How to take spirulina to lose weight (and other benefits)

Spirulina helps to lose weight because it increases satiety due to its high concentration of proteins and nutrients, making the body work better and the person does not feel like eating sweets, for example. Some studies indicate that spirulina can improve the metabolism of fats and glucose, reducing fat accumulated in the liver and protecting the heart.

Spirulina is a type of seaweed used as a nutritional supplement due to the fact that it is an excellent source of vitamins, minerals and antioxidants, and is currently considered a super food, which provides several health benefits.

This seaweed is available in powder form and in capsules, and can be ingested with a little water or in the mixture of juices or smoothies. Both the powder and the supplement can be purchased at health food stores, pharmacies, online stores and some supermarkets.

Does Spirulina help you lose weight?

Some studies indicate that spirulina together with a healthy diet can favor weight loss, since it can function as an appetite suppressant and control satiety, as it is rich in phenylalanine, a precursor amino acid of the hormone cholecystokinin, which determines the level of stomach satiety.

In addition, spirulina apparently can have an effect on leptin, a hormone that helps to decrease appetite and burn fat. Thus, its purifying action helps to cleanse and detoxify the body, accelerating the metabolism.

Other studies suggest that spirulina helps to decrease adipose tissue due to its ability to slow down the inflammatory process that happens in a person with metabolic syndrome and, in addition, it is responsible for inhibiting an enzyme that is responsible for the production of fatty acids.

How to take Spirulina

The recommended amount of spirulina per day is 1 to 8 grams depending on the purpose:

• As a supplement: 1 g per day; To reduce weight: 2 to 3 g per day; To help control cholesterol: 1 to 8 grams per day; To improve muscle performance: 2 to 7.5 g per day; To help control blood glucose: 2 g per day; To help control blood pressure: 3.5 to 4.5 g per day; For the treatment of fat in the liver: 4.5 g per day.

Spirulina should be taken according to the advice of the doctor or nutritionist, and can be consumed in a single dose or divided into 2 to 3 doses throughout the day, being recommended its use at least 20 minutes before the main meals (breakfast) morning, lunch or dinner).

Possible side effects and contraindications

The consumption of spirulina can cause nausea, vomiting and / or diarrhea and, in rare cases, allergic reactions. It is important not to exceed the recommended doses of this supplement to avoid side effects.

Spirulina should be avoided by people with phenylketonuria, as it contains high levels of phenylalanine, or by people who have problems related to that amino acid. In addition, it should not be used during pregnancy, breastfeeding and by children, as its effects are not achieved.

Nutritional information

The following table indicates the nutritional value of spirulina for every 100 grams, the amounts may vary depending on the species and the cultivation of the plant:

Calories	280 kcal	Magnesium	270 - 398 mg
Protein	60 to 77 g	Zinc	5.6 - 5.8 mg
Fats	9 to 15 g	Manganese	2.4 - 3.3 mg
Carbohydrates	10 to 19 g	Copper	500 - 1000 µg
Iron	38 - 54 mg	B12 vitamin	56 µg
Calcium	148 - 180 mg	Pseudovitamin B12 *	274 µg
β-carotene	0.02 - 230 mg	Chlorophyll	260 - 1080 mg

* It is important to note that pseudovitamin B12 cannot be metabolized in the body, so its consumption does not increase the levels of vitamin B12 in the blood, it is important that vegan or vegetarian people take this into account.

What is Spirulina for

Spirulina serves to prevent and treat various diseases, such as hypertension, dyslipidemia, allergic rhinitis, anemia, diabetes and metabolic syndrome, since it is an algae rich in vitamins and minerals, chlorophyll, high quality proteins, essential fatty acids and antioxidants.

In addition, it has compounds that are immunostimulants, such as inulin and phycocyanin, which have anti-inflammatory, antioxidant and anti-tumor properties. This seaweed can also play an important role in the treatment of neurological disorders and arthritis.

Thus, spirulina can be used to:

1. Decrease blood pressure, as it helps to relax blood vessels and promotes the production of nitric oxide: Decrease cholesterol and triglycerides, as it inhibits the absorption of lipids and helps to increase good cholesterol, HDL; Improve the symptoms of allergic rhinitis, reducing nasal secretions, congestion, sneezing and itching, as it strengthens the immune system; Prevent and control diabetes, as it apparently helps to increase insulin sensitivity and quickly reduce glucose levels; Favor weight loss, as it reduces inflammation at the level of adipose tissue and, consequently, increases fat loss in people with metabolic syndrome; Increase attention, improve mood and disposition, avoiding depression, since it is rich in magnesium, a mineral that helps to produce the hormones responsible for well-being; Improve memory and exercise a neuroprotective effect, as it is rich in phycocyanin and antioxidants, having benefits for people who have Alzheimer's and to reduce the cognitive impairment that happens with age; Reduce inflammation, as it contains omega-3 fatty acids that act as antioxidants and anti-inflammatories in the body; Improve and strengthen the immune system, as it activates the cells of the immune system; Help in the treatment of arthritis, since it is believed that it can protect the joints; Prevent premature aging, as it is rich in antioxidants such as vitamin A and C, which help to decrease cellular damage caused by free radicals; Prevent cancer, since it is rich in antioxidants and micronutrients, such as zinc and selenium, which prevent cell damage caused by free radicals; Promote hypertrophy and muscle recovery, as it is rich in proteins, omega-3s and minerals, such as iron and magnesium, in addition to improving performance in resistance exercises; Purify the body, as it has a hepatoprotective effect, preventing damage to liver cells and protecting it from toxins, due to its antioxidant effect. In addition, spirulina has the ability to reduce the accumulated fat in the liver. It can also have an antiviral effect against the herpes simplex virus and hepatitis C; Improve the symptoms of anemia, since it has iron.

Because it is a superfood and brings benefits to the whole organism, spirulina is indicated at different stages of life and in the prevention and treatment of diseases, especially in cases of obesity, localized fat, prevention of aging and muscle recovery of practitioners of physical activity. Discover other superfoods to enrich your diet in Superfoods that boost your body and brain.