Spirulina

Good day, Mr. Jelínek.

I have a question regarding the combination of chlorella and spirulina, both in powdered form. I was recommended a dosage of half a teaspoon of chlorella and half a teaspoon of spirulina. I take this combination in the morning on an empty stomach about 30 minutes before eating. I would be interested in your opinion. Does the amount of the daily dose also depend on the individual's weight? I am an athlete, and with long-term use, should I not increase the dose of chlorella?

Thank you.

The recommended dosage of both types of algae is determined by the manufacturer with regard to the composition of the mixture, i.e., the content of active substances. The primary requirement is the need to avoid the potential overdose of the user, which is somewhat problematic since the target is an average individual in the society. This, of course, forces manufacturers/sellers to set lower doses preventatively. However, a system of recommendations related to different population groups (athletes, pregnant women, nursing mothers, children, seniors, etc.) offers some possibility. The potentially highest doses are always intended for athletes, with body weight also playing a significant role. If such a system is not found on the product label, be cautious of an excessively high intake of any product. I believe that it is more advantageous to use less but over a longer period (for supplements where a longer regimen makes sense, which is the case with these algae) because it gives the body the opportunity to adapt to the intake of a new spectrum of nutritionally active substances.

Hello,

I am interested in knowing the bioavailability of vitamin B12 contained in spirulina. Is it an advantageous source of vitamin B12 for vegans?

Thank you.

The issue of vitamin B12 in plant sources is not entirely straightforward. It appears that plants produce B12 analogs that are chemically so similar to true B12 that they bind to the same transport molecule (intrinsic factor). We know about them that they do not have the same impact on metabolism as true vitamin B12. It has also been found that they pose a risk in that they can occupy the transport molecules of the intrinsic factor in cases where they are present in higher amounts in the diet, thus preventing the absorption of true vitamin B12, which may be theoretically sufficient in the diet.

There is a general consensus today that not only are plant analogs ineffective, but they can be health risks in excess. The only exception is chlorella products, where some studies have shown that they may contain B12 molecules that act practically the same as animal sources of B12. However, even here it is more complicated, because it was found that these B12 molecules are not produced by the algae itself, but are a result of the production of microorganisms living on the algae. The complication lies in the fact that algae available in commercial networks, i.e., those cultivated in artificial tanks, do not contain the necessary microorganisms that produce effective B12 due to sterile conditions, so this information only applies to chlorella algae living in the wild.