Spirulina in Nutrition

Spirulina is a type of blue-green algae that is a rich source of protein. The relatively high protein content of spirulina can make it a helpful supplement choice for vegetarians or vegans who may struggle to get enough protein. Furthermore, spirulina is a very good source of copper and iron, as well as other beneficial vitamins and minerals.

Basic Nutrition Information

Two tablespoons of dried spirulina contains 41 calories, 8 g protein, 1.1 g of fat, 3.4 g of carbohydrate and 0.5 g of fiber, according to the USDA Food and Nutrient Database. Spirulina is quite low in calories, but is a rich source of beneficial nutrients, especially minerals.

Copper

A 2-tbsp. serving of dried spirulina provides 854 micrograms of copper. As the daily requirement for copper is 900 micrograms, 2 tbsp. of spirulina provides 95 percent of your daily requirement for copper. Copper has diverse functions in the body including being involved in neurotransmitter synthesis and the production of energy for cells, as well as functioning as part of the antioxidant enzyme superoxide dismutase.

Manganese

Like copper, manganese also functions as an antioxidant by being part of the enzyme superoxide dismutase. This vital mineral is also necessary for producing the collagen that makes up your bones, teeth, skin, ligaments and tendons. Two tablespoons of dried spirulina provides 0.3 mg of manganese. The daily requirement of manganese for adults is 2.3 mg for men and 1.8 mg for women.

Iron

Iron carries oxygen in the blood on hemoglobin which is part of your red blood cells. Inadequate intake of iron can lead to iron-deficiency anemia, the symptoms of which include decreased work tolerance and fatigue. Menstruating women are at particularly high risk for anemia due to their elevated iron requirements to compensate for the iron lost with the monthly menstrual cycle. A 2-tbsp. serving of spirulina provides 4 mg of iron. The daily requirement for men and post-menopausal women over 50 is 8 mg. Adult menstruating women up until age 50 require 18 mg of iron daily.

Niacin

Niacin is one the B-vitamins and is vital for deriving energy from the food you eat. Additionally, there is some evidence that niacin may play a role in the prevention of certain types of cancer, according to the Linus Pauling Institute. Two tablespoons of spirulina provide 1.8 mg of niacin, while the daily requirement of niacin for adults is 16 mg for men and 14 mg for women.