0
What Is Chlorella?
Now you know what chlorella is, have you heard of people using chlorella as a heavy metal detox? Is a heavy metal detox even real? Keep reading to find out more about chlorella, if it can be used as a heavy metal detox, and how to be a smart consumer.
Key Takeaways
- Chlorella has been used as a health supplement starting in the 1940’s and more recently studied in literature for its potential health benefits.
- Its high in protein by dry weight and just under 4 grams of chlorella can provide almost all of the iron an adult male would need in one day.
- It is generally safe for most people though consumers should speak with their doctors before starting any new supplement like chlorella.
Chlorella is an algae found in freshwater. Like spirulina, it is a microalgae with some potential powerful health benefits and an impressive nutrition profile.
Chlorella was first discovered and named in the late 1800’s but has been grown and used commercially starting around the 1950’s.
Actually, in the 1940’s the first documented use of chlorella as a health supplement was by two researchers who provided chlorella soup to leper patients and saw an improvement in their condition.
It is grown and cultivated in mostly Asian countries like Japan and Taiwan in which it is then supplied to the rest of the world for purchase and consumption as a supplement.
Some health benefits of chlorella include the possible reduction of hypertension and arterial stiffness. It has also been studied for its ability to reduce cholesterol levels and improve the blood lipid profile.
Animal studies show that it may also improve insulin resistance and improve glycemic control, but these studies are mostly done in animal models so far.
Nutritional Breakdown Of Chlorella
From the United States Department of Agriculture, here is the nutritional breakdown of 3.9 grams of chlorella:
Macronutrients
- Calories: 10
- Protein: 2 grams
- Carbohydrates: about 0.5-1 gram
- Fat: 0 grams
Chlorella is a plant-based source of protein, which means it is suitable for those following a vegan or vegetarian diet. It ranges anywhere from 50-70% protein by dry weight and it contains all of the essential amino acids.
Additionally, it is low in carbohydrates, fat, and calories.
Vitamins And Minerals
- Iron: 6.3 milligrams
- Vitamin C: 78 milligrams
- Vitamin A: 3000 IU
Iron is important for red blood cell production and growth and development. Low iron levels in the blood can lead to anemia.
Men need 8 grams of iron per day, and women need 18 grams of iron per day. Pregnant women need even more, at 27 grams per day.
A study was completed on women who were pregnant and were either given a placebo or 6 grams of chlorella from the 12th-18th week of gestation and continued through delivery. At the end of the study, researchers concluded that chlorella could possibly be effective at reducing rates of pregnancy-induced anemia.
Also, just under 4 grams of chlorella provides almost all the iron that an adult male would need in one day.
Did you know chlorella has more vitamin C per serving than grapefruit? The amount of vitamin C in chlorella is comparable to 1 medium orange, at about 70 grams.
Lastly, vitamin A is important for cell growth and vision. Chlorella provides 60% of the daily value of vitamin A.
Chlorella is also high in vitamin K and B vitamins. It contains chlorophyll, too, which gives the algae its notable green color.
Different Versions Of Chlorella
There are many different strains of chlorella, the two most popular and most well-studied are Chlorella vulgaris and Chlorella pyrenoidosa.
Humans are not able to effectively digest the cellulose in the cell wall of chlorella, so it is often broken down in processing. Consumers may often see the term “cracked wall chlorella” on their nutrition supplements.
Cellulose is present in all plant foods and it is a type of insoluble fiber, meaning that it does not dissolve in water. While it is safe, having cellulose or any insoluble fiber in very high doses can cause gastrointestinal (GI) symptoms like gas and bloating.
Choosing a brand with cracked wall chlorella is going to be the best option to obtain the benefits and help reduce GI symptoms.
Is Chlorella Safe?
Chlorella appears safe for most people. Some side effects may be gastrointestinal issues like nausea, diarrhea, green-colored stools, and stomach cramps.
Can Everyone Take Chlorella?
Even though chlorella is a natural, nutritional supplement, that does not mean that it’s safe for everyone.
