BULGARIAN Magazine

What is Spirulina?

Spirulina is called a type of blue-green algae (photosynthetic bacteria) that grow in freshwater lakes.

Spirulina was known as a food in ancient times and was on the menu of ancient Aztecs and other civilizations of that time. And nowadays, it has become known as a useful nutritional supplement after its successful implementation by NASA as an enriching ingredient in the diet of astronauts during space missions.

If we look at its chemical composition, we can easily understand why it is considered so useful:

Spirulina is an excellent source of many macro and trace elements, including proteins, essential amino acids, vitamins and essential fatty acids. Spirulina, however, also contains several other, more specific compounds that scientists have isolated as beneficial to our health. The main one is phycocyanobylin, which makes up about 1% of the weight of spirulina. This compound has antioxidant and anti-inflammatory effects on the body.

There are 15 different types of spirulina, but three of them (Spirulina platensis, Spirulina maxima and Spirulina fusiformis) are the main focus because of their high nutritional value and the health benefits studied.

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Nutritional composition of spirulina

100 gr. Spirulina contain approximately:

289 kcal | Protein 57 24 carbohydrates | 8 gr. Of fat

Spirulina as a dietary supplement. Why is it used?

As you can see, spirulina is a great non-animal source of protein (up to 70% by weight), so it is often used as a protein vegan food.

But it also contains a number of vitamins and mineralsthat the human body needs. These include:

Vitamins B1, B2, B3
Iron
Calcium
potassium
Magnesium
Manganese
Phosphorus

These substances are essential for our health and for the proper functioning of our bodies, although many people do not pay much attention to them and are not interested in taking them alive in their diet.

The truth is that without getting enough of them through your diet, your body will have nowhere to get them, you will not feel fully healthy, vital and in good health, and you will not even understand why it is…

The interesting thing about spirulina is that it contains almost as much calcium, phosphorus and magnesium as it contains milk.

And this makes it even more valuable food for people suffering from lactose intolerance, for example.

Benefits of taking spirulina. Action.

Spirulina can easily be said to be "superfood". Her long history and numerous studies confirming her health benefits make her an easy to recommend nutritional supplement.

For example, when it comes to exercise, studies show that spirulina intake can improve strength in beginners as well as in more advanced individuals.

Other studies have linked it to easier fat burning and better performance during exercise.

So this nutritional supplement can definitely supplement yours well fitness program.

But even outside the gym, spirulina has something else to show:

Improved metabolism of various lipids and glucose, which improves the protection of the body against a number of viruses.
Reduced risk of cardiovascular problems due to its beneficial properties of relieving high blood pressure and lowering levels of poor LDL-cholesterol in the blood.
Proven antioxidant and anti-inflammatory properties that make it a great tool for dealing with some allergies and colds.

What is the recommended daily intake of spirulina?

The recommended daily intake of spirulina varies between 1 and 8 grams, according to the purpose for which it is taken.

The effective dose for improved strength performance is between 2 and 7.5 grams per day.
If the purpose is blood glucose control, about 2 a day is sufficient.
To lower LDL-cholesterol levels, doses range from 1 to 8 grams daily.
Blood pressure drops are taken around 3,5 to 4.5 grams per day.

Types Of Spirulina Nutritional Supplements And How To Choose The Best.

As a nutritional supplement, spirulina is usually available on its own, not often present in combination products, but still available.

Spirulina tablets or powder are most commonly found on the market. Rarely - in liquid form. Which option to choose is entirely up to you.

It is important to keep track of the quality of the particular product (brand). Remember that in order to reap the full benefits, it is a good idea to get at least 5 years from it daily.

This amount is easily obtained with a pure spirulina dietary supplement of tablets or powder, but if you rely on a combination product that simply contains spirulina as an ingredient in itself, you will probably find it more difficult to get it in sufficient quantities. .

Usually, these combined products are expressed in milligrams instead of grams. The reason most often is the price to keep the manufacturers of the product competitive, but also to look full of a variety of useful ingredients.

So my recommendation is to get spirulina as a standalone nutritional supplement.

Spirulina - price and method of administration

In Bulgaria, spirulina can be found at prices ranging from 5 to 10 BGN per 100 grams. Of course, the price will vary by product and may come out of these frames, but they are a good guide.

If you take 5g Spirulina daily, a pack of 100g will take you about 3 weeks, so I wouldn't classify it as an expensive food supplement.

If you stop for spirulina tablets, one of them usually has 400 - 500 mg., So you will need to take between 4 and 10 daily. It is usually taken on 2 - 3 tablets several times a day.

But for the exact dosage and route of administration, always follow specific product packaging instructions.

Are There Side Effects Of Spirulina Intake?

In 99% of cases, spirulina does not show any side effects, even at high doses.

However, very rarely, but some people have expressed complaints about her intake. Mild disorders such as dizziness, fever, stomach irritation, increased need for fluids, and mild skin itching have been mentioned.

But they are due to individual intolerance to one of its ingredients, and as I said before, they are quite rare.

In summary, for spirulina…

The term "superfood" is quite exaggerated and is usually applied unfairly to various products. But spirulina is one of the few nutritional supplements that we can say really deserves this name - "superfood".

It is not only a nutritious and wonderful source of protein for people avoiding animal products, but it also has a number of health benefits that make it easy to recommend and a great complement to both your diet and exercise program.