Nutrient-rich chlorella algae supports good health through multiple bio-activities.
Chlorella is an edible, nutrient-rich algae used in greens supplements. It may confer multiple health benefits due to its:
- Antioxidant activity. Chlorella contains multiple antioxidants and nutrients that improve the body’s antioxidant system.
- Immune system support. Chlorella has been shown to boost the immune system.
- Improvement of blood lipids. Chlorella helps regulate cholesterol and other blood fats.
- Supply of nutrients. Chlorella is a rich source of protein, vitamins, minerals, and other nutrients.
Overview
Chlorella is a type of edible green algae – a single-celled, photosynthetic microorganism. Chlorella is known for a rich nutritional profile that includes essential fatty acids, vitamins (particularly vitamin B12, and folate), minerals such as iron and magnesium, fiber, carotenoids such as lutein, and chlorophyll. Moreover, chlorella is a good source of complete protein (~60% of total content), meaning that it contains all nine essential amino acids.
Given chlorella’s ability to quickly multiply, scientists in the 1940s proposed that it could be used as a cheap, high-quality food source to help with world hunger. However, they later discovered that chlorella requires very specific conditions to grow efficiently and cannot be digested in its natural form due to a tough cell wall.
Despite these findings, chlorella recently regained popularity as a “superfood”, and is frequently included as an ingredient in greens supplements. Some of the proposed health benefits of chlorella include better digestion, immune system function, metabolism, weight loss, and improvement of overall health and wellness.
How Chlorella Might Improve Your Health
It’s difficult to pinpoint exactly how chlorella exerts its beneficial effects because of how many different nutrients and bio-active compounds it contains. However, researchers have proposed several mechanisms:
Antioxidant support
Many of the nutrients and bio-active compounds in chlorella – including vitamins, minerals, phenols, and chlorophylls – either act as antioxidants themselves or enhance the body’s inherent antioxidant defense system. Increased antioxidant capacity helps offset the excess generation of reactive oxygen species (ROS), which has been implicated in a wide range of health concerns including diabetes, neurodegenerative disorders, and even the process of aging itself.
Boosting immunity
Chlorella may also reduce inflammation and enhance the body’s immune response. For example, it has been demonstrated to boost levels of immunoglobulin A, an antibody critical to immune function, and enhance the body’s production of the INF-γ, IL-12, and IL-1β cytokines – protein molecules that stimulate the immune system.1 2
Enhancing lipid metabolism
Chlorella has been demonstrated to enhance several blood lipid risk factors, such as elevated cholesterol. Although it’s not entirely clear how it achieves this, one hypothesis is that carotenoids and other compounds on chlorella inhibit the absorption of fats.
Chlorella Uses & Benefits
Chlorella is a popular greens supplement reputed to support overall health and prevent illness. Among its many benefits, chlorella is claimed to help digestion, immune function, weight loss, fatigue, cardiovascular health, and detoxification. Although more research is needed, there is some scientific evidence that chlorella’s biological activities might add up to these and other benefits.
Chlorella is also rich in lutein, a carotenoid compound that has been demonstrated to support eye health and improve visual function in patients with macular degeneration.3
Research
Animal Research
Animal studies of chlorella supplementation have reported a number of beneficial findings:
- Reduced blood glucose levels in diabetic rats5
- Reduced cholesterol and total blood lipid levels in rabbits fed a high-cholesterol diet6 7
Human Research
Clinical trials of chlorella highlight a number of beneficial properties, such as enhancement of immunity, reduction of high blood pressure, and antioxidant activity.
Chlorella (6 g) may boost the immune system
This randomized, crossover trial examined the effects of chlorella on immune function. Fifteen men were given 30 placebo or 30 chlorella tablets (6 g total) daily for 4 weeks, with a 12-week washout period between the two treatments, and had their saliva examined. Chlorella supplementation resulted in a significant elevation of immunoglobulin A (SIgA), an antibody used as a common marker of immune function.
- The researchers concluded that “4-week ingestion of a chlorella-derived multicomponent supplement increases salivary SIgA secretion and possibly improves mucosal immune function in humans“8
Chlorella appears to reduce elevated blood pressure
In this randomized study, researchers tested the effects of chlorella on high blood pressure (hypertension). Eighty adults with elevated blood pressure were given placebo or chlorella daily for 12 weeks. Systolic blood pressure was reduced significantly in people given chlorella, while diastolic blood pressure had the tendency to be lower.
- The researchers concluded that “GABA-rich Chlorella significantly decreased high-normal blood pressure and borderline hypertension, and is a beneficial dietary supplement for prevention of the development of hypertension“9
Chlorella (6.3 g) appears to boost the body’s antioxidant defenses
This randomized, double-blind trial investigated the antioxidant potential of chlorella. Fifty-two smokers (aged 20-65) took placebo or chlorella (6.3 g) daily for 6 weeks and had their blood examined. Chlorella supplementation increased the levels of two antioxidant nutrients: vitamin C levels by 44% and alpha-tocopherol (a form of vitamin E) by 15.6%. Chlorella also boosted the activity of the antioxidant enzymes erythrocyte catalase and superoxide dismutase.
- The researchers concluded that “our results are supportive of an antioxidant role for Chlorella and indicate that Chlorella is an important whole-food supplement that should be included as a key component of a healthy diet“10
Chlorella (5 g) may improve blood lipid profile
In this double-blind, randomized study, 63 people were given placebo or chlorella (5 g) daily for 4 weeks to test its effects on blood lipids. Chlorella supplementation improved lipid levels as shown by a reduction in total cholesterol, triglycerides, very low-density lipoprotein cholesterol, and other fats and proteins involved in fat metabolism.
- The researchers concluded that “Daily consumption of Chlorella supplements provided the potential of health benefits reducing serum lipid risk factors, mainly triglycerides and total cholesterol, in mildly hypercholesterolemic subjects“11
Chlorella Dosage
- Most successful clinical trials use a 6 g dose of chlorella
- Single-ingredient chlorella supplements provide doses of 1 – 3 g daily
- Multi-ingredient green food products contain lower doses (~400 mg)
- General chlorella dosage is 2 – 6 grams
Supplements in Review Says
- Chlorella 3 – 6 g daily in powder or pill form.
Supplementing with chlorella is an effective way to support your health. Chlorella is full of nutrients and unique compounds that may benefit our bodies, such as carotenoids. Furthermore, the benefits of chlorella are supported by a growing number of clinical studies.
Chlorella can be taken as a capsule, tablet, or powder. Six grams seems to be enough to reap all the benefits of chlorella, but as always it’s best to start out with a lower dose (3 g) and assess the effects.
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