8 Spirulina Benefits For Women

spirulina benefits for women

Article at a glance:

  • Apart from its high protein content, spirulina is rich in vitamins, minerals, amino acids, and fatty acids, which may tremendously support women’s health.
  • Spirulina’s antioxidant and anti-inflammatory properties could boost your health regimen to lower the risks of diseases that are more likely to affect women and girls.
  • The health benefits of spirulina for women range from hair and skin health to cardiovascular health.


While diet and physical activity are the pillars of a healthy lifestyle, women can also greatly benefit from the nutritional support they can get from superfoods like spirulina. What does spirulina do for women? There’s plenty!

Keep reading to discover the awesome spirulina benefits for women and how to take advantage of them.


What Is Spirulina?


Spirulina is a staple name on almost every list of superfoods, and there’s a good reason for that.

It’s a blue-green algae that can grow in saltwater and freshwater bodies. However, in recent years, many spirulina products have come from spirulina biomasses cultivated in bodies of water that mimic the conditions of its natural habitat.

Blue-green microalgae are popular among health enthusiasts because they contain high amounts of chlorophyll. Apart from giving blue color, phycocyanin is also one of the potent antioxidant compounds in spirulina.

Its high protein content makes spirulina stand out from many other superfoods. Analyses have shown that protein accounts for more than 60% of spirulina’s dry weight.

Spirulina is also filled with vital nutrients, including vitamins, minerals, fatty acids, amino acids, carotenoids (like beta-carotene), and polysaccharides.

Together, these bioactive components make spirulina a fantastic dietary supplement for its promising health benefits.


Potential Benefits of Spirulina for Women


Here’s a list of the top spirulina health benefits for women backed by science.


1. Nutritional Support for Anemia


You may have already heard that women are more at risk of iron deficiency and iron deficiency anemia at several stages of their lives. That’s because of two main reasons: menstruation and pregnancy.

Menstruation, especially heavy periods, can cause blood loss. During pregnancy, the body produces a higher blood volume, so the amount of iron needed also increases.

One recent study reported that 40% of women and girls between ages 12 and 21 are likely to be affected by iron deficiency, while 6% are at a higher risk of iron deficiency anemia. It also added that iron deficiency affected over a quarter of the premenarchal participants.

Iron is a vital nutrient for women and girls, as it is essential in red blood cell production. Along with a healthy diet, you could also benefit from dietary supplements that are good sources of iron. Yes, spirulina can be one of those supplements.

Data from the U.S. Department of Agriculture indicates that a tablespoon or 7 g of spirulina can contain 2 mg of iron. Although the amount of iron in spirulina tablets or spirulina powder may vary, there is evidence that the mere consumption of spirulina may improve iron levels.

A 2023 randomized controlled trial found that taking 1 g of spirulina daily for 8 weeks significantly increased blood iron levels.

One study suggests that spirulina supplementation may also help older women fight anemia. Participants who took spirulina supplements had increased hemoglobin in their red blood cells. Female volunteers also benefited “more rapidly” from spirulina.

Maintaining a balanced diet is irreplaceable. However, there’s evidence that reducing the risks of iron deficiency and anemia may be one of the promising spirulina benefits for women’s health.


2. Hormonal Balance


Hormones affect just about every bodily function. Women have more to benefit from balanced hormones because, for one, they have menstrual cycles. However, many things can affect the body’s ability to regulate hormones, ranging from diet to oxidative stress.

Can spirulina balance hormones?

Although more research is needed, preliminary evidence suggests spirulina may support hormone balance.

Most of the touted spirulina health benefits for women, specifically in balancing hormones, are attributed to its antioxidant and anti-inflammatory effects.

Spirulina is rich in phycocyanin, a blue pigment also a powerful antioxidant. This makes this superfood a desirable addition to your diet to improve your defenses against oxidative stress.

The antioxidant effect of spirulina also provides great support for liver health, which can improve hormone balance.

