Spirulina: How to choose the best supplement in 2021
we are going to talk about spirulina, a supplement rich in proteins, vitamins and minerals, which benefits athletes as well as people looking for a balanced diet.
You find spirulina in different presentations, regardless of the choice you need to know how to take spirulina correctly. Do you want to know more about this superfood? Continue reading this article.
First, the most important
- You find spirulina powder, capsules or tablets, each of these supplements is indicated for certain purposes. To know which to choose and how to consume, read on.
- Spirulina is an excellent supplement for athletes, as it helps to regain vitality, increase performance in training and competitions and gain physical fitness.
- Spirulina helps to fight anemia, as the supplement increases the hemoglobin index in red blood cells, the protein responsible for transporting oxygen from the lungs to cells.
You may also like:
- Pre-workout: How to choose the best in 2021
- Lutein: How to choose the best in 2021
- Vegetable Protein: How to choose the best supplement in 2021
Spirulina is increasingly popular among those who seek quality of life, especially athletes and physically active people, as consumption is associated with several health benefits and fitness.
Do you want to know what these benefits are and how to include the supplement in your daily life? Continue reading this Buying Guide.
What is spirulina?
Spirulina is a spiral-shaped cyanobacterium – hence the name – which has a blue-green hue due to the phycocyanin and chlorophyll present in its constitution.
It is used as a supplement in diets for muscle mass gain and weight loss, as it is a source of proteins – 57% of its constitution is formed by this nutrient – fibers, lipids, polyunsaturated fatty acids, vitamins and minerals.
Just to give you an idea, a spoonful of powdered spirulina (about 7g) contains:
- 4g of protein.
- 11% of the daily vitamin B1 recommendation.
- 15% of the recommended daily dose of vitamin B2.
- 4% of the vitamin B3 recommendation.
- 21% of the daily copper recommendation.
- 11% of the recommended dose of iron.
In addition to magnesium, potassium, manganese, vitamin B12 , vitamin E and small doses of almost all essential nutrients for the functioning of the body.
It is important to mention that there are several species of this cyanobacterium, especially Spirulina Platensis and Spirulina Maxima, both of which are suitable for human consumption as a food supplement.
Learn a little more about spirulina with Dr. Patrícia Leite, in a video on her Youtube channel, which has more than one million subscribers:
Does consuming spirulina reduce the risk of developing cardiovascular disease?
Regular consumption of spirulina reduces the risk of developing cardiovascular disease, as the supplement helps control LDL cholesterol, triglycerides, glucose and blood pressure.
Spirulina is able to decrease blood glucose levels due to the action of phycocyanin and polyunsaturated fatty acids. These substances are able to combat insulin deficiency.
Did you know that spirulina protects LDL cholesterol? This is because the antioxidants present in the supplement reduce the process of lipid peroxidation, which leads to various cardiovascular diseases.
Spirulina helps control bad cholesterol because of its antioxidant action. The supplement also acts to control blood pressure because it has vasodilating properties.
The ideal consumption of spirulina varies according to the desired goal. You can consume the supplement – in powder, capsules or tablets – once a day or in fractional doses.
- Cholesterol control : 1 to 8g per day
- Blood glucose control : 2g per day
- Pressure control : 3.5 to 4.5g per day
These are just some suggestions for consumption, ideally you should seek the guidance of an endocrinologist or nutritionist, so that he indicates the recommended dose according to your needs.
How does spirulina strengthen the immune system?
People with low immunity can benefit from the consumption of spirulina, as the supplement stimulates the activity of T lymphocytes, which strengthen the body’s defenses.
Carriers of autoimmune diseases, should consult the doctor about the possibility of consuming the spirulina supplement, as it can interact negatively with some medications.
Does spirulina help treat candidiasis?
Women who develop candidiasis frequently will benefit from regular consumption of spirulina, as the supplement has antifungal activity – the disease is caused by a fungus called Candida.
This occurs because, in addition to strengthening the immune system, there is an increase in the intestinal flora, that is, bacteria that are beneficial to the organism, which help to contain the development of the fungus.
Is it true that spirulina fights rhinitis?
Allergic rhinitis is caused by inflammation of the airways, triggered by allergens. In this case, spirulina can act as an alternative treatment in rhinitis attacks.
A study has shown that daily consumption of 2g of spirulina reduces nasal congestion, itching and allergic sneezing.
Is spirulina a good supplement for those who practice physical activities?
