Chlorella: benefits and what it is for
Chlorella is a single-celled, green freshwater alga rich in antioxidants, proteins and minerals.
Edited and resized image by Philipp Alexander is available on Flickr
Chlorella is a nutrient-rich alga that has received a lot of attention for its health benefits. As a supplement, it has shown great promise in improving cholesterol levels and ridding the body of toxins. Learn about other benefits and what chlorella is for.
What is chlorella?
Chlorella is a single-celled, green freshwater alga that can be found in 30 different species. But two types - Chlorella vulgaris and Chlorella pyrenoidosa - are most commonly studied. In addition to being used as a nutritional supplement, it is used as biodiesel (see study about it here: 1). Check out its benefits:
1. It's nutritious
The impressive nutritional profile of chlorella led some to call it "superfood". While its exact nutrient content depends on growing conditions, the species used and how the supplements are processed, chlorella contains a number of beneficial nutrients.
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They include:
- Protein: chlorella is between 50% and 60% of protein composition. Furthermore, it is a complete source of protein, which means that it contains all nine essential amino acids (see studies on this here: 2, 3).
- Iron and Vitamin C: Chlorella can be a good source of iron. Depending on the supplement, it can provide between 6 and 40% of your daily requirement. It is also an excellent source of vitamin C, which helps to absorb iron (see studies about it here: 4, 5, 6).
- Antioxidants: These tiny green cells provide a wide range of antioxidants (see studies on this here: 7, 8).
- Other vitamins and minerals: chlorella provides small amounts of magnesium, zinc, copper, potassium, calcium, folic acid and other B-complex vitamins (see studies about it here: 9, 10, 11).
- Omega-3s: As with other algae, chlorella contains some omega-3s. Just three grams of chlorella provide 100 mg of omega-3s (see study about it here: 12).
- Fiber: In large amounts, chlorella can be a good source of fiber. However, most supplements do not provide even 1 gram of fiber per serving (see study on this: 13, 14).
2. Absorbs heavy metals, aiding detoxification
Chlorella can help the body to detoxify. Animal studies indicate that it is effective in helping to remove heavy metals and other compounds harmful to the human body (see studies about it here: 15, 16, 17).
Heavy metals include some essential elements in small amounts, such as iron and copper, but these and other heavy metals such as cadmium and lead can be toxic in larger amounts.
Although it is rare for people to have dangerous levels of heavy metals in their bodies, they can be exposed to heavy metals through pollution or certain jobs such as mining (see study on this: 18).
In animals, algae, including chlorella, have been shown to weaken heavy metal toxicity in the liver, brain and kidneys (see study on this: 19).
In addition, some studies suggest that it can decrease the amount of other harmful chemicals that can be present in food. One is dioxin, a hormone disruptor that can contaminate animals in the food supply (20, 21).- Four Tips to Reduce Exposure to Heavy Metals
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Based on this evidence, it appears that chlorella could help improve your body's natural ability to eliminate toxins.
3. Improves immunity
One study concluded that chlorella enhance the immune response in animals and humans. Another study showed that men produced more antibodies when taking chlorella than when taking a placebo.
In addition, another eight-week analysis showed that healthy adults who took chlorella had markers of increased immune activity.
In contrast, one study found that chlorella improves immune function in participants aged 50 to 55 years, but not those over 55 years of age.
Therefore, it is possible that chlorella may have immune-boosting effects in some populations and age groups, but not all. More and bigger studies are needed.
4. Can help improve cholesterol
Several studies have suggested that chlorella supplements can help lower cholesterol (see studies about it here: 22, 23, 24). Analyzes have shown that taking five to ten grams of chlorella a day lowers total and LDL cholesterol and triglycerides in people with high blood pressure and/or mildly elevated cholesterol (see studies here: 25, 26).
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The compounds present in chlorella that can help improve blood lipid levels are:
- Niacin: vitamin AB known to lower cholesterol (see studies on this: 27, 28).
- Fiber: cholesterol-lowering agent (see studies about it here: 27, 29).
