What Is Spirulina and Should You Add It to Your Diet?
If you’ve found yourself on a downward spiral looking for the next great superfood, look no further than Spirulina! It’s packed with health benefits and may even improve your gut health. We’ve even included some Spirulina Statistics to further expand your knowledge.
Grab your snorkels Foodguides fam, we’re diving into the world of Spirulina!
What Is Spirulina?
Spirulina is a type of blue-green algae (officially categorized as a microscopic, filamentous bacterium) commonly found in salty, tropical waters. It was commonly used as a source of protein during the reign of the Aztec Empire. Aztecs created small blue “cakes” of algae and served them to the Spanish explorers as they explored the New World. Nowadays, Spirulina is grown in aquacultures (open ponds) and processed for purchase as a powder, tablet, or capsule.
Spirulina Statistic #1 - Spirulina has been to space! It was used as a nutritional supplement by NASA astronauts while aboard the International Space Station.
Nutrition Profile: What Nutrients Does Spirulina Provide?
Spirulina contains various nutrients such as copper, magnesium, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), beta-carotene, and iron. These nutrients can improve energy levels, alleviate symptoms of rhinitis, lower cholesterol and blood sugar, treat chronic arsenic poisoning from contaminated water, and may even prevent cancer. One tablespoon of spirulina contains 20 calories, 2 grams of carbs, 4 grams of protein, and 1 gram of fat.
Spirulina Statistic #2 - The antioxidant levels found in spirulina are similar to those in salmon, avocados, and blueberries.
Spirulina Gut Health and Emerging Research
Spirulina’s effect on gut health is still under research. The presence of antioxidants in Spirulina is thought to assist with gut health by acting as a prebiotic, balancing “good” bacteria and eliminating “bad” bacteria. A study in 2024 found that Spirulina supplements increased microbiota diversity and improved microbiota composition. Since these supplements are still under clinical review, it’s best to discuss your use of Spirulina with your medical provider before you add it to your diet.
Spirulina Statistic #3 - It’s important to remember that Spirulina is not a cure for IBS, but it can help alleviate unpleasant symptoms and is best used alongside other effective strategies such as the Low FODMAP diet.
How to Use Spirulina Safely and Effectively
Prior to using spirulina, READ THE LABEL. A study in the Journal of the American Nutrition Association concluded that the maximum intake of Spirulina for the average adult is about 30 grams per day. Exceeding this limit may cause skin rashes, liver damage, and gastrointestinal issues. For best results, it’s ideal to keep your intake of Spirulina between 3 and 10 grams a day. Spirulina can be added to numerous dishes, including juices, smoothies, salads, and soups.
Spirulina Statistic #4 - If you’re up for a cuisine challenge, try these Spirulina Cacao Energy Balls!
FAQs
Is Spirulina safe for everyone?
While spirulina is generally safe for public use, if you have one of the following conditions, you may want to avoid adding spirulina to your supplement stash:
- Pregnant/breastfeeding women
- Have a compromised immune system
- Allergies to shellfish and/or seafood
- Iodine intolerance
- Diabetes
- PKU (phenylketonuria)
- Blood disorders
What does Spirulina taste like?
Spirulina is described as having an earthy, fishy taste. If the taste is off-putting, Spirulina can be taken as a supplement tablet instead.
Is Spirulina FDA-approved?
Yes and no. Spirulina is approved as a food additive. It can be used as a natural alternative to artificial blue food coloring. However, Spirulina is not currently approved as a dietary supplement. This approval decision is currently under review by the FDA.
Where can you buy Spirulina?
Spirulina is available at most major retailers, including Whole Foods, Walmart, GNC, and Amazon.
Are you willing to add spirulina to your diet? Let us know in the comments below! We’d love to see your blue-ti-ful recipes!
References
1Karkos, P. D., Leong, S. C., Karkos, C. D., Sivaji, N., & Assimakopoulos, D. A. (2011). Spirulina in clinical practice: evidence-based human applications. Evidence-based complementary and alternative medicine : eCAM, 2011, 531053. https://doi.org/10.1093/ecam/nen058
2What is Spirulina and why is it so good for you?. Cleveland Clinic. (2025, May 19). https://health.clevelandclinic.org/spirulina-superfood-youve-never-heard
3Alves, J. L. B., Costa, P. C. T. D., Sales, L. C. S., Silva Luis, C. C., Bezerra, T. P. T., Souza, M. L. A., Costa, B. A., & de Souza, E. L. (2025). Shedding light on the impacts of Spirulina platensis on gut microbiota and related health benefits. Critical reviews in food science and nutrition, 65(11), 2062–2075. https://doi.org/10.1080/10408398.2024.2323112
4Guenther, J. (2026, May 27). Spirulina for Gut Health: IBS, Bloating & The Evidence. We Are The New Farmers. https://www.new-farmers.com/blogs/news/spirulina-for-a-calmer-gut-a-smart-science-led-guide
5Gogna, S., Kaur, J., Sharma, K., Prasad, R., Singh, J., Bhadariya, V., Kumar, P., & Jarial, S. (2023). Spirulina- An Edible Cyanobacterium with Potential Therapeutic Health Benefits and Toxicological Consequences. Journal of the American Nutrition Association, 42(6), 559–572. https://doi.org/10.1080/27697061.2022.2103852
6Spirulina Cacao Energy Balls. Naturya. (n.d.). https://naturya.com/blogs/recipes/spirulina-cacao-energy-balls
7U.S. Food and Drug Administration. (2026, July 23). Regulatory status of color additives. U.S. Food and Drug Administration. https://hfpappexternal.fda.gov/scripts/fdcc/index.cfm?set=ColorAdditives&id=SpirulinaExtract
8FDA. (2026). Color additives, U.S. Food and Drug Administration, https://www.fda.gov/industry/color-additives
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