Symptoms of premenstrual syndrome (PMS) may also be due to hormonal fluctuations. The good news is spirulina is rich in gamma-linolenic acid. It’s a type of omega-6 fatty acid that can reduce PMS symptoms.


3. Healthy Pregnancy


Can spirulina balance hormones?


Pregnancy is one of the most delicate stages of a woman’s life. Unsurprisingly, expecting moms must be mindful of their diets to ensure they are getting enough essential nutrients for you and your baby.

The amount of iron your body needs spikes during pregnancy, so taking iron supplements is common among pregnant women. However, some studies suggest that spirulina can also be extremely helpful.

One study showed that pregnant women who took 300 mg of spirulina daily had better hemoglobin concentrations than participants who took iron supplements.

Thanks to the blue-green algae’s rich nutritional profile, spirulina’s benefits for pregnant women don’t end there. For one, the high amount of spirulina protein can also benefit pregnant women to help with fetus growth and placenta formation.

Spirulina is also a good source of beta-carotene, vitamin B12, folic acid, essential fatty acids, and polysaccharides that provide neuroprotection for pregnant moms and their babies.


4. Hair and Skin Health


You’d be surprised that the spirulina benefits for women extend to your beauty regimen. Preliminary studies suggest this wonder microalgae superfood may have tremendous effects on your hair and skin.

Various research found spirulina could be a powerful ingredient with anti-aging effects. The blue-green algae exhibited moisturizing properties, as well as enhancing the skin barrier and controlling excess oil.

Many spirulina benefits for women can be attributed to its rich phycocyanin and chlorophyll content. These pigments contribute to the microalgae’s antioxidant effects, which could also benefit the skin.

The antioxidant characteristics of spirulina may also help fight hyperpigmentation and provide skin-brightening effects.

Due to its antioxidant properties once more, spirulina has demonstrated its ability to help eliminate dandruff. The natural components in spirulina, such as its proteins and polysaccharides, may help control excess oil in the scalp.

Does spirulina help with female hair loss?

Yes! You can add spirulina to one of the natural ways to deal with hair loss.

Although research is still limited, preliminary evidence suggests that the topical use of spirulina may promote hair growth. You may experience spirulina powder, which benefits women, particularly those with hair loss, by adding it to your favorite shampoo or conditioner.

Such findings were backed by a 2024 research, which reported that the rich protein content of spirulina platensis makes it a fantastic ingredient in hair products.

Spirulina is also rich in amino acids that may provide wonderful benefits to achieve stronger, smoother, and frizz-free locks.


5. Weight Management


Many factors can affect your weight, not just your diet, especially for women. Hormonal imbalance can also impact your weight loss goals. Thankfully, spirulina can be a remarkable addition to your routine to help you reach your goals.

Studies after studies have reported various ways spirulina may be extremely helpful in managing your weight.

There’s evidence that spirulina supplementation may promote fecal excretion of cholesterol and bile, improve satiety and insulin sensitivity, lower blood sugar, and prevent hepatic fat accumulation.

Spirulina’s fatty acids, specifically gamma-linolenic acid, may also help reduce the accumulation of cholesterol.

Several clinical trials also suggest that fighting obesity may be one of the benefits of spirulina tablets for women. Following spirulina supplementation, these studies reported significantly reduced body weight, body fat percentage, and waist circumference.


6. Energy Boost


Spirulina for Energy Boost


You may have seen spirulina as one of the ingredients in energy bars you find in health food stores, and there’s a good reason for that.

Spirulina contains polysaccharides and essential fatty acids that help increase energy levels. It also helps increase lactobacilli in the intestines. These healthy bacteria don’t just help with digestion and gut health. They also promote vitamin B6 production, stimulating energy release.