Chlorella appears to make the skin more sensitive to the sun causing an increased risk of sunburn. If on any topical or pharmaceutical medications that make your skin sensitive, it may be advised to avoid chlorella.
Since chlorella contains vitamin K, those on blood thinner medications should also consider avoiding chlorella and/or speaking to your healthcare provider before starting it.
Consumers may wonder if chlorella has iodine, and it can, so those who have to avoid iodine with certain autoimmune conditions like hyperthyroidism may also need to avoid chlorella.
There is also a risk of an allergic reaction if you already have an allergy to something like seaweed, fish, or shellfish, and should be avoided due to the risk of anaphylaxis in those with these types of allergies.
If pregnant or breastfeeding, speak with your doctor before adding something like chlorella or other nutrition supplements to your diet.
Just because something is “natural,” it may not be safe for those who are pregnant for both mom and baby.
How To Take Chlorella?
The best way to take chlorella is through supplementation. It is available in powder form and tablet form.
In powder form, it can be mixed with plain ice water, coconut water, or juice. It is said to have more of an earthy taste, so even mixing it with your morning smoothie could be a way to take chlorella in powder form.
Chlorella tablets can be taken in the morning, afternoon, or night. Oftentimes, more than one tablet will be needed to meet the suggested dose of chlorella, even up to 10 or more tablets per day. This is something to keep in mind when shopping for a chlorella supplement.
What Is The Dosage Of Chlorella?
The suggested dose based on research is anywhere between 3 to 10 grams per day.
There is no optimal dose established and more research is needed for dosing along with how long the supplement can be taken.
10% OFF with code:
BEST10
Green Powders And Chlorella
Another way to take chlorella that was not mentioned above is in greens powders.
Chlorella is often found in green blends of green powders along with other green vegetables or algae like kale powder, broccoli powder, or spirulina powder.
There are some benefits of taking chlorella in green powders as opposed to its own supplement.
First, green powders contain more than just greens. Consumers are able to get vitamins, minerals, and greens in just one supplement.
They often contain other ingredients too like adaptogens which have been researched quite extensively to help modulate the stress response and may also improve sleep.
Green powders can also contain digestive enzymes, probiotics, prebiotics, and other ingredients to help support a healthy immune system.
With both green powders and chlorella, it’s important to purchase from a trusted provider or business.
Since nutritional supplements are not regulated by the Food And Drug Administration (FDA), reputable companies will have their products third-party tested to ensure there are no contaminants, like heavy metals, bacteria, or banned substances.
Some logos to look out for are “USP” and “NSF” printed somewhere on the packaging.
Another thing to look out for in green powders are proprietary blends. Proprietary blends are something seen in powders in supplements in which all of its ingredients are lumped into a “blend” and consumers are not able to tell at all how much of each ingredient is in their products.
10% OFF with code:
BEST10
For example, if chlorella was in a “green blend” that was a total of 4 grams, along with spirulina, and kale, consumers don’t know the distribution of each ingredient.
There could be 3 grams of kale powders and less than 1 gram of both spirulina and chlorella for all we know!
Supergreen Tonik contains chlorella in its greens powder. It contains 1000 milligrams in their greens blend, and they are fully transparent in letting consumers know how much of each ingredient is in each of their blends.
No hiding in proprietary blends here!
Final Thoughts
While much more research and studies on chlorella are still needed especially in human trials, the current research is exciting for the future.
It contains high amounts of vitamins and minerals in even a small serving size by weight and is suitable for vegans or vegetarians to add to their diet.
If you choose to take chlorella as tablets, powder or in green powders, talk to your doctor or dietitian before starting any new nutrition supplement in your regimen.
Nicole is a Registered Dietitian and Licensed Dietitian / Nutritionist. She completed her bachelors degree in Food and Nutrition with a concentration in Dietetics. She is passionate about taking evidence-based nutrition research and transforming it into an easy to read format for everybody to understand.
She has experience working in a variety of different settings such as acute care, long term care, school nutrition education and community nutrition. Nicole has spent most of her career working as a Clinical Dietitian in hospitals, providing nutrition education to those managing chronic diseases.