition, physical performance, and aerobic fitness.
Important points::
It is important to note that 60–70% of spirulina’s content is protein, and it contains all the essential amino acids. It is also rich in essential fatty acids, bioactive compounds, and antioxidants.
It is also rich in calcium, magnesium, potassium, zinc, selenium, manganese, phosphorus, and iron. Moreover, it also contains a bioactive form of vitamin B12 and other vitamins. Absorption of iron from spirulina is 60% more compared to conventional iron like ferrous sulfate. As spirulina is oxalate-free, it is a good source of calcium with good bioavailability.
Spirulina is comparable in terms of nutrient concentrations of protein and essential amino acids to sources like eggs, milk, and meat. In addition to conventional proteins, it contains a major protein source called phycobiliproteins.
Phycocyanin is one of the major sources from this sub-class of proteins, accounting for a whopping 20% of the algae's dry weight.
Spirulina contains the highest concentration of gamma-linolenic acid, or GLA, of any vegetable source of nutrients.
Spirulina was found to have favorable effects on overweight and obese individuals and appears to have positive effects on improving strength and performance among both trained and untrained individuals.
Among athletes, supplementation with this algae may help with accelerating and preventing exercise-induced lipid peroxidation, inflammation, and muscle damage.
This blue-green algae also boasts anti-inflammatory, immunomodulatory, insulin sensitizing, and antioxidant effects, which may be beneficial to athletes and individuals with chronic inflammatory states like obesity, diabetes, hyperlipidemia, and malnutrition. The phycocyanin and beta-carotene contribute to its anti-inflammatory effects.
While studying supplementation in elderly individuals, decreasing levels of inflammatory mediators were observed with intake.
In addition to the above effects, spirulina also has antiviral, antibacterial, and anti-cancer effects that are still being studied.
Spirulina is a functional food ingredient and is being studied as a supplement for overall health and nutrition. Studies have however shown incidents of hepatotoxicity with intake of this supplement—which probably may be secondary to contaminations with other agents; therefore, caution is advised when taking any supplement to consider drug interactions and side effects. I recommend that you always keep your health care professional informed about the nutritional decisions you make. As always, I wish that you pay close attention to the foods you eat and live long and strong!
Spirulina—Arthrospira
This species of filamentous and photosensitive bacteria, also known as cyanobacteria or blue-green algae, is replete with nutrients that are beneficial to our health. It is biochemically rich and is considered a superfood and functional food. It grows in lakes with an alkaline environment. Arthrospira maxima and platensis are the most studied of this species, and platensis seems to have more bioavailability. In this section, we will review this algae in more detail. We will see the effects of its supplementation among athletes. Especially in terms of body composition, physical performance, and aerobic fitness.
Important points:
It is important to note that 60–70% of spirulina’s content is protein, and it contains all the essential amino acids. It is also rich in essential fatty acids, bioactive compounds, and antioxidants.
It is also rich in calcium, magnesium, potassium, zinc, selenium, manganese, phosphorus, and iron and also contains a bioactive form of vitamin B12 and other vitamins. Absorption of iron from spirulina is 60% more compared to conventional iron like ferrous sulfate. As spirulina is oxalate-free, it is a good source of calcium with good bioavailability.
Spirulina is comparable in terms of nutrient concentrations of protein and essential amino acids to sources like eggs, milk, and meat. In addition to conventional proteins, it contains a major protein source called phycobiliproteins.
Phycocyanin is one of the major sources from this sub-class of proteins, accounting for a whopping 20% of the algae's dry weight.
Spirulina contains the highest concentration of gamma-linolenic acid, or GLA, of any vegetable source of nutrients.
Spirulina was found to have favorable effects on overweight and obese individuals and appears to have positive effects on improving strength and performance among both trained and untrained individuals.
Among athletes, supplementation with this algae may help with accelerating and preventing exercise-induced lipid peroxidation, inflammation, and muscle damage.
This blue-green algae also boasts antiinflammatory, immunomodulatory, insulin sensitizing, and antioxidant effects, which may be beneficial to athletes and individuals with chronic inflammatory states like obesity, diabetes, hyperlipidemia, and malnutrition. The phycocyanin and beta-carotene contribute to its antiinflammatory effects.
While studying supplementation in elderly individuals, decreasing levels of inflammatory mediators was observed with intake.
In addition to the above effects, spirulina also has antiviral, antibacterial, and anti-cancer effects that are still being studied.
Spirulina is a functional food ingredient and is being studied as a supplement for overall health and nutrition. Studies have however shown incidents of hepatotoxicity with intake of this supplement—which probably may be secondary to contaminations with other agents; therefore, caution is advised when taking any supplement to consider drug interactions and side effects. I recommend that you always keep your health care professional informed about the nutritional decisions you make. As always, I wish that you pay close attention to the foods you eat and live long and strong!
