Eating well can feel like a numbers game you keep losing. To hit everything your body needs, you would think you had to plow through spinach and carrots by the bushel. This is exactly the gap a nutrient dense food like spirulina fills, and a little of it goes a long way.
So what is spirulina?
Spirulina is a blue green algae that grows in both fresh and salt water. It is microscopic, it has been around far longer than we have, and it is one of the most nutrient dense foods we know of. It is the same logic behind microgreens, which we are a little obsessed with. Pack the most nutrition into the smallest possible package.
Eating algae may not sound appealing, but you rarely eat it raw. It is harvested, dried, and turned into powder, capsules, or tablets, which is how almost everyone takes it.
What does it taste like?
Straight from the water, spirulina tastes like the lake it came from. Earthy, mineral, with a faint sulfur edge. Most of the time this is beside the point, because the processed powder and capsules you actually buy carry little to no flavor. And when you do notice it, it is easy to bury in a smoothie or a strong drink. We wrote a whole post on easy ways to use spirulina if the taste is your worry.
What is actually in it
For something so small, spirulina is densely packed.
- Vitamins, including E, D, C, and a strong spread of B vitamins.
- Complete protein, with all nine essential amino acids. Spirulina is often around 60 percent protein by weight.
- Antioxidants such as phycocyanin, chlorophyll, and carotenoids.
- Essential fatty acids, mainly omega 3 and omega 6.
- Minerals, including iron, magnesium, potassium, calcium, and zinc.
That amino acid profile is the headline. A plant source food that delivers complete protein is genuinely uncommon, which is a big part of why spirulina earns the superfood label rather than just wearing it.
How it is grown
Most spirulina is grown in shallow water, in ponds or lakes, though it can also be grown in controlled tanks. Either way it needs three basic things: sunlight, carbon dioxide, and water, plus a supply of nutrients. It is a surprisingly low footprint crop for how much nutrition it returns.
How to use it
Almost any way you like. Stir it into juice, water, or a shake. Sprinkle it onto a dish. Cook with it. Or take it in capsule form on days you would rather not think about it. For specifics, our companion post walks through ten low effort ways to work it in.
Whatever your reason for adding it, a small daily scoop is an easy way to shore up the gaps in an ordinary diet. Your body will notice.
This article is for general information and is not medical advice. Supplements are not right for everyone, so check with a qualified professional if you are pregnant, nursing, or managing a health condition.