Chlorella powder pops out vibrant green algae “superfoods” on organic store shelves and celebrity-listed smoothie supplements.
This freshwater microalgae contains protein, fiber, vitamins, minerals and omega-3 fatty acids, and is said to have a powerful anti-inflammatory effect. Chlorella also contains chlorophyll. Chlorophyll has antioxidant properties and gives algae a distinctive green color.
Chlorella has been compared to the high protein blue-green algae spirulina, a popular juice bar ingredient that adds a natural blue tint to smoothies and bowls.
“Both chlorella and spirulina are sold to support a range of conditions, ranging from psychological health and macular degeneration to dental infections and diagnosis of mental illnesses.” Emma M. Line, PhD, RDN, Fundthe University of Georgia clinical professor and director of nutrition, told Verywell via email.
Research suggests that chlorella can help lower blood pressure, reduce the risk of cardiovascular disease and prevent certain diabetes complications, but most of these studies have been done in animals.
Social media users have raised concerns that chlorella supplements may contain severe metal or bacterial toxins despite their potential health benefits.
How do chlorella and spirulina compare?
Chlorella and spirulina offer similar health benefits and contain many of the same vitamins and minerals. These algae may be packaged together in the same dietary supplement, but can also be tried individually due to slightly different nutritional profiles.
“Chlorella has more vitamin A and omega-3 fats, while Spirulina has more vitamin E, vitamin K and protein.” Sue-Ellen Anderson-Haynes, MS, RDNa spokesman from the Boston area-based Academy of Nutrition and Nutrition, said the spokesman.
Research suggests that supplementation with both chlorella and spirulina helps reduce LDL or “bad cholesterol” levels, but more research is needed to confirm these benefits.
Is chlorella safe?
Spirulina, chlorella, and other algae supplements can contain heavy metals when they absorb these from water during growth.
“Heavy metals are a big concern. It depends on where they are grown. Not all samples have heavy metals.” Muraleedharan G. Nair, PhDProfessor Emeritus of the Faculty of Horticulture at Michigan State University, told Very Well.
Most people should not be too worried about chlorella when consuming medium amounts. However, in addition to concerns about heavy metals, chlorella can cause allergic reactions in some people, including nausea, gas, abdominal cramps and anaphylaxis.
Research has tested various chlorella doses, and while some people think it’s safe to take up to 15 grams each day, the ideal amount is unknown.
The US Food and Drug Administration (FDA) does not approve dietary supplements like chlorella for safety before they hit the market.
It is important to consult with your healthcare provider before starting new dietary supplements such as chlorella and spirulina. These can interact or affect the efficacy of other drugs you are taking, such as blood thinners and immunosuppressants, Anderson-Hines said.
Should I try chlorella?
Chlorella provides a variety of nutrients, such as omega-3, protein, and calcium. This algae is usually sold as a powder, tincture, or tablet.
“After the chlorella is harvested, you can technically eat “at all,” but when chlorella is consumed in its natural state, humans are unable to digest the hard cell walls. When chlorella is produced as a dietary supplement, it destroys the cell wall or breaks down mechanically,” Lain said.
Chlorella powder can be easily added to your smoothies, but some complain that, like spirulina, chlorella has a “fish-like” taste.
“Take chlorella in tablet or capsule form or combine it with other flavorful ingredients to help hide the taste,” Line said.
If you’d like to try chlorella powder, mix it with applesauce, salad dressing, coffee, chai, or matcha to improve the flavor. She adds that she will continue experimenting until you find something to work for you.
What does this mean to you?
Chlorella is a bright green algae used as an anti-inflammatory supplement to reduce the risk of various chronic diseases. However, it contains heavy metals and can cause allergic reactions and GI symptoms. It’s best to talk to your doctor before adding it to your wellness routine.
