Two Superfoods Worth Understanding
The term “superfood” is overused to the point of meaninglessness. But spirulina and astaxanthin are two ingredients where the science genuinely supports the hype — and where understanding the quality differences between products can make a significant difference in what you’re actually getting.
Stephanie Kely, Sales and Marketing Director at Nutrex Hawaii, joined Nour Abochama to break down the science behind these two Hawaiian-grown microalgae and explain what consumers should know when choosing products.
Spirulina: The Blue-Green Algae Powerhouse
Spirulina (Arthrospira platensis) is a blue-green microalgae that has been consumed as food for centuries — the Aztecs harvested it from Lake Texcoco, and it’s been a dietary staple in parts of Africa for generations.
Nutritional Profile
Spirulina is one of the most nutrient-dense foods on the planet by weight:
- Protein: 60-70% protein by dry weight, with a complete amino acid profile
- B vitamins: Rich in B1, B2, B3, and B12 (though the B12 is in a form that may not be bioavailable)
- Iron: One tablespoon provides approximately 11% of the RDA
- Phycocyanin: The blue pigment unique to spirulina, with potent antioxidant and anti-inflammatory properties
- Gamma-linolenic acid (GLA): An omega-6 fatty acid with anti-inflammatory effects
- Beta-carotene: A precursor to vitamin A
What Clinical Research Shows
Antioxidant and anti-inflammatory effects: Phycocyanin, spirulina’s primary bioactive compound, is one of the most potent natural antioxidants known. Multiple studies show significant reductions in oxidative stress markers with spirulina supplementation.
Lipid profile: Several randomized controlled trials show that spirulina supplementation (1-8g/day) reduces total cholesterol, LDL cholesterol, and triglycerides while increasing HDL cholesterol.
Blood pressure: A 2016 study found that 4.5g of spirulina daily for 6 weeks significantly reduced blood pressure in hypertensive subjects.
Blood sugar: Multiple studies show improvements in fasting blood glucose and HbA1c in people with type 2 diabetes.
Allergic rhinitis: A 2008 randomized controlled trial found that spirulina significantly reduced symptoms of allergic rhinitis compared to placebo.
Athletic performance: Some evidence suggests spirulina may reduce exercise-induced oxidative damage and improve endurance performance.
Quality Matters: Hawaiian Spirulina vs. Others
Not all spirulina is equal. Nutrex Hawaii grows their spirulina in open-air ponds on the Kona coast of Hawaii, using 100% potable water and natural sunlight. This matters because:
- Contamination risk: Spirulina grown in polluted water can accumulate heavy metals and other contaminants. Hawaiian spirulina grown in clean, controlled conditions has a much lower contamination risk.
- Phycocyanin content: Spirulina grown in optimal conditions (clean water, abundant sunlight) produces higher concentrations of phycocyanin.
- Microcystin risk: Some blue-green algae produce microcystins (liver toxins). Spirulina itself doesn’t produce microcystins, but products contaminated with other algae species can. Third-party testing for microcystins is important.
Astaxanthin: The Most Powerful Antioxidant You’ve Never Heard Of
Astaxanthin is a carotenoid pigment — the compound responsible for the pink-red color of salmon, shrimp, and flamingos. It’s produced primarily by the microalgae Haematococcus pluvialis and is one of the most potent antioxidants known to science.
The Antioxidant Power of Astaxanthin
To put astaxanthin’s antioxidant power in context:
- 550x stronger than vitamin E in quenching singlet oxygen
- 6,000x stronger than vitamin C
- 800x stronger than CoQ10
- 75x stronger than alpha-lipoic acid
These comparisons are for specific antioxidant mechanisms — they don’t mean astaxanthin replaces these other nutrients. But they illustrate why astaxanthin has generated significant scientific interest.
What Clinical Research Shows
Skin health: Multiple randomized controlled trials show that astaxanthin supplementation (4-6mg/day for 8-12 weeks) significantly improves:
- Skin elasticity and moisture
- Reduction in wrinkles and age spots
- Protection against UV-induced skin damage
Eye health: Astaxanthin accumulates in the retina and has been shown to reduce eye fatigue, improve visual acuity, and may have protective effects against age-related macular degeneration.
Athletic performance and recovery: Studies show astaxanthin reduces exercise-induced oxidative damage, reduces muscle soreness, and may improve endurance performance.
Cardiovascular health: Evidence for improvements in lipid profiles, blood pressure, and markers of oxidative stress.
Brain health: Astaxanthin crosses the blood-brain barrier (unlike many antioxidants) and shows promise for cognitive protection and reducing brain fatigue.
Natural vs. Synthetic Astaxanthin
Most astaxanthin in fish feed is synthetic — produced from petrochemicals. Natural astaxanthin from Haematococcus pluvialis microalgae has a different molecular structure and appears to be more bioavailable and more potent than synthetic versions.
When choosing astaxanthin supplements, look for “natural astaxanthin from Haematococcus pluvialis” on the label.
Key Takeaways
Spirulina:
- 60-70% protein by weight with complete amino acid profile
- Strong evidence for antioxidant, anti-inflammatory, and lipid-lowering effects
- Choose products grown in clean, controlled conditions with third-party testing for heavy metals and microcystins
- Effective dose: 1-8g/day
Astaxanthin:
- One of the most potent natural antioxidants known
- Strong evidence for skin health, eye health, and athletic performance
- Choose natural astaxanthin from Haematococcus pluvialis, not synthetic
- Effective dose: 4-12mg/day
- Takes fat with meals — astaxanthin is fat-soluble
This article is based on Episode 28 of Nourify & Beautify with Stephanie Kely of Nutrex Hawaii. Listen on Podbean.
