![\"Spirulina\"](\"https:\/\/www.veganfriendly.org.uk\/wp-content\/uploads\/2019\/12\/spirulina.jpg\")
Spirulina is one of a huge number of items that walk the line between supplement and supposed \u201csuperfood\u201d. Here we delve into what it is, whether it is vegan, what benefits it is claimed to offer and, of course, the key question, whether or not spirulina is something that is good for vegans to consume.<\/p>\n
The title question may well seem to presuppose that spirulina is indeed vegan. However, as anyone who has read any of our Is It Vegan?<\/a> articles will know, few issues in this regard are clear cut. Vegans invariably need to be on their guard when it comes to what they put in their bodies if they want to be sure of avoiding the strange and seemingly ubiquitous use of animal-based items.<\/p>\n Things are relatively simple when it comes to spirulina though and we can say that yes, spirulina is vegan. There are a couple of things to note here though. Firstly, and most importantly, whilst spirulina itself is vegan, that isn\u2019t to say that all commercially available formulations of it are fine for vegans to consume.<\/p>\n Given its status as a health food and its links with veganism and vegetarianism we suspect that the vast majority are. However, it isn\u2019t impossible that some spirulina-based products could include some animal product or other. For example, if you are taking spirulina in tablet or capsule form, gelatine might have been used. Check the label because if it isn\u2019t marked as at least vegetarian you might want to investigate further (assuming you aren\u2019t consuming pure spirulina); if it is labelled vegetarian but not vegan it might also be wise to check if you want to be absolutely certain.<\/p>\n The second point to consider is that whilst spirulina is typically considered to be algae, and many may view that as similar to seaweed and therefore a plant, it is actually classed as a cyanobacteria. That means it is alive but in fact spirulina is neither plant nor animal. For that matter, it is also not a fungus like yeast<\/a> or the raw material from which Quorn<\/a> is made.<\/p>\n It is easy for vegans and non-vegans to get confused with living organisms, such as yeast and, in this case, bacteria. However, when it comes to bacteria, whilst they are alive and can move there is no doubt whatsoever that they are non-sentient beings and do not feel pain. Ultimately though, the key point is that they are not part of the animal kingdom. It should also be remembered that we breathe in bacteria, ingest it from our hands and on food and it is abundant in a range of vegan foods, such as tempeh, sourdough bread, and fermented and pickled vegetables.<\/p>\n We have rather given the game away when it comes to this question but in case you skimmed straight here, spirulina is, depending on how you want to look at things:<\/p>\n There is no set, measurable definition of what constitutes a superfood and nor is it a medical or nutritional term but the Oxford English Dictionary describes it as \u201ca nutrient-rich food considered to be especially beneficial for health and well-being\u201d. As with most so-called superfoods, many bold claims are made about spirulina. These include, for example, that it can help you lose weight, increase a person\u2019s rate of metabolism, lower cholesterol, fight cancer, prevent heart disease, improve mental health, help with diabetes, and lower both blood pressure and cholesterol.<\/p>\n Perhaps the question should be: \u201cwhat can\u2019t spirulina cure?\u201d Except that as with many miracle cures, whilst some studies can be found that might at least partially back-up these claims, almost all of the research is questionable at best. That isn\u2019t to say that spirulina doesn\u2019t possess these benefits but merely that before we can be sure of most of them, a lot more in-depth research would be needed.<\/p>\n One thing that is beyond question, however, is that the nutrient profile of spirulina is exceptional. In terms of macronutrients, spirulina, which is usually dried, powdered algae, contains approximately the following:<\/p>\n The precise figures vary depending on the specific product. The figures above represent the percentage of calories from each macro, with 100g of powdered spirulina typically having around 300-380 calories (although again there is some variation within this range between products).<\/p>\n It is high in protein, so is another great vegan protein<\/a> option and also contains around 3.6g of fibre per 100g. The fats are a decent mix, with good levels of polyunsaturated lipids, it is low in sugar and contains a range of different proteins (and is in fact a complete protein as it contains all of the essential amino acids our bodies are unable to make themselves).