How Much Spirulina per Day Should You Take?

 by Dr. Steve Hruby
Reviewed by Dr. Steve Hruby

I am a chiropractor, father, husband, coach, entrepreneur, and motivational speaker. Feeling good about yourself is a choice: My mission is to transform lives through optimized health and overall well-being.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’ve been called a Data Ninja, The Fact Checker, and a Human Search Engine. I’m an indie content curator who does research daily, and quizzes myself on the important issues of the day.

how much spirulina per day

Spirulina is one of the world’s leading popular dietary supplements since ancient times. Blue-green algae are widely researched and a great choice to consider taking. It’s filled with antioxidants and a wide range of healthy nutrients.

With this in mind, you may wonder how much Spirulina per day you should take. Well, the recommended spirulina dosage per day is around 3 grams. That’s equivalent to six 500mg tablets or 1 tablespoon of spirulina powder. While people can consume more, 3 grams is the recommended daily dosage. 

The choice for you here depends on the best when you compare Spirulina powder vs tablets. But the ingredients are the same. You need to know how to take spirulina tablets.

Looking to learn more about Spirulina? Keep reading below.

Nutritional Values of Spirulina Plant

The bacteria-type plant growing underwater does have several nutritional values. It’s a superfood with several nutrients and a wide range of healthy nutrients.

First, the plant is a rich source of whole proteins. According to Harvard Health Publishing, Spirulina contains over 60% protein of its overall dry weight.

A single tablespoon of Spirulina provides up to 4 grams of protein.

It’s also a great source of iron, with a single tablespoon providing the recommended 25% for men and 11% for women.

Below are some of the nutrients found in a single 7 grams tablespoon of dried spirulina powder.

  • 4 grams protein
  • 11 percent of RDA iron
  • 21 percent of RDA copper
  • 4 percent of the RDA Niacin (Vitamin B3) 
  • A small amount of several other nutrients.
  • 11 percent of the RDA Thiamine (Vitamin B1) 
  • 1 percent of the RDA Riboflavin (Vitamin B2) 
  • Decent amounts of magnesium, manganese, and potassium
spirulina powder and tablets

Overall, when you consider gram for gram, Spirulina is the most super nutrient on earth. Another great choice is chlorella. There are comparisons between chlorella vs spirulina when looking for the best supplements.

It offers far better protein quality than what you find in eggs. Consumers can be sure of getting all the essential amino acids in Spirulina.

With the many nutrients, scientists have studied and shown several health benefits that consumers stand to gain. Below are some of the health benefits of Spirulina.

  • Helps fight cancer
  • Antioxidant capacity
  • Blood pressure control
  • Controls cholesterol levels
  • Control of blood sugar levels
  • Weight management- obesity

Risks of Spirulina Consumption

Despite the numerous health benefits, there are a few risks that consumers need to be aware of.

Consumers can experience various allergic reactions. Common allergies include swelling and rashes. If you have any of these reactions, stop using Spirulina immediately and seek medical help.

Apart from allergies, the supplement is generally safe with a few side effects. When looking for the side effects, you need to know how long it takes for spirulina to work. This is important as most side effects will be felt after this period.

Some of the less severe side effects include:

  • Thirst 
  • Sweating
  • Allergies
  • Headache
  • Muscle pain
  • Trouble sleeping
ma with sweat on his forehead

On a few rare occasions, consumers can experience more severe side effects. Below are some of the reported severe side effects:

  • Anaphylaxis
  • Swelling in the throat

If you experience these serious side effects, stop the use of Spirulina right away and seek medical help. So, does Spirulina go bad? Yes, it does when left open. Make sure it’s well closed and stored to avoid contamination.

Spirulina-containing Foods

With the demand for Spirulina on the rise, manufacturers are looking for more ways to incorporate this superfood. Most food products in the market nowadays contain various nutrients.

Different beverages and tasty foods nowadays incorporate Spirulina. This is a great way for consumers to enjoy tasty drinks while getting all the health benefits of Spirulina. 

A good example of foods with Spirulina is the FUL Sparkling, a health-flavored soft drink. This is a fizzy drink with antioxidants and nutrients.

