Some frequently asked questions about Spirulina Dosage are:
How much spirulina powder to take a day?
What is the correct daily amount of Spirulina for me?
Spirulina Powder – How much is enough?
Dosage of Spirulina for all ages?
From which dosage and above Spirulina Powder is dangerous?
Spirulina Powder serving size?
Spirulina Powder daily dose?
Some of the above questions are totally wrong or almost wrong.
Spirulina Powder is not a common supplement, mainly it is a food like beans, apples and carrots.
First of all we have to mention (one more time) that Spirulina Powder was and it is a complete everyday food for some populations that have the luck to live near natural cultures. At least two different populations have found culturing and eating Spirulina for hundred of years until now. You may take Spirulina Powder as a supplement in your nutrition but it is a different supplement from others which are mainly extracts from other foods, this is a complete food. As any natural food you can't answer exactly how much is enough or from which Spirulina Dosage and above is dangerous. As any food either is meat or vegetable or fruit you can't say exactly how much is enough and when it is getting dangerous. For example, how many apples you can eat in one day without jeopardize your health? We can't say exactly but probably enough and even if you eat a very large quantity of apples you may not be in any danger. The same apply to Spirulina, probably you won't have any problem as much Spirulina as you eat.
When you start eating Spirulina
As any food you eating for the first time, it is better to start small and see if you have any side effects. This rule apply to all the foods you are eating for first time, not just Spirulina. Some people are allergic to sea food or almonds, the same apply to Spirulina. Don't start taking 4 tablespoons a day or 10 tablets a day when you have never eat Spirulina before. Take 1 tablespoon or 2 tablets per day for a week and when you see that you don't have any side effects start increasing the daily dosage.
Grams, Milligrams, Tablespoons, Teaspoons, Tablets, Capsules and more. What you have to know.
If you buy Spirulina in the most common form of powder you have to know the following equations:
1 teaspoon powder = 2 grams
1 tablespoon = 3 teaspoons
1 tablespoon powder = 6 grams
Because the weight of Spirulina depends on several different factors and may vary between different supplement providers it is better to use a digital kitchen scale once so you are sure about how much grams is one of yours tablespoons.
Most providers have a label where they give the basic measures of their product. Although this is pretty accurate it is better to make your own measurements and know exactly what tablespoon you are using. [photo]
If you are taking Spirulina in the form of tablets your provider must give you the analogy in each tablet. Most of them are tablets of 500 mg each.
Capsules are not so compact as tablets so they usually contain less mg per capsule. You also have to consult your provider. Most of them contain 350-400 mg per capsule.
Spirulina as a protein is expensive for daily dosage!
Some websites which works with healthy diet issues criticize Spirulina that it is overestimated mainly because of the rate price per gr of protein. We will analyze this further in another article but here we have to present just a small example which prooves that the above statement isn't true but it depends from what you want to achieve with eating spirulina and how you are eating spirulina in a healthy daily nutrition.
For example lets take iron intake. Lets suppose that you are interesting in foods rich in iron.
The facts about Spirulina are:
1 g of dry Spirulina Powder contains 1,8 mg of iron *
Although we already said that you cannot have a recommended serving size if you are having a food as a supplement let's suppose that you are following the providers suggestions for 2 tablespoons of Spirulina Powder per day.
1 tablespoon = 6 grams so 2 tablespoons =12 grams
12 grams of Spirulina => 21,6 mg of Iron per day
454 grams of Spirulina Powders costs from $22.67 in Amazon so you pay almost $0.05 per gram or for 12 grams you pay $0.6 or you pay $0.6 per 21,6 mg of iron in your food.
*Scientific reference by: Spirulina under the microscope. Food and Agrigulture Organization of the United Nations.
If we see the spinach facts
One common serving is 100 gram of spinach and contains 2.71 mg of iron * (it is less in cooked spinach).
*Reference from: http://en.wikipedia.org/wiki/Spinach
You pay for 16oz (453 grams) $5.49 so for 100 grams you pay $1.29 (price reference from here)
So if you are intersting in iron intake and make the compare of 'common' servings you get
100 grams of spinach costs $1.29 and you get 2.71 mg of iron
12 grams of Spirulina costs $0.6 and you get 21.6 mg of iron
So if you give half the money you get 10x the iron from Spirulina Powder than spinach.