Those who practice physical activities can consume spirulina, as the supplement increases muscle strength and endurance, while antioxidants minimize oxidative stress induced by exercise.
“Supplementation considerably improves the organic response to tissue recovery after exercise.”
In addition, the high protein content makes spirulina the ideal supplement for those who want to gain muscle mass – macronutrients are essential for the repair and construction of muscle tissue.
In addition, the supplement is essential for those seeking a balanced and healthy diet. With regular consumption of spirulina, you will achieve a strong and slender physique.
The recommended daily dose ranges from 2 to 7.5g and consumption should be made in the post-workout, accompanied by a carbohydrate source. In this way, you can optimize the increase in lean mass.
Is it true that spirulina helps you lose weight?
Nutrient deficiency stimulates hunger, as an attempt by the body itself to balance the deficiency. Consuming the spirulina supplement will supply most of the daily nutritional needs.
This is already one of the reasons for consuming spirulina to avoid weight gain. Another reason is that spirulina acts as a natural appetite suppressant , as it provides a feeling of satiety (protein digestion is slow).
Another advantage related to the consumption of spirulina is weight reduction due to the increase in the activity of lipoprotein lipase (LPL), which acts in the modulation of the body’s fat reserves.
For those who want to lose weight, the recommended daily dose is 2.8g, regardless of the presentation of the supplement. You can split the dose and take the supplement before main meals.
It is important to mention that spirulina is a food supplement, so it does not replace meals. And you will only lose weight if you combine the consumption of the supplement with regular physical exercise and dietary reeducation.
What are the aesthetic benefits of spirulina?
In addition to all the properties of spirulina for health and fitness, the supplement also has properties in the area of beauty.
Because it is rich in minerals, vitamins and amino acids, spirulina helps in strengthening and hair growth. The consumption of the supplement is also recommended for those suffering from hair loss.
The supplement also strengthens the nails and acts as an anti-wrinkle cream due to the concentration of chlorophyll, linoleic acid and vitamin E.
Spirulina supplement is contraindicated for pregnant women, nursing mothers, children, people allergic to seafood and phenylketonurics.
Purchasing criteria: Factors for comparing spirulina supplements
Once you know all the benefits of spirulina, you just need to introduce the supplement into your daily life. To find a product that meets your needs, review the following characteristics:
- Capsules, tablets or powder
- Platensis or Maxima
- Packing volume
- Quality certification
We will explain each of the criteria throughout this section, follow along.
Capsules, tablets or powder
If your goal is to add spirulina as a natural nutritional supplement, you should invest in the capsule or tablet version. The difference between them is absorption, which is faster in the case of capsules.
Some suggestions for consumption: From two to four capsules a day, preferably before the main meals, if you want to lose weight . One capsule after breakfast and another after dinner, as a food supplement in the practice of physical exercises .
Another option is to consume powdered spirulina. For those who practice weight training it is recommended to eat 2 to 7.5 grams a day, this is equivalent to a spoon of spirulina, which can be dissolved in juice or vitamin, to make the taste more attractive to the palate.
Still in doubt about which presentation is right for you? Check out the comparative table below:
Platensis or Maxima
You find spirulina supplements derived from two species: Arthrospira Maxima, originating in Central America, or Arthrospira Platensis, a common species in Africa, Asia and South America.
The differences between the two species is that Spirulina Platensis has a higher degree of purity and a higher amount of amino acids than Spirulina Maxima.
You can find powdered spirulina in packs of 500g or 1Kg, which yield 50 and 100 servings, respectively. Spirulina in capsules / tablets is sold in packs of 30 to 1,000 tablets.
The amount of capsules per bottle varies according to the brand. Before choosing a supplement, evaluate the amount of capsules per dose.
Regardless of the presentation you choose, it is important to make sure about the quality and purity of the spirulina you consume, as just like any supplement with raw material from the ocean, it is important to buy a product free from contamination.
In general, when the supplement is of good origin, it brings several health benefits.
best spirulina brand
best spirulina brand quora
best spirulina powder 2021
how to choose best spirulina
spirulina reviews ratings
What is the best spirulina to buy?
Is it safe to take Spirulina everyday?
What is spirulina good for?
What is the purest spirulina?
Is spirulina bad for kidney?
Is spirulina good for eyes?
Does Spirulina cause weight gain?
Does Spirulina detox the body?
Does Spirulina make you poop?