How To Take Spirulina For Weight Loss

 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.

spirulina for weight loss

Even Meghan Trainor, the body-positive queen, thought she wasn’t “strong enough” to get anorexic. While the statement received massive backlash at the time, her message was crystal. Trying to starve yourself or ditch your favorites isn’t simple and can be easy to give up.

That’s where straightforward hacks that aren’t easy to quit, like spirulina for weight loss, come in.

Many use spirulina as a superfood due to its nutritional richness. It’s often touted as a weight-loss aid. While evidence supports this claim, spirulina is not a miracle weight-loss solution. Still, spirulina is a helpful addition to a weight-loss plan.

In this guide, we’ll tackle how spirulina weight loss works, directions to use spirulina for weight loss, how long it takes spirulina to work, and more.

Read on.

How Can Spirulina Help You Lose Weight?

Spirulina helps weight loss in many ways like reducing appetite, increasing metabolism, detox, antioxidation, and more.

Spirulina Is Low In Calorie 

One of the biggest concerns about this alga is, “does spirulina break a fast?” With only 20 calories in a tablespoon serving, this supplement is one of the best for those seeking low-calorie options. As such, it won’t break your fast.

Antioxidant and Anti-inflammatory Property

Oxidative stress and inflammation are thought to contribute to obesity development and related diseases. Spirulina may help to reduce these risk factors by its antioxidant and anti-inflammatory effects.

These qualities also help with the symptom-treatment of psoriasis with spirulina.

Rich in Nutrients

Spirulina’s high nutrient content makes it an excellent food for people looking to lose weight. The protein in spirulina can help to reduce appetite and promote fullness. Vitamins and minerals help to boost metabolism and support healthy weight loss. 

The antioxidants in spirulina protect against cell damage and promote a healthy inflammation response.

Makes You Feel Fuller for Longer

Spirulina can help with weight loss by making you feel fuller for longer. It does this by slowing down the emptying of the stomach. Slowed digestion makes you feel fuller for longer and helps to reduce your overall food intake.

weight loss text on a blue plate with green leaf beside it

Besides, spirulina is a good source of fiber. Fiber helps to fill you up and keeps you feeling full.

Regulates Blood Sugar Levels

By regulating blood sugar levels, spirulina can help to control hunger and cravings, plus helping to stabilize energy levels. When blood sugar levels are stable, the body is better able to burn stored fat for energy, which can lead to weight loss.

Reduces Blood Pressure

Spirulina can help with blood pressure by inducing weight loss. When an individual is overweight, they put added strain on their heart, leading to higher blood pressure.

Spirulina can help with weight loss by suppressing the appetite and promoting a feeling of fullness. These effects reduce calorie intake. Spirulina helps lower fat in the blood and ultimately leads to lower blood pressure.

Reduces Cholesterol Levels

Cholesterol levels impact weight. Spirulina may help reduce cholesterol levels and hence lower weight. A study showed that spirulina could lower total cholesterol plus the LDL type while raising the good variety (HDL).

How to Take Spirulina for Weight Loss?

What is the right spirulina dosage for weight loss?

According to a study, 2-8g of spirulina daily is adequate for several benefits like weight loss and BMI reduction. Further studies show you can use even over 10g of the supplement without issues. However, many agree that you should keep your intake under 50g to avoid severe problems.

Lower your intake or incorporate spirulina with food if you experience side effects.

Spirulina Powder

Spirulina powder is an excellent choice due to its quick absorbability, unlike capsules and tablets. Moreover, the powder is more budget-friendly as it involves lesser materials and production steps.

Besides, you don’t have to stick with water if the taste is not for you. You can add this powder to lemonade drinks and many other recipes.

spirulina supplements in powder and tablet form

Here’s how to use spirulina powder for weight loss.

  • Using spirulina in a smoothie or juice – Mix 1-2 teaspoons of spirulina powder into your favorite smoothie or juice recipe. The powder adds a boost of nutrition and may help to curb your appetite.
  • Including it in salads – Add 1-2 teaspoons of spirulina powder to your next salad. The powder infuses a hint of flavor and nutrition and may help you eat less overall.
  • Incorporating it in pastries – Mix 1-2 teaspoons of spirulina powder into your next batch of homemade pastries. Spirulina may help to keep you fuller longer.

Spirulina Tablet

Most spirulina supplements come in tablet form, and the recommended dosage is usually around 3g daily. While this amount may help with weight loss, aiming for 8g or more may enhance results.

You can take tablets at once or spread them throughout the day.

What Spirulina Do I Need To Lose Weight?

There are many spirulina types available, but raw spirulina is the best to take for weight loss. Fresh spirulina is the most nutrient-dense and has the highest concentration of active ingredients.

However, raw spirulina is also the least convenient as it has a short shelf life. If you’re planning on traveling or don’t want to deal with the hassle of storing it, capsules, tablets, or powdered spirulina are also good options.

No matter what type of spirulina you choose, ensure it’s from a reputable source. This way, you’ll be sure of a high-quality product that can help you lose weight.

Should Spirulina Be Taken on an Empty Stomach?

Some take spirulina on an empty stomach to maximize its nutrient absorption. However, this is not strictly necessary, as the body absorbs spirulina nutrients even when taken with food.

Additionally, spirulina has part fat-soluble ingredients that require fat for proper absorption. Therefore, it’s not necessary to take spirulina on an empty stomach.

Does Spirulina Reduce Your Appetite?

Spirulina may help to reduce your appetite. It can help to improve the arcuate nucleus’ function. This nucleus is responsible for regulating hunger. 

woman eating kale salad

Can Spirulina Make You Put On Weight?

Unless trying to get a world record for the highest daily supplement intake, spirulina can’t make you put on weight. 

A spirulina (tablespoon) serving provides about 20 calories. On the other hand, the minimum daily adult calorie intake is 1600. That means you’ll need to take over 80 spirulina servings a day for several weeks, which is impractical.

What Happens When You Take Spirulina Everyday?

Health benefits like boosted immunity happen when you take spirulina every day. The chlorophyll and phycocyanin in spirulina help to cleanse and detoxify the body.

Also, the high concentration of vitamins and minerals helps to keep the body functioning properly. Taking spirulina every day enhances overall health.

How Long Does It Take Spirulina To Start Working?

It takes several minutes for spirulina to start working, though a few weeks must pass before you notice changes. The health benefits of spirulina are cumulative, so the longer you take, the greater the benefits.


While there is no one-size-fits-all approach to weight loss, taking spirulina may help you to shed a few unwanted pounds. Spirulina is a natural appetite suppressant, so it can help you to eat less and lose weight.

The alga is also high in protein and fiber. Protein helps to build muscle and boost metabolism. On the other hand, fiber helps fill you up and keep you satisfied.

When starting, it’s important to use a small dose of spirulina.  Slow commencement helps your body get used to the supplement and decreases the side-effects probability. 

As you acclimatize, gradually increase the dose. Remember to listen to your body and pause ascent should side effects appear.

Ready to try spirulina for weight loss? Check out our Sunlit Best Green Organics Spirulina. A nutrient-dense superfood perfect for your weight loss journey.

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