Chlorella health benefits, uses and side effects

What is chlorella?

Chlorella is a type of single-celled, blue-green algae that grows in freshwater lakes, rivers, and ponds. This makes it a close cousin of spirulina, another popular kind of algae. Chlorella has an intense earthy, vegetal flavour that’s similar to seaweed, and a vivid blue-green colour. The latter is thanks to the high level of chlorophyll it contains. The algae cells are also tiny, with a diameter of approximately 2-10 micrometres. That’s about the same size as a red blood cell! In fact, the name ‘chlorella’ comes from the Greek word ‘chloros’, meaning green, and the Latin suffix ‘ella’, meaning small.

This potent plant is rich in numerous nutrients besides chlorophyll, which is why chlorella benefits our health in so many ways. Space agencies are even studying it as a possible food and oxygen source for astronauts on long voyages. But you don’t need to be on the International Space Station to enjoy the benefits of chlorella! We’ll talk more about these in detail below.

Don’t worry if the idea of eating algae from a pond doesn't appeal to you! Not only would this be impractical, it’s also not the most effective way of obtaining chlorella’s nutrients. Because the cell walls of the algae are made of cellulose, humans are unable to digest them. It’s therefore preferable to consume chlorella powder because the production process breaks down those cell walls. That makes the algae’s nutrients more accessible to us.

So, let’s take a closer look at the potential ways in which chlorella benefits our wellbeing. Then we’ll discuss how to incorporate chlorella powder into your diet.

What is chlorella good for?

Chlorella has an extremely impressive nutritional profile, particularly when grown under optimum conditions. To begin with, it can contain as much as 70% protein, including all nine essential amino acids.(1) These are the ones which our bodies cannot make by themselves, so we have to obtain them through our diet. Interestingly, one study found chlorella benefits our aerobic endurance – and its amino acid content might be the reason why.(2)

This colourful algae is also bursting with omega-3 fatty acids, as well as several key vitamins and minerals. These include iron, vitamin C, zinc, phosphorus, magnesium, vitamin K, and B vitamins. Plus, it’s a fabulous plant source of vitamin B12, which is one of the ways chlorella benefits vegetarians and vegans in particular.

What’s more, chlorella contains many compounds which act as potent antioxidants. In addition to vitamin C and chlorophyll, these include beta-carotene, lutein, and zeaxanthin. Antioxidants help to protect our cells against damage from free radicals, which experts have linked to numerous chronic health conditions. Research indicates that chlorella can mitigate DNA damage caused by oxidative stress and even have an anti-ageing effect.(3) However, further study is required to clarify how far chlorella benefits us by lessening the likelihood of developing chronic diseases.

Certain antioxidants within chlorella have more specific advantages too. For instance, lutein and zeaxanthin support eye health and reduce the risk of conditions such as age-related macular degeneration.(4) Likewise, the body converts beta-carotene into vitamin A, which is also vital for healthy vision.

Further, several compounds in chlorella – such as violaxanthin and lycopene – could decrease inflammation. Chronic inflammation can lead to a host of conditions, including heart disease, diabetes, arthritis, obesity, and cognitive decline. In this sense, chlorella benefits both your mental and physical wellbeing.

Chlorella health benefits for your heart

Reducing inflammation is far from the only way in which chlorella benefits your cardiovascular system. For instance, studies show that the algae helps to lower blood pressure.(5) This is important because high blood pressure can damage not only the heart but also your eyes, brain, and kidneys.

One possible reason for chlorella’s positive influence on blood pressure is that it reduces the stiffness of the arteries.(6) This is thanks to certain nutrients it contains, including potassium, arginine, calcium, and omega-3 fatty acids. Preventing arteries from hardening helps blood vessels to dilate and allows blood to flow more freely.

Moreover, chlorella benefits your heart by improving your cholesterol levels. Studies indicate that the algae can reduce LDL cholesterol, which builds up on the walls of your arteries.(7) High LDL cholesterol raises the risk of heart attacks and strokes, making this a key advantage. The algae may also be able to improve the levels of triglycerides and ‘good’ HDL cholesterol in your blood. However, further research is necessary to confirm this.

Chlorella’s ability to decrease LDL cholesterol may be due to the niacin and carotenoids it contains. In addition, its antioxidant properties help to prevent the oxidation of LDL cholesterol. Evidence shows that such oxidation increases the risk of atherosclerosis and heart disease. Stopping it is therefore beneficial for your blood vessels and overall heart health.

Finally, it’s possible that chlorella benefits the cardiovascular system by contributing to healthy weight management. Studies suggest it could enhance fat metabolism and blood sugar control, helping to reduce body fat percentage and improve insulin sensitivity.(8) Such positive effects extend far beyond the heart, benefiting your health in a wealth of ways.

The benefits of chlorella for immunity

Interestingly, evidence suggests that chlorella benefits your immune system too. The research in this area is still in its infancy, however the results so far are promising.

For example, one study found that taking chlorella for four weeks caused people to produce more antibodies.(9) These help to fight off bacteria, viruses, and other foreign substances in the body. Similarly, another study discovered that healthy adults experienced a boost in natural killer cells and other increased immune activity after taking chlorella.(10) However, further research is required to clarify these findings.

There is also some suggestion that chlorella benefits our body’s ability to detoxify itself. Studies on animals indicate that the algae may bind to heavy metals and help remove them from the body.(11) Although it’s rare for people to have dangerous levels of heavy metals in their system, these results highlight chlorella’s potential to assist in such instances.

In addition, chlorella may be able to help the body rid itself of other harmful substances, such as environmental pollutants. For instance, one study found that it decreased the amount of dioxin (a toxic chemical compound) in breast milk.(12) By binding to such pollutants, chlorella could flush them from your system and prevent them from causing damage.