<\/p>\n However, it is in terms of the micronutrients where spirulina really excels. We will look at antioxidants in a little more detail later, but for now let us focus on the huge range of vitamins and minerals this algae packs in. Spirulina contains a fabulous range of both vitamins and minerals and is especially high in the following:<\/p>\n Where discussed, the recommended nutrient intake (RNI) or \u201crequired daily intake\u201d are taken from the British Nutrition Foundation. Figures quoted are for adults, using the higher value for men or women where one exists.<\/em><\/p>\n On top of all that, spirulina also contains very worthwhile amounts of vitamins B5, E and K, choline, magnesium and potassium. In addition, it boasts not insignificant levels of vitamin A, vitamin B6, folate, calcium, phosphorous, selenium and zinc. Not bad for some algae!<\/p>\n As spirulina is a natural product the precise amounts of each nutrient can vary. However, a bigger issue is that as this remains a relatively niche product and so there appears to be a lot of disagreement on precise values.<\/p>\n The Food Standards Agency in the UK states that foods can be labelled using \u201cgenerally established and accepted data\u201d but none seems to exist for spirulina as yet in the UK. The US Department of Agriculture helpfully provides access to all the data they hold and many websites, including everyone\u2019s favourite online encyclopaedia, have used this information when discussing spirulina.<\/p>\n However, the sums simply don\u2019t add up using those figures, which may or may not be due to some of them being taken from 1984 and others being added more recently. The USDA claims that powdered spirulina (which, incidentally, it erroneously lists as seaweed!) contains 290 calories per 100g. However, it also states that 100g contains 57.47g of protein and 7.72g of fat. At four and nine calories per gram respectively, that alone comes to 299.36 calories and that\u2019s before we even get to the 20+ grams of carbs.<\/p>\n Clearly something is incorrect here, which makes us loathe to use the values they claim for the other micronutrients. Similar (albeit not quite as pronounced) problems are found with the NHS-utilised NutraCheck site. The USDA provides some slightly more up to date information for branded spirulina products and whilst this is better, we still have serious doubts over its accuracy.<\/p>\n As such we have left many of the values we mention quite open, suggesting a range typically based on an approximate average of a variety of sources. For most people, the precise quantities won\u2019t be crucial but if you are looking to follow a very controlled eating plan, please consult the manufacturer of the spirulina you are using.<\/p>\n There are so many claims associated with spirulina and nutritional research is such a dynamic area that it would take us too long to give in-depth analysis about all the possible benefits this supplement might have. However, let us briefly look at some of the key claims.<\/p>\n Spirulina has often been linked with weight-loss and it seems these claims may have some truth to them. The precise mechanism of how this might work is not currently known but it is thought spirulina may boost the metabolism. It is also useful because it is very nutrient-dense, meaning that for very few calories, those consuming it can obtain a lot of the vitamins and minerals needed for health.<\/p>\n A Meta study reported in ScienceDirect<\/a> concluded that \u201cSpirulina supplementation significantly reduces body weight, especially in obese individuals.\u201d Whilst, as ever, further research may be needed, ScienceDirect is a reputable platform for peer-reviewed academic literature and so this is certainly encouraging.<\/p>\nCheck the Label<\/h3>\n
The Algae Conundrum<\/h3>\n
![\"Algae\"](\"https:\/\/www.veganfriendly.org.uk\/wp-content\/uploads\/2019\/12\/algae-ocean.jpg\")
<\/p>\nWhat Is Spirulina?<\/h2>\n
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Should Vegans Take Spirulina?<\/h2>\n
![\"Spirulina](\"https:\/\/www.veganfriendly.org.uk\/wp-content\/uploads\/2019\/12\/spirulina-tablets.jpg\")
<\/p>\nSpirulina is Packed with Nutrients<\/h3>\n
Composition of Spirulina<\/h4>\n
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Micronutrients in Spirulina<\/h4>\n
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Issues with Nutrient Values<\/h2>\n
Does Spirulina Really Fight Cancer, Etc.?<\/h2>\n
![\"Spirulina](\"https:\/\/www.veganfriendly.org.uk\/wp-content\/uploads\/2019\/12\/spirulina-algae-powder.jpg\")
<\/p>\nSpirulina & Weight-Loss \u2013 Looks Promising<\/h3>\n
Spirulina Could Feed the World \u2013 Looks Promising<\/h3>\n