Spirulina: Meet the Superfood With Super Powers

Spirulina became famous after NASA successfully used it as a dietary supplement for astronauts on space missions.¹ It wasn't new, though: people in parts of Central America and Africa have eaten this algae for centuries.

Since then, spirulina has been widely studied and added to diets around the world. Here's why it's called a superfood, what the research says about its benefits, and how to add it to your diet.

What's a Superfood?

"Superfood" isn't a scientific or medical term. It's a popular label for foods that pack a lot of nutrients, like vitamins, minerals and antioxidants, into relatively few calories.

Commonly named superfoods include berries like blueberries and açaí, leafy greens like spinach and kale, soybeans, salmon, beets, turmeric and spirulina. Foods like eggs, yogurt, olive oil, sweet potatoes and avocados are also nutrient-rich choices.

Superfoods can add nutrients to your diet, but no single food can replace a varied, balanced diet.

Benefits of Spirulina

Spirulina is a blue-green algae (technically a cyanobacterium). Dried spirulina is about 57% protein by weight, and it also provides iron, copper, B vitamins and other nutrients.² Because a serving is usually just a teaspoon or two, it's best thought of as a nutrient boost rather than a main protein source.

Here's what clinical research has found so far:

• Cholesterol: A review of clinical trials found spirulina lowered total cholesterol, LDL cholesterol and triglycerides and raised HDL cholesterol.³
• Blood pressure: A 2025 review of trials found spirulina lowered blood pressure by about 3 to 4 mmHg on average, along with modest improvements in weight and markers of inflammation.⁴
• Exercise: In a small study, men who took spirulina for four weeks could run longer before getting tired and burned more fat during exercise.⁵
• Immune and anti-inflammatory effects: Spirulina has shown immune-modulating and anti-inflammatory activity in research, though more human trials are needed.¹

Spirulina isn't a cure for any disease, and it shouldn't be the only source of nutrients in your diet. Think of it as a helpful addition to an already healthy diet.

How to Add Spirulina to Your Diet

You can buy spirulina as a powder or tablets. Start with a small amount and build up gradually, and don't take more than the label recommends.

Easy ways to use spirulina powder:

• Blend it into your daily smoothie
• Stir it into fruit or vegetable juice or water
• Sprinkle it over salads or soups

Spirulina has a strong, earthy flavor. A greens powder that includes spirulina, alongside other greens and fruits, is an easy way to get it with less of the taste.

Is Spirulina Safe?

The biggest safety concern with spirulina is contamination. Algae supplements can be contaminated with toxins from other blue-green algae, which can harm the liver and other organs.⁶ Buy from a reputable brand and look for products that are third-party tested.

Talk to your doctor before taking spirulina if you're pregnant or breastfeeding, giving it to a child, have an autoimmune condition, or take medication such as blood thinners or drugs that affect your immune system.

The Bottom Line

Spirulina is a nutrient-dense algae with promising research behind it, especially for cholesterol and blood pressure. It works best as part of a healthy diet, from a trusted, tested source.

Want an easy way to start? fitppl Daily Greens & Reds includes organic spirulina alongside 11 other organic superfoods. Learn more about fitppl and our ingredients.