We know that there are also other factors like the absorption rate or how easy is to cook or eat the one or the other food but we tried just to give an example of how compares can work and that it is better to give the audience the real facts and let them decide what it is better for them and how they will use it.
We don't want just to 'sell' Spirulina and we make it look wonderful. Yes we sell Spirulina through our affiliate links but this is only because we have complete evidence that Spirulina is an extremely healthy food.
We don't want to exaggerate and say that Spirulina is the only good superfood in the world, spinach is not, smoothies is not good because we don't sell anything related as other sites try to do. We give you the facts and let you decide what is best for you or not.
Scientific research and Spirulina Dosage.
1. Hypolipidemic, Antioxidant and Antiinflammatory Activities of Microalgae Spirulina. Ruitang Deng and Te-Jin Chow. Cardiovascular Therapy. 2010 August; 28(4): e33–e45.
Spirulina is generally considered safe for human consumption supported by its long history of use as food source and its favorable safety profile in animal studies. However, rare cases of side-effects in human have been reported. Additional clinical studies are required to systemically establish the safety profile of Spirulina in human. Quality control in the growth and process of Spirulina is a key measurement to avoid contamination and guarantee the safety of Spirulina products.
They used from 0.01 gr to 1 gr per Kgr of weight of the animal tested.
Almost all the results indicate that Spirulina has some healthy effects on all the studies made until now. More studies needed to have more specific results.
2. Antidiabetic Property of Spirulina. Layam Anitha, Reddy Chandra Lekha Kasi (2007) Diabetologia Croatica 35-2, 2006
The effect of spirulina at a dose of 15 mg/kg body weight yielded a higher level of significance than the doses of 5 and 10 mg/kg body weight, therefore the former was used in further biochemical and clinical studies.
3. Spirulina maxima prevents fatty liver formation in CD-1 male and female mice with experimental diabetes. Rodriguez-Hernandez A, Ble-Castillo JL, Juarez-Oropeza MA, Diaz-Zagoya JC. Laboratorio de Analisis Clinicos, Hospital General de Zona No. 1, Instituto Mexicano de Seguro Social, UNAM, Ciudad Universitaria, DF.
The dietary administration of 5% Spirulina maxima (SM) during four weeks to diabetic mice, starting one week after a single dose of alloxan, 250 mg/Kg body weight, prevented fatty liver production in male and female animals.
4. A randomized study to establish the effects of spirulina in type 2 diabetes mellitus patients. Eun Hee Lee, Ji-Eun Park, Young-Ju Choi, Kap-Bum Huh2 and Wha-Young Kim : (2008) Nutrition Research and Practice (2008), 2(4), 295-300
The purpose of this study was to examine effects of spirulina intervention in Korean patients with type 2 diabetes. The subjects were 37 type 2 diabetic patients who visited a diabetic clinic in Seoul and randomly assigned into spirulina (8 g/day) or control group. This study provides the evidence for beneficial effects of spirulina supplementation on blood lipid profiles, inflammatory variables, and antioxidant capacity in Korean patients with type 2 diabetes. The results suggest that spirulina is a promising agent as a functional food for diabetes management.
Clinical trial in humans with 8g/day!
We will present more scientific results about Spirulina Dosage in another article.
Conclusions & Suggestions. How much spirulina powder to take a day?
- Spirulina Powder isn't a common supplement, it is mostly a healthy food and it is not dangerous.
- Spirulina Powder Dosage may vary from case to case, depending on how you are using it and what you want to achieve.
- 1 gram to 8 gram of daily intake is commonly used and suggested from major Spirulina providers.
- When you start taking Spirulina start small and increase slowly so you can avoid any specific side effects to you.
- All the scientific evidence are supporting Spirulina as an extremely healthy food.
- Don't believe anyone and test it carefully in yourself. Take a full medical exam before you start taking Spirulina. Take Spirulina for at least 1-2 months with the suggesting serving size and retake a medical exam. If your medical values are getting better nothing is just a coincidence.
- Read, think and decide what is better for you. Don't take anyone’s opinion as a fact and always put your health beyond any opinions or suggestions or even scientific evidence. As always consult your doctor if you have any medical condition that needs special food treatment.
- Research and decide Yours Spirulina Dosage.