Latest news with #spirulina
The Sun
31-07-2025
- Health
- The Sun
The 14p supplement that can ‘treat silent killer condition' that triggers heart attack and stroke
A SUPPLEMENT derived from freshwater can reduce the risk of a 'silent killer' condition, say scientists. Left untreated, the condition can increase the risk of heart attack and stroke. 1 Edible algae, including spirulina, is recognised for its high nutritional value - high in protein, B vitamins, iron, and antioxidants like phycocyanin. In a recent study published in the Journal of Human Nutrition and Dietetics, researchers investigated its effects on blood pressure (BP). They looked at existing studies on the effects of microalgae (for example spirulina and chlorella) on BP, as well as macroalgae (for example seaweeds such as wakame or kombu). Most studies used edible algae as supplements, while others provided algae as tablets, pills, drinks, or powder. Daily algae intake ranged between 0.001 g and 8 g per day. Of the 19 studies they looked at, 19 reported reductions in systolic blood pressure (SBP - the pressure in your arteries when your heart muscle contracts and pumps blood out to your body) and diastolic blood pressure (DBP - the bottom number in a blood pressure reading, representing the pressure in your arteries when your heart is resting between beats). Microalgae was found to drive the most benefits, while macroalgae showed no significant effects. Whole algae reduced SBP (–3.96 mmHg) and DBP (–2.82 mmHg) significantly, whereas extracts/bioactive compounds did not. Spirulina was the most effective microalgae, reducing SBP by –5.28 mmHg and DBP by –3.56 mmHg. Chlorella showed nonsignificant trends, and studies with algae dosage of more than 3g a day had a significant reduction in DBP (–3.05 mmHg) and SBP (–3.71 mmHg). What is high blood pressure and what is a normal reading? The authors cautioned excessive seaweed consumption, more than 5g a day, could pose heavy metal or iodine risks, so microalgae, such as spirulina are safer. Overall, their results underscore the potential of whole edible microalgae as a natural, sustainable approach for BP management, complementary to existing pharmacological treatments. Spirulina is commonly available in powder and tablet and capsule forms. One example is Cytoplan Organic Spirulina, which offers 120 capsules for £16.80 - making it 14p a capsule. High blood pressure damages blood vessels, making them stiff or narrow, which can lead to blockages or ruptures that cause heart attacks and strokes. The condition is often called the "silent killer" because it has no noticeable symptoms, meaning many people don't realise they have it until serious complications arise. diet, lack of exercise, and stress. Find out other ways to lower blood pressure below... How to lower blood pressure Persistent high blood pressure (hypertension) puts extra strain on your blood vessels, heart and other organs and it can raise your risk of serious conditions like heart disease, heart attacks and stroke. Here's how to reduce it. Reduce salt Adults are recommended to limit their salt to 6g per day (around one level teaspoon) to avoid health consequences including high blood pressure. The top tip is to swap out table salt, according to the Salt Substitute and Stroke Study, replacing it with a reduced sodium and added potassium alternative. Cut down on alcohol Excessive boozing can narrow the blood vessels, which raises the risk of hypertension. Official drinking guidelines advise that people should not regularly drink more than 14 units a week to keep health risks from alcohol low. Get moving Exercise is good for the heart and the blood vessels. Although the guidelines recommend 150 minutes of activity per week, if you're currently very inactive, just a walk to the shop every day is better than nothing, and you can work up from there. Studies suggest that isometric exercises - when you hold the body in one position without moving, such as a wall squat or plank - are best for lowering blood pressure. Stop smoking Smoking cigarettes is a killer. It makes the arteries sticky and narrow, which can cause blockages. While smoking is not a direct cause of high blood pressure, it can cause an instant rise to pressure, heart rate and reduce the amount of oxygen that gets to the body's cells. Skip coffee Sadly, caffeine can cause a short, but dramatic increase in your blood pressure - even if you don't have high blood pressure. Therefore cutting back on coffee is recommended as a lifestyle tip for those with hypertension. Lose weight The above tips can help you to lose weight, which is beneficial because being overweight in itself is a risk factor for hypertension. Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. The only way of knowing whether you have high blood pressure is to have a blood pressure test. All adults over 40 years old are advised to have their blood pressure checked at least every five years.
