howtosupplement
Heart/Inflammation/Weight

Spirulina

Blue-green algae rich in phycocyanin that may modestly lower cholesterol and blood pressure in adults with elevated lipids.

Spirulina

Spirulina

60
score
B
evidence
Caution
risk
Quick Take

Worth considering if your LDL or blood pressure is elevated; effects are modest and product quality matters heavily.

Spirulina is a biomass of cyanobacteria (Arthrospira platensis) traditionally consumed for its dense protein, vitamin, and mineral content. Its active pigment, phycocyanin, acts as a potent antioxidant and inhibits NADPH oxidase, which may reduce oxidative stress and downstream inflammation. Clinical trials and meta-analyses show modest but consistent improvements in lipid profiles and blood pressure, particularly in people with mild metabolic dysfunction. It may also dampen nasal inflammation in allergic rhinitis and slightly improve fasting glucose. Those most likely to benefit are adults wi

Proven Benefits

01
Lowers LDL and triglycerides
02
Lowers blood pressure
03
Reduces allergic rhinitis symptoms
04
Lowers inflammatory markers
05
Improves fasting glucose
06
May improve endothelial function

Protocol

Amount
3-10 g
Frequency
Once daily, or split into two doses
When
With meals to reduce gastrointestinal discomfort and improve tolerability.

Onset Time

8-12 weeks for lipid and blood pressure changes; 1-3 weeks for allergic rhinitis

Who Should Consider

Adults with elevated LDL or triglycerides
People with mild hypertension
Those with allergic rhinitis
Health-conscious adults seeking plant protein

Food Sources

  • No common dietary equivalent — consumed as a dried algae supplement

How It Works

Phycocyanin in spirulina inhibits NADPH oxidase and scavenges free radicals, reducing lipid peroxidation and pro-inflammatory cytokine release. Its peptides may also inhibit cholesterol absorption and improve vascular nitric oxide bioavailability, contributing to small reductions in LDL and blood pressure.

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