Spirulina and chlorella are types of blue-green algae used as dietary supplements. Advocates of the supplements claim enormous health and nutritional benefits as a result of their consumption. People take the algae to fight disease and improve immunity as well as to help them manage their weight and enhance endurance. While you are unlikely to experience adverse reactions from consuming the supplements, the evidence supporting the benefits of these foods is weak.
Nutrition
Spirulina is a source of B vitamins, vitamin E, manganese, zinc, copper, iron and selenium. It is also provides the antioxidants beta-carotene and vitamin E, and an essential fatty acid called gamma linolenic acid. Chlorella contains the antioxidants vitamin C and beta carotene, along with B vitamins and fatty acids. Chlorella is also a natural source of vitamin B-12 -- a vitamin that is found almost exclusively in animal products. Vegetarians and vegans may be deficient in B-12, so adding chlorella can help them obtain this vitamin naturally. Both spirulina and chlorella are complete proteins, meaning they contain all the amino acids that your body cannot produce on its own.
Health Benefits
People who use and advocate these supplements claim they improve immunity, help with digestion, fight stress and fatigue, prevent PMS, promote concentration, protect against allergies and may help prevent cancer. Blue green algae is also touted as a supplement for weight loss and exercise performance. Chlorella is specifically taken to fight AIDS, pancreatitis, cirrhosis, hepatitis, anemia and multiple sclerosis. People also include chlorella and spirulina because the high levels of chlorophyll in the algae is said to cleanse the body of heavy metals and other pollutants that come from the environment and food you eat. Research in humans has not proved any of these claims.
Forms
You can find spirulina and chlorella packaged together, or separately, in a powdered dietary supplement or pressed into pills. Liquid and flaked versions of the algae are also available. Add the powder to smoothies, water, baked goods or soups. Because they are dietary supplements, chlorella and spirulina are not regulated by the FDA. Dosage recommendations vary from 2 to 10 g daily, depending on form, purpose of consumption and your health adviser.
Considerations
Blue-green algae grown in natural conditions are susceptible to contamination with toxic substances and heavy metals. Look for reliable brands and ones grown in algae farms or other controlled conditions to reduce your risk. Although the algae do provide protein, it is of the same quality as protein found in meat and dairy -- which is far less expensive. If you are on a low-iron diet, be aware that chlorella contains this mineral and you should not exceed 10 g, or 4 tsp., per day.
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