Telegraph
16-05-2025
- Health
- Telegraph
Pret's new iced latte is spiked with spirulina – but it's definitely not a health drink
There is a new, vibrant, blue-green algae in town and it has found a way into your morning coffee. Spirulina is an increasingly popular health booster, usually sold as a bright blue powder famed for its high mineral and protein content but it is now on the coffee menu at Pret. I tried the chain's spirulina macaron iced latte to find out if it was worth swapping my regular Americano for this algae-laced alternative. I was met with a combination of ingredients that creates a sickly-sweet caffeine hit, void of any of the usually earthy-tasting spirulina I've had before in smoothies or yogurt bowls. Then there's the fact that the bright blue syrup poured into the bottom of the drink makes the drink look like a science experiment gone wrong (and the coffee turns a swampy green colour if you don't drink it quickly enough). 'We often see spirulina as a health supplement,' says Aisling Pigott, a registered dietitian and spokesperson for the British Dietetic Association. It's an algae (technically a cyanobacterium) that grows in fresh and saltwater and has been used as a food source for a long time. But Pret's drink – which also packs in 19.4g of sugar per cup (around five teaspoons, which is more than is found in a can of Pepsi, Fanta or San Pellegrino Limonata) – is 'definitely not a health drink', she notes. Nor did it taste like one. Yet the powder on its own, although not well studied or as highly consumed, is reported to have numerous health benefits. Should we be all sprinkling it into our morning coffees (and swerving the extra teaspoons of sugar)? What are the health benefits of spirulina? 1. It's full of nourishing nutrients 'Spirulina is pretty highly concentrated in some vitamins and minerals,' says Rob Hobson, a nutritionist and author of Unprocess Your Life. A 15g (two tablespoon) serving of a typical spirulina supplement contains the entire recommended dietary allowances (RDA) for vitamin B1 (which keeps the nervous system healthy) and vitamin B2 (which keeps the skin and eyes working properly), Pigott says. 'It also contains a decent amount of magnesium and calcium,' she notes. It is also very high in plant-based protein, offering 10g per 15g serving – more protein per gram than meat, eggs or nuts – and is full of vitamin A, which supports a healthy immune system. The blue powder also offers around a third of the iron we need in a day but it's worth remembering that our bodies struggle to absorb iron from plant-based sources like vegetables, wholegrains and algae (known as non-heme iron), while iron from animal sources like meat and fish (heme iron) is more readily absorbed, Hobson says. This means that people following a plant-based diets tend to be advised to consume more iron-rich foods to counteract this effect. 2. It packs a powerful punch of antioxidants 'It is rich in antioxidants, especially phycocyanin, which gives it that vibrant blue-green colour and has anti-inflammatory properties,' Hobson explains. Antioxidants help to counteract the damage of unstable molecules in the body called free radicals, which damage cells and DNA. Phycocyanin, in particular, has been shown to scavenge free radicals, which means it may help protect against inflammation. However, our bodies create some antioxidants themselves and a healthy, balanced diet with plenty of fruit and vegetables will also provide a steady supply of antioxidants – without needing to take any supplements. 3. May help reduce blood pressure and cholesterol 'Small clinical trials suggest spirulina may help reduce blood pressure and 'bad' LDL cholesterol, and even improve markers of blood sugar control,' Hobson notes. But the doses used to achieve these effects tend to be higher than what people typically take in supplement form, he notes. Also, the evidence suggesting that spirulina can improve blood pressure readings is of poor quality compared to the strong evidence showing that eating a healthy, balanced diet will benefit our blood pressure and therefore heart health, Pigott adds. 4. Reduces hay fever symptoms There's some evidence that spirulina might ease hay fever due to its anti-inflammatory effects on the nasal passages, Hobson explains. One paper found that spirulina reduced nasal discharge, congestion, sneezing and itching caused by hay fever. However, for this effect and the other health benefits of spirulina, more large-scale human studies are needed to prove that spirulina is causing these improvements, he notes. 'We're far from the stage of saying spirulina is a cure-all,' Hobson says. 'I would think of it as a functional food that might support health as part of a broader diet, rather than something that replaces good nutrition basics.' Are there any health risks? 'Spirulina is generally safe when sourced from reputable producers, but it's crucial to buy a clean, tested product,' Hobson says. Spirulina grown in uncontrolled environments can be contaminated with heavy metals or harmful bacteria, he explains. Additionally, people with phenylketonuria (PKU), a rare genetic condition present from birth which means the body can't break down an amino acid called phenylalanine (which is found in spirulina) should avoid the supplement, he adds. How to incorporate spirulina into your diet Spirulina powder is the most common form of the supplement and easy to add to smoothies, juices or yoghurt bowls, Hobson says. 'But be warned, it has a very earthy, seaweedy flavour that can overpower a dish,' he notes. 'Best to pair it with strong-flavoured ingredients like citrus, ginger or berries to balance it out.' There's no hard rule on the best way to consume spirulina, but it's better to add to cold dishes because heat can degrade some of the nutrients, Hobson says. 'It makes a very attractive looking smoothie bowl you can top with brightly coloured berries and toasted coconut,' he suggests. It's also available in capsules or tablets if you're not a fan of the taste. Verdict: Is spirulina actually good for you? Setting aside Pret's spirulina iced latte, the algae is nutrient-rich and packed with antioxidants, vitamins and minerals, notes Hobson. 'But it's certainly not the magic bullet some marketing suggests,' he says. 'It's best viewed as a nutritional booster, so nice if you enjoy it, but definitely not something you need to add to your diet to stay healthy. 'I would think of it as a functional food that might support health as part of a broader diet, rather than something that replaces good nutrition basics.' FAQs How much should you have and how often? It depends on the product that you buy. Some manufacturers recommend 1 to 3g per day, while others suggest 15g. 'Around one teaspoon (about 3 to 5g) per day is common and considered safe,' Hobson says. 'You can take it daily, but more isn't always better so if you are going to take it stick with moderate, consistent use as part of a balanced diet.' Does spirulina cleanse the gut? Spirulina isn't a probiotic or fibre-rich food, so it doesn't directly feed gut bacteria the way something like inulin (found in fruit, vegetables and herbs) or fermented foods would, Hobson explains. But it may have an indirect effect on gut health. 'Animal studies and a few human trials suggest it might help reduce gut inflammation or support the intestinal barrier,' he notes. 'It's definitely not a gut-health hero like kefir or sauerkraut, but it could play a supportive role in an overall healthy, anti-inflammatory diet.' Does spirulina burn belly fat? 'There are a few small studies suggesting spirulina supplementation might help with modest weight loss or improvements in body composition, likely due to its effects on appetite or inflammation,' Hobson says. However, weight loss is complex and depends on many factors, such as diet and activity levels, so, on its own, spirulina is unlikely to have much of an impact on body weight, he says. 'Better focusing on the diet as a whole,' he says, 'and getting more active rather than sipping spirulina.'