7. Heart Health


We can’t talk about the spirulina capsule benefits for women without talking about its tremendous effects on your cardiovascular health. That’s because of several risk factors of coronary heart disease that affect women differently, such as:

  • Hormone changes
  • Differences in heart structure and size between women and men
  • Anemia
  • Early menopause
  • Endometriosis
  • History of pregnancy complications

Can spirulina support women’s heart health?

Spirulina’s positive effects on cardiovascular parameters are well-documented in multiple clinical studies, explaining how the blue green algae may lower the risks of heart disease.

Consumption of salad dressing with 2 g of spirulina powder daily for 8 weeks significantly improved hypertensive participants’ systolic and diastolic blood pressure.

Another trial administered spirulina maxima capsules — 2 g per day for three months — also led to similar results. Spirulina’s high protein content and gamma-linolenic acid, beta-carotene, iron, and phycocyanin may explain its hypotensive benefits.


8. Boost Immune System


Women may experience more changes in their immune systems due to menstruation and pregnancy. So, it helps to supplement your health regimen with supplements that boost your immune functions. You can count on spirulina’s diverse nutritional profile to do the job!

The incredible effects of spirulina on the immune system have been demonstrated in clinical trials and test tube studies.

An earlier study found that dietary consumption of spirulina platensis helped increase the immunoglobulin-A (IgA) antibody levels in human saliva. Another study reported that spirulina supplementation led to improved production of white blood cells and red blood cells.


How to Use Spirulina


Take Advantage of the Powerful Spirulina Benefits for Women


Here’s another good news for you. You can easily reap the health benefits of spirulina because it’s widely available as a dietary supplement.

One of the common concerns about consuming spirulina is its taste and smell. High-quality spirulina supplements usually don’t have a foul odor, but some users report that they smell and taste like seaweed.

Don’t let it stop you from enjoying the benefits of spirulina! The easiest way to include this superfood in your diet is to take spirulina tablets.

You can also buy spirulina in powder form, which you can add to your water, juices, smoothies, and salad dressings.

If you have a sensitive sense of smell, starting with blue spirulina is the best move! Because of its milder taste and smell, many use it as a natural and healthy food coloring in smoothie bowls and baked goods.

Rest assured, blue spirulina has plenty of benefits for women. It’s filled with phycocyanin and other nutrients in conventional (green) spirulina supplements.


Frequently Asked Questions


How Much Spirulina Should a Woman Take Daily?


Most spirulina supplements have a recommended daily serving amount, which usually ranges between 1 and 5 g. However, studies have administered higher daily doses of up to 10 g for 6 months and 19 g for 2 months without major adverse effects.

Don’t forget to consult your healthcare provider before adding spirulina to your diet, especially if you’re pregnant or have existing medical conditions that require maintenance medications.


What Are the Side Effects of Spirulina for Women?


The U.S. Food and Drug Administration categorized spirulina as Generally Recognized as Safe (GRAS) for human consumption. That said, many first-time users have reported experiencing minor side effects during the first days or weeks of taking spirulina supplements.

Common side effects include upset stomach, nausea, diarrhea, and headache. In some trials where breastfeeding moms were administered with spirulina, breastmilk discoloration was observed.

Keep in mind that these side effects, except for breastmilk discoloration, may also be experienced by men.

To minimize the side effects, you can start by taking smaller doses of spirulina supplements until your body gets used to them. Also, ensure that you only purchase spirulina products from reputable brands that follow high manufacturing standards to avoid contamination.


Take Advantage of the Powerful Spirulina Benefits for Women


Women’s health has specific needs that, when not met, could increase the risk of developing health conditions at any age. So it’s not too late to start a healthier lifestyle!

Maintaining an active lifestyle and balanced diet is essential to support women’s overall health.

That said, you can further boost your healthy lifestyle by incorporating safe and natural supplements — like spirulina — that are rich in nutrients that could be easily missed from your regular diet.

Don’t miss out on the long list of promising health benefits from spirulina!




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John Riedl

Simply put that’s why I’ve gone down the health journey of research and creating health brands.

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