Is It Safe To Consume Spirulina on a Daily Basis?

Now that you’ve seen the great nutrients in tiny amounts of Spirulina, is it safe to consume it daily? Since Spirulina contains all natural nutrients, you can consume it daily with little or no Spirulina side effects.

However, you should stick to the recommended daily dosage of 3-5 grams daily. But some research recommends taking 1-2 grams a day for maximum benefits.

Overall, you need to follow the manufacturer’s dosage recommendations and know when to take spirulina. Pregnant women and breastfeeding mothers are advised to avoid Spirulina.

What Cannot Be Combined With Spirulina?

While there are no reports to show Spirulina does interact with conventional medications. However, you still need to be careful what medications you combine with Spirulina.

medicine capsules and tablets o a person's hand

However, some suggest that Spirulina can interfere with some medications given to suppress the immune system. Some of the drugs to avoid combining with Spirulina include:

  • Prednisone
  • Methotrexate
  • Etanercept (Enbrel)
  • Leflunomide (Arava)
  • Cyclosporine (Neoral)
  • Azathioprine (Imuran)
  • Infliximab (Remicade)
  • Adalimumab (Humira)
  • Mycophenolate (CellCept)

What Kinds of Outcomes Should I Expect From Spirulina?

Spirulina can do a lot to your body, preventing many health conditions. The rich nutrients and antioxidants benefit the body in so many ways.

Below are some of the outcomes to expect from Spirulina:

  1. Protein supplementation: Dietary supplements are rich in proteins and can greatly boost your protein quantity.
  2. Reduce cholesterol levels: In studies, Spirulina has been found to greatly reduce cholesterol levels by 46.76 milligrams per deciliter.
  3. Great antioxidant and anti-inflammatory properties: Antioxidants help prevent liver damage. It features nutrients that help fight free radicals and reduce the production of inflammatory signaling molecules.
  4. Anti-cancer properties: Although not proven, there are reports of the supplement helping fight cancer.
  5. Reduces blood pressure: A single dose of 4.5 grams of Spirulina a day has been shown to help reduce high blood pressure.
  6. Reduced rhinitis allergies: The rhinitis allergy, which is characterized by swellings in the nasal passages, is also reduced when using Spirulina.
  7. Improves muscle strength and endurance: By reducing oxidative damage, which creates fatigue, the supplements help increase strength and endurance.
  8. Blood sugar control and effectiveness against anemia: The supplements are also effective against high blood sugar and can help fight diabetes. It’s also effective against anemia.

Spirulina Dosage FAQS 

Is 500MG of Spirulina Enough?

So how many mg of spirulina per day? 500MG of Spirulina a day is enough since that’s the recommended spirulina dosage. This is equivalent to 3 grams or a single tablespoon of spirulina powder. 

jar of spirulina powder beside wooden spoon and tablets

So how many spirulina tablets a day? Six tablets are recommended giving you 500mg.

Can You Have Too Much Spirulina?

Most sources say you cannot take too much Spirulina since it comprises all-natural ingredients. However, it’s recommended to stick to recommended dosages to avoid serious side effects.

What Happens When You Take Spirulina Every Day?

Taking too much Spirulina can lead to vitamin overdose, which isn’t good for the body. Make sure you abide by the directions provided.

How Much Is Too Much Spirulina?

Taking over 15 grams of Spirulina a day is considered too much. The recommended dosages are 3-5 grams. However, people can still take up to 7 grams without any issues. Going beyond 15 grams a day is considered too much.


Well, that concludes everything on Spirulina. This is a superfood that grows under water and one with numerous health benefits. It’s an incredibly healthy plant that’s also available in tablets and powder form to choose what suits you better.

The recommended dosage of Spirulina is 3-5 grams a day. Our Sunlit Organic Spirulina Tablet will you give this. Just dissolve 12-20 tabs into your favorite drink, and voila!

Overall, it’s an all-natural supplement with minimal side effects. Note that when taking the dosage, ensure you follow the guidelines as instructed by your doctor.

Suppose you have more inquiries you need to make regarding the amount of spirulina you need to take, then contact us for further advice.

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