Chlorella is a single-celled freshwater green algae. Chlorellaceae family. It is found naturally in aquatic environments and is also mass-produced for use as a dietary supplement through large-scale cultivation methods.
Taking chlorella supplements has been shown to improve certain aspects of health, including reducing low-density lipoprotein (LDL) cholesterol and high blood pressure and strengthening the body's antioxidant defenses.
Certain health conditions, such as high blood lipid (fat) levels and high blood pressure, can significantly increase your risk of developing heart disease. Heart disease is currently the number one cause of death worldwide. Taking steps to reduce heart disease risk factors through diet and lifestyle can help protect your heart health in the long term.
Studies have shown that taking certain health supplements, such as chlorella, can effectively lower heart disease risk factors such as high blood pressure and high cholesterol.
A review of 19 studies involving 797 people found that taking chlorella supplements at doses of 4 grams (g) or more per day for eight weeks or longer significantly reduced LDL cholesterol, total cholesterol, and systolic and diastolic blood pressure in people with no existing health problems and those with high blood pressure and cholesterol levels.
Additionally, this review found that chlorella supplements may effectively reduce fasting blood sugar, which may also benefit heart health.
Chlorella may reduce heart disease risk factors through several mechanisms. For example, chlorella contains the amino acid arginine. Arginine is needed to produce nitric oxide (NO), a molecule that dilates blood vessels, increasing blood flow and better regulating blood pressure.
Seaweed contains substances that reduce cholesterol absorption in the digestive tract, increase cholesterol excretion from the body, and reduce LDL cholesterol, all of which help promote healthy blood lipid levels.
Chlorella is rich in antioxidants and is a good source of plant pigments called carotenoids.
Carotenoids concentrated in chlorella, including lutein, beta-carotene, and zeaxanthin, have powerful cytoprotective properties. Higher blood levels of these compounds can support overall health and prevent the development of several health conditions, such as breast cancer and age-related macular degeneration (ARMD), an eye disease that is currently the leading cause of vision loss in older adults.
A small study of 11 people without pre-existing conditions found that consuming just 6 grams of chlorella significantly increased blood levels of the carotenoids beta-carotene, lutein, and zeaxanthin for three days after supplementation.
This suggests that taking chlorella supplements may be an effective way to increase the body's antioxidant defenses, at least temporarily.
Chlorella is a plant-based source of several nutrients, including iron, which is often lacking in many people's diets.
Iron is a mineral involved in cell function, growth, and hormone production. It is needed to produce hemoglobin, a protein that transports oxygen throughout the body. Iron deficiency is very common, especially in people who were assigned female at birth.
Two teaspoons (tsp) of chlorella powder contains 12 milligrams (mg) of iron, meeting 67% of your daily needs. Studies have shown that chlorella can effectively increase iron levels in people with iron deficiency, including pregnant women.
Chlorella can be especially beneficial for those following a plant-based diet, such as a vegan diet, because it contains no animal-derived ingredients and can provide a rich source of several nutrients that are lacking in vegan diets, such as iron.
In addition to iron, chlorella is rich in folic acid, vitamin A, and vitamin C, which play important roles in your health. Chlorella also contains omega-3 fats, which have powerful anti-inflammatory and cardioprotective properties.
Some evidence suggests that chlorella supplements may help exercise performance by improving oxygen uptake and muscle endurance. Chlorella dilates blood vessels, improving blood flow and oxygen delivery to muscles during intense exercise.
A small study of 20 adults without underlying medical conditions found that supplementing with 6 grams of chlorella for two days increased maximal oxygen pulse, or the amount of oxygen consumed per heartbeat during exercise. It also decreased peak blood lactate concentration during exercise compared to placebo. Peak blood lactate concentration is a measure used to determine endurance capacity during exercise.
These findings suggest that taking chlorella supplements may be a natural way to improve performance during physical activity, but larger studies are needed to confirm these potential benefits.
Chlorella is available in many forms, including powder, liquid, and tablets.
Chlorella can be taken as a single supplement or multiple supplements. Algae is a common ingredient in products such as greens powders, which typically include other microalgae such as spirulina and greens such as kale and spinach.
dosage
Chlorella dosages vary, but most studies have used doses of 3 to 10 grams daily for 2 to 3 months. Depending on the supplement, chlorella can be taken in single or divided doses.
Dosage often varies depending on the product you are supplementing with and your health goals. For this reason, it is best to consult a trusted healthcare provider if you have specific questions regarding chlorella dosage.
When taken as a supplement in appropriate doses, chlorella is generally considered safe for most people.
However, chlorella supplements may not be safe for everyone. For example, taking improperly processed chlorella supplements may cause the growth of pathogenic bacteria in people with weakened immune systems.
Chlorella has also been shown to have immune-stimulating effects and may not be safe for people with autoimmune diseases such as lupus.
Additionally, chlorella supplements may contain iodine, which may cause allergic reactions in people who are sensitive to iodine.
Potential drug interactions
Chlorella may interact with certain medications, including:
- Photosensitive drugs: Chlorella may make the skin more sensitive to sunlight. This effect may be increased if taken with other photosensitizing medications.
- Drugs that lower blood sugar: Chlorella may increase the effectiveness of antidiabetic medications by lowering blood sugar (sugar).
- Blood thinners: Chlorella is rich in vitamin K, which may reduce the effectiveness of blood thinners such as Coumadin (warfarin).
If you are taking more than one medication, consult your healthcare provider before taking chlorella supplements.
What should I look for?
Chlorella supplements can be purchased online, at grocery stores, and at health food stores.
Because the U.S. Food and Drug Administration (FDA) has minimal regulation of supplements, experts recommend purchasing supplements from companies that adhere to strict safety and quality standards.
If possible, choose a chlorella supplement from a company that uses a third-party laboratory to test the quality and purity of their product. Certain chlorella supplements are third-party tested for contaminants that tend to accumulate in microalgae, such as mercury and other heavy metals.
Choosing supplements that are certified by an organization such as the United States Pharmacopoeia or NSF International increases your chances of purchasing a safe, high-quality supplement.
Chlorella is often combined with other ingredients in supplement products such as greens powder. Read ingredient labels carefully to make sure the supplement is safe and appropriate for your health needs.
Can you take too much chlorella?
It is currently unclear whether taking very high doses of chlorella is harmful to your health.
Chlorella is considered safe in doses of up to 15 grams per day. However, taking a lower dose may help you avoid potential side effects.
Chlorella is generally well-tolerated, but some side effects may occur. The most common side effects associated with taking chlorella supplements include:
- colic
- Constipation
- diarrhea
- fatigue
- Flatulence (gas)
- sun sensitivity
- discolored chair
In rare cases, chlorella can cause more serious side effects, such as anaphylaxis, a life-threatening allergic reaction.
Chlorella is a freshwater green algae commonly taken as a health supplement.
Chlorella supplements have been linked to several health benefits, including improving heart disease risk factors and increasing blood levels of certain antioxidants and minerals.
Chlorella is generally safe, but it is not suitable for everyone. Talk to your healthcare provider before taking chlorella supplements, especially if you are currently prescribed one or more medications or have a medical condition.