Taking Spirulina Supplements the Right Way
Spirulina is a type of algae or bacteria that utilizes photosynthesis in order to stay alive and to produce energy. You can find this healthy algae in bunches in freshwater ponds and lakes all over the world. A chemical analysis of spirulina reveals that it is a great source of a variety of both micro and macronutrients such as essential fatty acids, essential amino acids, vitamins, and protein.
Why Choose Spirulina Powder Supplement?
Presently, there are about fifteen species of the algae in existence, but among those that received the most attention because of their health benefits and high nutritional value are Spirulina fusiformis, Spirulina maxima, and Spirulina platensis.
Spirulina is rich in protein and many other nutrients like vitamin B12. It comprises about 70% protein and has a greater amino acid profile compared to other plant foods. This healthy bacteria is highly nutritious. You should know that while it has vitamin B12, the human body only utilizes very little of it. What spirulina has is pseudo vitamin B12 in large amounts; this is similar to what your body needs, but it is typically inactive in a human being.
The content of biologically active vitamin B12 in the powder varies according to the strains. However, setting aside the lack of vitamin B12, it is rich in many other nutritional elements, including copper, magnesium, phosphorus, iron, manganese, potassium, calcium, thiamine (vitamin B1), riboflavin (vitamin B2), and niacin (Vitamin B3).
What is the Appropriate Dosage of Spirulina?
Several studies indicate that the daily consumption of spirulina ranges from 1 to 8 grams; hence, it varies considerably. In general;
- Consume 2 to 7.5 grams every day for an increase in muscle performance
- Consume 2 grams a day for the improvement of blood glucose control
- Consume 1 to 8 grams a day for the reduction of cholesterol levels
- Consume 3.5 to 4.5 grams daily to help lower blood pressure
- Consume 4.5 grams regularly for the treatment of fatty liver
General Dosage of Spirulina Powder as a Supplement
Take 1.8 to 3 grams (1/2 – 1 teaspoonful) every day, and mix it with vegetable or fruit juice, for example, tomato or apple juice. You may increase your dosage gradually. When consuming spirulina powder, drink a lot of water every day, as this supports the natural cleansing process of the body.
Advantages of Spirulina
Considering its impressive nutritional profile and illustrious history, it is not surprising that it confers many health benefits. Several studies show that it can help increase muscle strength for both new and long-time users. It helps boost exercise performance and fat oxidation. The exercise-related benefits, in particular, are well established in the department of research. Spirulina comes with other benefits that are non-exercise-related, ranging from the increase in glucose and lipid metabolism to the protection of the heart and reduction of liver fat.
Also, research indicates that ingesting the powder is effective in reducing cholesterol levels and blood pressure. It can alleviate allergies, which is why it is an effective anti-inflammatory and antioxidant supplement. It also comes with anti-microbial properties that help your body fight infections and improve resistance to illness.
Including a spirulina powder supplement in your diet can help you achieve your desired fitness and health goals. The benefits it can do to your body are too many to be ignored. However, keep in mind that supplements do not singlehandedly build a better and healthier body; you must also incorporate proper nutrition and training.