Health and wellness is broad, and the entire industry is booming. From fitness and nutrition to beauty and sleep, companies profit by identifying problems and selling solutions or by aiming to introduce an innovative product or category entirely. In nutrition, in particular, there are lots of supplements out there these days touting incredible health benefits.

One ingredient you’ll see a lot of in supplements right now is spirulina. But despite its recent spike in popularity, spirulina isn’t new at all. On the contrary, it is quite possibly one of the oldest life forms on Earth.

Rich in nutrients, it’s been used as a food and primary protein source by different cultures for centuries. “It contains all nine essential amino acids and provides important nutrients like B vitamins, copper, and iron, plus some magnesium, potassium, and manganese, as well as other nutrients, including a tiny bit omega-6 and omega-3 fatty acids,” says Jess Cording, MS, RD, CDN.

Keep reading to learn all about the most popular ways to try spirulina and whether it’s really worth adding to your wellness routine.

Benefits of spirulina

There are claims this “amazing algae” can do everything from stabilize your blood sugar to increase your energy to enhance your brain function.

Manufacturers and proponents tout a “punch of protein, antioxidants, and other compounds that strengthen the immune system, tame inflammation, aid with digestion, support a healthy cardiovascular system, and regulate energy levels.”

Beyond general health, benefits may extend to performance. Separate studies have shown supplementing with spirulina could result in a lower perceived effort for participants during endurance activities and “higher peak and average power outputs” during sprinting.

However, larger-scale studies on a wider demographic would be valuable. Though it’s growing, the research surrounding spirulina and these claims is small. Only a few studies have been conducted that support health claims. But incorporating spirulina into your diet isn’t a heavy lift if you want to see if it works for you.

How to use spirulina

Common in pills, powder, and liquid, there are a number of ways to add spirulina into your diet. You can find spirulina in its many forms in stores and online, and it’s an easy addition to juice and smoothies, energy balls or bars, and/or oatmeal and other baked goods.

For some people, its flavor is off-putting, though its intense earthiness can help offset a sweet smoothie or juice. To work around the taste entirely, opt for spirulina capsules or tablets.

Spirulina side effects

Despite spirulina’s benefits, there are potential side effects. Check with your doctor if you’re pregnant, breastfeeding, or have medical conditions/take medication.

Because the algae grows in water, there’s a risk it can become contaminated with heavy metals and other hazards. It’s important, therefore, to ensure you buy from a reputable brand/manufacturer.