The Truth About Blue Algae Smoothies: Health Claims and Safety Concerns

The Truth About Blue Algae Smoothies

Blue algae smoothies have recently gone viral on social media, with claims that they provide incredible health benefits. However, registered dietitians have expressed concerns about the safety and nutritional value of these bright blue beverages.

In this article, we'll explore what blue algae is, the proposed benefits of blue algae smoothies, potential risks, and whether these smoothies live up to the hype. We'll also provide a recipe for a safer, more nutritious blue smoothie alternative.

What is Blue Algae?

Blue algae, also known as cyanobacteria, are ancient microorganisms that grow in both fresh and salt water. There are over 30,000 species of blue-green algae, some of which are single-celled organisms while others form long chains of cells called trichomes.

Two commonly used types of blue algae in smoothies are:

• Spirulina - a spiral-shaped, multi-celled blue-green algae
• Aphanizomenon flos-aquae - a single-celled species that grows in Upper Klamath Lake in Oregon

These algae species are cultivated and dried into powders which can be added to smoothies and other foods.

Proposed Benefits of Blue Algae Smoothies

Proponents claim that adding blue algae like spirulina and AFA to smoothies provides many benefits, such as:

• Increased energy and endurance
• Improved immune function
• Reduced inflammation
• Enhanced brain health
• Detoxification
• Weight loss
• Lower cholesterol
• Better blood sugar control

These potential benefits are attributed to blue algae being high in protein, vitamins, minerals, antioxidants, and phytonutrients. Specifically, blue algae contain:

• Protein - essential amino acids
• Vitamin B12
• Iron
• Beta-carotene - vitamin A precursor
• Other B vitamins
• Vitamin E
• Minerals - zinc, magnesium, manganese, potassium
• Phenylethylamine - improves mood
• Phycocyanin - antioxidant
• Chlorophyll
• Unique antioxidants like phycocyanobilin

Potential Risks of Blue Algae

While blue algae like spirulina and AFA contain beneficial nutrients, there are also some potential health risks to consider.

First, blue algae may be contaminated with heavy metals, bacteria, microcystins, BMAA, or PCBs depending on where it was cultivated. This is especially concerning for ingredients sourced from the wild, like Upper Klamath Lake AFA.

Second, some people report mild stomach upset, nausea, vomiting, and allergic reactions after consuming blue algae. Starting with a small dose and buying from a reputable source can help minimize adverse effects.

Third, spirulina contains very high levels of iodine, which can cause thyroid problems in some individuals. Those with thyroid issues should exercise caution with spirulina.

Finally, always consult your doctor before taking new supplements, especially if pregnant, breastfeeding, or have underlying medical conditions.

Do Blue Algae Smoothies Live Up to the Hype?

Despite the popularity of social media recipes, many dietitians have concerns about the nutritional value of blue algae smoothies.

While spirulina and AFA do contain beneficial nutrients, the amounts found in a typical smoothie recipe are unlikely to provide a significant health benefit.

For example, a standard recipe may call for just 1 teaspoon of blue algae powder. This small amount provides:

• 2-4g of protein
• Small amounts of vitamins and minerals
• Around 20-40 calories

In comparison, a smoothie made with Greek yogurt and fruit would contain far more protein, vitamins, minerals and nutrition overall.

Research confirms spirulina and AFA offer advantages at larger doses, around 5-10 grams per day. But consuming this much blue algae powder daily through smoothies would be difficult and expensive for most people.

Finally, many blue algae smoothie recipes lack fiber and healthy fats that are needed for satiety, blood sugar control, and sustained energy levels.

The Bottom Line

While bioactive compounds in blue algae may be beneficial at therapeutic doses, small amounts added to smoothies likely provide minimal advantages.

Smoothies made primarily of whole foods like fruits, veggies, yogurt, nut butters, and seeds offer far greater nutritional bang for your buck.

Blue Smoothie Recipe from a Dietitian

Instead of jumping on the blue algae smoothie bandwagon, try this more nutritious recipe instead:

Ingredients

• 1 cup frozen blueberries
• 1 medium banana
• 1/2 cup plain Greek yogurt
• 1 tbsp almond butter
• 1 tsp chia seeds
• 1 tsp flaxseed
• 1 cup unsweetened almond milk
• 1 cup baby spinach or kale
• 1 tsp vanilla extract
• 1/8 tsp cinnamon
• Ice cubes as needed

Directions

1. Add all ingredients to a high-powered blender.
2. Blend until smooth, adding ice to achieve desired consistency.
3. Enjoy immediately or store in an airtight container in the refrigerator up to 24 hours.

Nutrition

This smoothie provides:

• 10-15g protein
• 25-30g carbs
• 10-15g fiber
• 10-15g fat
• Around 400-500 calories

Plus higher amounts of:

• Antioxidants
• Phytonutrients
• Vitamin A
• Vitamin C
• Iron
• Calcium
• Potassium
• Magnesium

This smoothie makes a filling, balanced meal or snack that delivers sustained energy and nutrition without unnecessary ingredients.

The Takeaway on Blue Algae Smoothies

While blue algae like spirulina and AFA contain beneficial compounds, small amounts added to smoothies are unlikely to have a significant health impact.

For most people, smoothies made with whole foods like fruit, vegetables, yogurt, nut butters and seeds are a simpler, more nutritious option.

Focus on getting adequate protein, fiber, plant-based fats, and phytonutrients at meals and snacks instead of falling for hype over unicorns and bright colors. Your body will thank you.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.