Spirulina
TL;DR
Blue-green microalgae with exceptional nutrient density. Rich in protein, B vitamins, iron, and phycocyanin (unique blue pigment with anti-inflammatory properties). One of the most nutrient-dense foods on Earth.
Safety: Generally safe. Well-tolerated. Risk of contamination with microcystin from wild sources — use certified products. May stimulate immune system.
Cost: approximately $10-20/month.
Best for: Metabolic syndrome, Heart disease
What the research says
Meta-analyses show modest reductions in blood glucose, triglycerides, and LDL. Anti-inflammatory effects via phycocyanin.
Blood pressure and lipid-lowering effects in meta-analyses. Antioxidant properties from phycocyanin.
Some evidence for reduced liver fat and enzymes in NAFLD. Anti-inflammatory mechanism.
Spirulina on Amazon
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Safety & practical info
Well-tolerated. Risk of contamination with microcystin from wild sources — use certified products. May stimulate immune system.
May stimulate immune system — caution with immunosuppressants. Vitamin K content may interact with warfarin.
Affordable. Quality varies — choose certified heavy-metal-tested products.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.