Spirulina
Also known as: Arthrospira platensis, Spirulina platensis, blue-green algae, cyanobacteria
Effective Dosage
1-8 g daily based on study doses
What the Science Says
Spirulina is a blue-green microalgae packed with protein, phycocyanin (its signature blue pigment), and antioxidants. Clinical trials show it can meaningfully reduce inflammatory markers — particularly CRP — and pro-inflammatory cytokines like IL-1β and IL-6, with effects seen in as little as 12 weeks at doses of 1–6 g per day. A topical extract (Spiralin®) also showed early promise for improving skin microbiome diversity in atopic dermatitis patients.
What It Doesn't Do
Won't cure cancer — lab studies on cancer cells don't translate to humans. Not proven to help children grow faster; a meta-analysis found no significant effect on child growth. Won't replace exercise — its benefits are enhanced when combined with training, not substituted for it. No solid evidence it significantly lowers TNF-α or IL-6 on its own based on pooled trial data.
Evidence-Based Benefits
Spirulina is a blue-green microalgae packed with protein, phycocyanin (its signature blue pigment), and antioxidants. Clinical trials show it can meaningfully reduce inflammatory markers — particularly CRP — and pro-inflammatory cytokines like IL-1β and IL-6, with effects seen in as little as 12 weeks at doses of 1–6 g per day. A topical extract (Spiralin®) also showed early promise for improving skin microbiome diversity in atopic dermatitis patients.
Moderate EvidenceEffective at: 1-8 g daily based on study doses
Source: auto-research
Absorption & Bioavailability
Unknown for most bioactives. Phycocyanin (the key active compound) shows antioxidant activity in cell studies, but human absorption data is not well characterized in the provided studies.
Red Flags to Watch For
- Contamination risk: Spirulina can absorb heavy metals and toxins from its growing environment — source and third-party testing matter enormously
- Highly variable product quality: Doses in studies range from 1–8 g/day; many supplements don't disclose phycocyanin content, making label claims unreliable
- Most exciting findings (cancer, neuroprotection) are from lab or animal studies only — not proven in humans
- Significant heterogeneity in meta-analyses means results vary widely across populations and products — effects may not apply to you
- Not a substitute for prescribed medications in conditions like MS — studied only as an adjunct therapy
Products Containing Spirulina
See how Spirulina is used in these analyzed products:
AG1 (Athletic Greens)
Supplement
Swolverine INTRA
Supplement
Amazing Grass Organic Supergreens Powder
Supplement
Sun Chlorella (Powder and Tablets)
Supplement
Huel Daily Greens
Supplement
Kuli Kuli Moringa Products
Supplement
Amazing Grass Super Greens The Original
Supplement
Wild Society Clear Whey Isolate with Electrolytes
Supplement
Blue Majik
Supplement
Sun Chlorella Tablets 200 Mg
Supplement
Bloom Nutrition Superfood Greens Powder
Supplement
Green Vibrance
Supplement
Greens by Inspired Nutraceuticals
Supplement
HealthForce SuperFoods Vitamineral Green
Supplement
KOS Organic Superfood Greens - Apple Flavor
Supplement
Bloom Nutrition Greens & Superfoods
Supplement
Lemme Greens Gummies
Supplement
310 Organic Vanilla Shake
Supplement
Live it Up Super Greens
Supplement
Peak Performance Organic Greens Superfood Powder
Supplement
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-09