Can a blue-green algae support your health? This week’s Nutrition News looks at a number of recently published nutrition articles that shed light on the role nutrition plays in our health. Find out more here.
Health benefits of spirulina
Spirulina is a nutrient-dense blue-green algae from the genus Arthrospira, commonly cultivated in lakes and ponds. Historically, it has been used by the Aztecs in Mexico and communities around Lake Chad in Africa for its health benefits. Today, spirulina is available as a food supplement in powder, capsule, tablet, and liquid forms, typically derived from Spirulina maxima, Spirulina platensis, or Aphanizomenon flos-aquae.
Spirulina is a rich source of protein, fatty acids, vitamins, and minerals. One tablespoon (seven grams) provides 20.3 calories, 4 grams of protein, and essential nutrients such as calcium, iron, magnesium, and potassium. Its high protein content makes it a valuable addition to vegan diets, although it lacks some essential amino acids.
Scientific studies, as reported in the article “What Is Spirulina Good For?” have investigated spirulina's potential health benefits, though more extensive research is necessary. Preliminary findings suggest it may help with anaemia, antioxidant capacity, and athletic performance. For instance, one gram of spirulina daily for eight weeks improved anaemia in ulcerative colitis patients. Spirulina has also been shown to enhance antioxidant levels and reduce inflammation in athletes.
Spirulina's potential benefits extend to liver health, metabolic syndrome, and possibly obesity, though the evidence is not yet conclusive. Additionally, its bioactive compounds might promote skin health by reducing inflammation and enhancing wound healing.
While generally safe, spirulina can cause side effects such as headaches, muscle pain, and allergic reactions in some individuals. People with conditions like phenylketonuria or maple syrup urine disease, and pregnant or breastfeeding women, should avoid it or discuss with their healthcare practitioner. It's essential to purchase spirulina from reputable sources to avoid contamination with heavy metals or toxins.
In summary, spirulina is versatile and nutrient-rich with potential health benefits. However, it's best used under the guidance of healthcare professionals and as part of a balanced diet and healthy lifestyle.
The vitamins for joint health
Maintaining healthy joints is crucial for mobility and comfort in daily life. If you're experiencing joint pain, managing it often involves regular doctor visits, engaging in various forms of exercise, and making thoughtful lifestyle and dietary changes.
Dr. Navya Mysore, a primary care physician and women's health expert, notes in the article “Best Vitamins and Supplements for Joint Health in 2024” that while supplements alone may not solve joint pain, they can be a helpful addition when reviewed with a healthcare provider.
Glucosamine is a natural component of cartilage, helping joints function smoothly. Often combined with chondroitin as a joint support, glucosamine is one of the most widely used supplements for joint health.
Omega-3 fatty acids may reduce inflammation and joint pain. It's often recommended to get Omega-3s from food sources, such as the Mediterranean diet.
Known for its anti-inflammatory properties, turmeric's active compound, curcumin, can help with pain relief. For better absorption, combine turmeric with black pepper. Turmeric supplements can interact with blood thinners and immunosuppressive drugs, so it's essential to discuss their use with a healthcare provider.
Vitamin D supports bone health and may help with inflammation. It also aids in cognitive function, immune support, and mood regulation.
Vitamin E is an antioxidant that may support cartilage growth. It also promotes good brain and eye health. However, it can interact with blood thinners, increasing the risk of bleeding.
Collagen, a protein that supports skin and joint health, decreases with age. Though research on its effectiveness for joint health is limited, it may be beneficial when combined with low-impact exercises like swimming.
When choosing a joint supplement, consider the cause of your joint pain and any existing medications. Consult your healthcare practitioner to ensure the supplement is safe and appropriate for your health needs. Also, check for potential allergens in the supplement.
Arthritis is a common cause of joint pain, characterised by inflammation and damage to joint tissues. Osteoarthritis, the most common type, causes pain in areas such as the hands, spine, hips, and knees.
Supplements should complement a balanced diet and be part of a broader approach to managing joint health.
Study suggests vitamin D could support weight management
In 2020, researchers reported in the article “Study Suggests Vitamin D Supps Could Help To Keep Body Fat at Bay” explored the impact of vitamin D supplementation on body fat percentage in male athletes. What began as an interesting study took a unique turn due to the global events that year.
The study involved forty-two athletic college-aged males divided into two groups. One group received 25 μg of vitamin D3 daily, while the other received no supplementation. Both groups underwent blood tests and body composition monitoring.
However, the COVID-19 outbreak forced the athletes to halt their training for two months. The participants continued their vitamin D3 intake, allowing researchers to study the effects of vitamin D supplementation on body composition during periods of inactivity.
Three months after the initial tests, the athletes were retested. The supplementing group had higher vitamin D levels in their blood compared to the non-supplementing group. Notably, the non-supplement group experienced an average increase in body fat of 1.9%, while the supplementing group saw only a marginal increase of 0.2%.
This significant difference led researchers to conclude that "vitamin D supplementation may play a role in maintaining athletes' body fat percentage under circumstances where sports activity has decreased." Although the study had a small sample size, further research supports these findings.
This research adds to growing evidence suggesting a direct link between optimal vitamin D levels and positive weight management, health, and performance outcomes. It underscores the importance of maintaining adequate vitamin D levels through sunlight exposure, foods like oily fish and eggs, or supplementation.
The study highlights the importance of sustaining health-promoting habits, especially when physical activity is limited due to circumstances like injury or time constraints. It serves as a reminder that even during breaks from training, adherence to positive habits, such as vitamin D supplementation, is crucial for maintaining overall health and body composition.
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Alison is the Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.