- Carotenoids: shown to naturally lower cholesterol (see studies about it here: 30, 31, 32).
- Antioxidants: help prevent the oxidation of LDL cholesterol, which is known to contribute to heart disease (see study here: 33).
5. Acts as an antioxidant
Chlorella contains several compounds that are considered antioxidants, including chlorophyll, vitamin C, beta-carotene, lycopene and lutein (see study on this: 34).
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In animal and laboratory studies, chlorella slowed the way genes aged (see studies here: 35, 36). In addition, another human study showed that chlorella supplements increased antioxidant levels in chronic cigarette smokers, a population at higher risk for oxidative damage (see the related studies here: 37, 38).
6. Helps control blood pressure
Chlorella supplements can be good for heart and kidney health, which is essential for keeping blood pressure under control.
In one study, people with mildly high blood pressure who took four grams of chlorella daily for 12 weeks had lower blood pressure than participants who took the placebo.
Another small study in healthy men showed that taking chlorella supplements was associated with less stiffness in the arteries, a factor that affects blood pressure.
One theory to explain this is that some of the nutrients in chlorella, including arginine, potassium, calcium and omega-3s, help protect arteries from hardening (see studies on this here: 39, 40).
7. It can improve blood sugar levels
Some research shows that chlorella can help lower blood sugar levels. One study found that taking chlorella for 12 weeks reduced fasting blood sugar levels in both healthy individuals and those at high risk for lifestyle-related illnesses (see study here: 41).
Other studies have shown that chlorella supplementation improves blood sugar control and increases insulin sensitivity in patients with nonalcoholic fatty liver disease (42, 43, 44).
8. Can help manage respiratory diseases
Respiratory diseases such as asthma and chronic obstructive pulmonary disease (COPD) often require the control of inflammation (see studies on this here: 45, 46). Chlorella has some components that can help reduce inflammation, including its many antioxidants (see studies on this here: 47, 48).
One study found that taking chlorella supplements improved antioxidant status in COPD patients, but this did not translate into any improvement in breathing ability. More studies are needed to determine its true effect on respiratory conditions, but chlorella can help with inflammation.
9. Can improve aerobic endurance
A study that looked at the effect of chlorella on aerobic endurance showed a positive effect. The researchers gave a group of young adults six grams of chlorella or placebo a day for four weeks.
In the end, the chlorella group showed a significantly better ability to saturate the lungs with oxygen, which is a measure of resistance. The placebo group did not experience any changes in resistance.
This effect may be due to the branched-chain amino acid content of chlorella. Some studies have concluded that this type of amino acid improves aerobic performance (see studies 49, 50 here).
10. Can prevent blue light damage
Blue light is a wavelength that can be harmful to eye health. It accelerates macular degeneration and causes other harmful effects on the eyes. Chlorella, in turn, has the substances zeaxanthin and lutein, which are carotenoids that reduce the risk of macular degeneration (see studies about it here: 51, 52, 53).
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11. Good for the liver
Studies concluded that chlorella supplements improved liver health markers in people with liver disease. However, it is not clear whether there is a benefit for healthy people (see studies here: 54, 55, 56, 57).
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Precaution
Chlorella is considered a safe food for most people (see studies about it here: 58, 59). However, chlorella supplements can cause some side effects such as nausea and abdominal discomfort (see study on this: 60). Also, it's important to keep in mind that dietary supplements can interact with some medications.
How to supplement chlorella
The scientific literature on chlorella does not specify an optimal dosage. That's because there isn't enough evidence to determine the amount needed to see therapeutic effects.
Some studies have shown beneficial effects with intakes of 1.2 grams per day, while other analyzes have seen positive effects with doses of five to ten grams per day (see studies on this here: 61, 62, 63, 64, 65).
Most supplements indicate a daily dose of 2-3 grams, which seems correct considering research. Also, finding a quality supplement is important. The best way to do this is to look for one that has a third-party testing quality assurance seal.
Adapted from Kerri-Ann
