Spirulina
Overview
Spirulina is a microalgae providing protein, antioxidants, and phycocyanin, but contains pseudovitamin B12 analogues that are inactive in humans. Spirulina has DIAAS 75-83, is methionine and lysine-limited, and contains some bioactive peptides. By contrast, spirulina is dominated by pseudovitamin B12 analogues, which are inactive in humans and therefore unsuitable as a primary B12 source. Nonetheless, both algae provide antioxidant and amino acid support.
Food Context
Synergies
- Pair with grains/legumes for amino acid balance
Preparation
- Not suitable as primary B12 source (contains inactive analogues)
- Provides other beneficial compounds
- Available as powder, tablets, or capsules
Essential Amino Acid Profile
Spirulina contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 26 kcal | — |
| Protein | 5.9 g | — |
| Total fat | 0.4 g | — |
| Saturated fat | 0.1 g | — |
| Carbohydrates | 2.4 g | — |
| Fibre | 0.4 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 2.8 mg | 15.5% |
| Zinc | 0.2 mg | 1.8% |
| Magnesium | 19 mg | 4.5% |
| Selenium | 0.7 µg | 1.3% |
| Calcium | 12 mg | 1.2% |
| Potassium | 127 mg | 3.7% |
| Choline | 6.5 mg | 1.2% |
| Folate | 9 µg | 2.3% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0 mg | 2% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 465 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Spirulina: DIAAS 75-83, Methionine, lysine - Contains some bioactive peptides
- Chlorella contains bioavailable, true vitamin B12 (cobalamin), confirmed in animal feeding trials, and may help close vegan nutrient gaps. By contrast, spirulina is dominated by pseudovitamin B12 analogues, which are inactive in humans and therefore unsuitable as a primary B12 source Watanabe et al. 2002. Nonetheless, both algae provide antioxidant and amino acid support