When To Take Spirulina?

What Is Spirulina And What Are Some Health Benefits?

Spirulina is a blue-green algae that has been around for centuries but more recently researched in scientific literature.

It is thought to have been used by the Aztecs to treat medical conditions and provide an endurance boost for those that needed to send messages throughout the kingdom.

Now, it is considered a superfood for its impressive nutrition profile and proposed health benefits, containing 4 grams of protein per one tablespoon serving along with some vitamins and minerals. It is also a vegan and vegetarian source of protein.

Spirulina has been most widely studied for its antioxidant and anti-inflammatory benefits. Research shows that it may improve inflammatory markers like interleukin 6, often elevated in chronic inflammation.

Additionally, it may help improve the blood lipid profile and cholesterol levels and improve seasonal allergy symptoms.

It has also been studied for its anti-cancer properties, due to a powerful substance found in spirulina called phycocyanin. More research is needed to prove these benefits, but the preliminary research is exciting.

Is there an optimal time of day to take spirulina to provide these health benefits?

When To Take Spirulina

Currently, the research does not state there is an absolute best time to take spirulina. It really can be taken at any time of day.

Truly the best time to take spirulina is one that is easily incorporated into your daily routine and one that you can remember to do daily.

Can You Take Spirulina In The Morning?

Yes, you can take spirulina in the morning!

In fact, some people might find more success in taking it in the morning at the same time every day, whether that is taking tablets in the morning with breakfast or blending spirulina into your on-the-go smoothie to take on the way to work.

Since spirulina in powder form is best incorporated with breakfast items like smoothies, yogurts, or juice, it might be a good time to take spirulina in the morning as a part of your daily routine.

Can You Take Spirulina At Night?

Yes, again, spirulina can also be taken at night!

Since it is not a stimulant or contains no natural caffeine, it will likely not keep you up at night.

One study suggests that taking spirulina twice a day, likely once in the morning and once at night, can affect BMI, weight appetite, and cholesterol levels.

Researchers found that 500mg of spirulina tablets, twice daily or a total of 1 gram per day, showed a significant decrease in total cholesterol, BMI, and in appetite compared to placebo.

So, some evidence could suggest that splitting the dose could have positive effects. 

What Is The Recommended Dosage Of Spirulina?

Research suggests that anywhere from 1-8 grams a day is safe and tolerable for the general population and that health benefits were seen all throughout this range.

To put that in perspective, one tablespoon of spirulina weighs about 7 grams and one teaspoon weighs about 2.5 grams.

Starting with a lower dose, around 1-3 grams, could be a good place to start, and remember not to take more than what is suggested on the bottle.

More long-term studies are needed for spirulina, and more research is needed on doses higher than 8 grams per day.

How Can You Incorporate Spirulina Into Your Diet?

Spirulina is often sold in tablet or powder forms. Choosing a powder or tablet from a company that third-party tests their products is a smart, safe way to consume not just spirulina but all nutrition supplements.

Spirulina can also be seen as an ingredient in green powders.

Green powders can be a good way to include spirulina in your diet as they also contain other green vegetables or fruits, along with vitamins and minerals. They often contain adaptogens like ashwagandha, digestive enzymes, prebiotics, and probiotics.

Green powders can be a supplement to a healthy diet and are not meant to replace a healthy diet with fruits and vegetables. Some benefits of green powders could include improvement in energy levels, a healthier immune system, and reduced inflammation.

Supergreen Tonik is a greens powder with 2000mg, or 2 grams of spirulina, right within the researched dosages. 

It can be taken in both the morning or the night, mixed just with ice water, or in smoothies, yogurt, or even salad dressings!

Final Thoughts

The current research on spirulina as a functional food and nutrition supplement is exciting, though more studies are needed to prove the benefits in the short and long term.

There also needs to be more research on an optimal dose and time to take spirulina for health benefits, but right now, it appears that taking it morning, noon, or night can all be effective.

Always talk with your doctor or dietitian before starting any nutrition supplements like spirulina or green powders. Spirulina may negatively impact some medical conditions, or interact with prescribed medications, making them work differently than they should.

Nicole Minnelli, BSc, RDN

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.