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As Americans re-evaluate their relationship with synthetic food dyes, blue spirulina has emerged as a popular natural alternative.
It has been used in food internationally for centuries, adopted by NASA as a supplement for astronauts in space and more recently has evolved to land in health food stores and pricy, celebrity-backed smoothies in Los Angeles. Researchers have found some health benefits, but nutrition experts warn against getting carried away with thinking that blue spirulina is something you should necessarily be consuming in large quantities.
“There are some benefits, but the hype is largely due to its Instagram-worthy color,” says Washington, D.C.-based dietitian Caroline Thomason.
What is blue spirulina?
Blue spirulina is a bright blue extract of green spirulina (a type of blue-green algae), which is classified as a type of cyanobacteria, per Harvard Health.
“It gets its vibrant hue from phycocyanin, a powerful antioxidant that you can’t find in any other land plants,” Thomason says.
The U.S. Food and Drug Administration (FDA) originally approved blue spirulina in 2013 as a natural alternative to blue food dyes in candy and gum, and more recently expanded its approval for a slew of other food and drink products including non-alcoholic beverages, condiments, dairy alternatives, salad dressings, seasoning mixes and alcoholic beverages with under 20% alcoholic content.
Any type of color additive must be approved by the FDA prior to the product hitting the market, and that product may only be used for the specific uses and perameters dictated by the FDA, per the agency. When the FDA approves a product, the organization has determined that the benefits outweigh the downsides, but that doesn’t mean there aren’t any.
The FDA classifies blue spirulina as a color additive that’s exempt from certification, which means individual batches of food that contain the extract don’t need to be certified before hitting shelves. Harvard Health notes that means “there’s no guarantee that the product you buy will be contaminant-free or contain the amount of spirulina promised on the label.”
Between 2018 and 2020, three blue-green algae products (two supplements and a beverage) were recalled after being found to have higher levels of microcystins, a natural toxin that can cause liver and kidney damage, than permitted by the Environmental Protection Agency (EPA) and the World Health Organization (WHO).
“It’s generally safe in small amounts, though the quality can vary between brands,” Thomason says. “It’s important to choose a reputable source to avoid contamination with heavy metals or toxins, which can happen in poorly regulated algae products.”
What is blue spirulina good for?
Other types of spirulina are usually higher in nutrients.
“While it doesn’t contain the full nutritional profile of whole spirulina, it still offers antioxidants that may help lower inflammation, the same kind you’d find in colorful fruits and vegetables like blueberries or red cabbage,” Thomason says. “Adding blue spirulina to your routine isn’t a bad thing at all, and it can be part of a fun and diverse diet. But as with any superfood, going overboard might create nutrient gaps or generally just an unhealthy fixation.”