Difference between Chlorella and Spirulina (2024)
There are so many amazing green superfoods available out there. They’re now widely available in a variety of products, including protein powders, energy bars, greens powders, and more.
Chlorella and spirulina are forms of algae that have been gaining popularity in the supplement world.
Both have impressive nutrient profiles and potential health benefits, such as lowering risk factors of heart disease and improving blood sugar management (Source).
In this article, we compiled facts, benefits and differences between Chlorella and Spirulina, and assesses whether one is healthier.
Spirulina and Antioxidant Effects
C-Phycocyanin (C-PC) is one of the major biliproteins of Spirulina with antioxidant and radical scavenging properties.
A study evaluated the effect of spirulina intervention on oxidative stress, antioxidant status, and lipid profile of Chronic Obstructive Pulmonary Disease (COPD) patients. They found that the antioxidant status and lipid profile of COPD patients are proven to be improved through an interventional 2 months course of spirulina. Oxidative stress is shown to be reduced as a result of spirulina intervention.
Chlorella and Antioxidant Effects
Chlorella contains chlorophyll, vitamin C, beta-carotene, lycopene and lutein, which are considered antioxidants.
A study found that chlorella supplementation resulted in the conservation of plasma antioxidant nutrient status and improvement in erythrocyte antioxidant enzyme activities in subjects.
Another study also suggests spirulina may have anti-cancer properties. A first report of the in vivo chemopreventive effect of Spirulina platensis against dibutyl nitrosamine(DBN)-induced rat liver cytotoxicity and carcinogenesis, suggesting its potential use in chemoprevention of cancer.
Chlorella and Anti Cancer Effects
A study showed that chlorella vulgaris may have anti-cancer effects by inducing apoptosis signaling cascades via an increased expression of P53, Bax and caspase-3 proteins and through a reduction of Bcl-2 protein, which subsequently lead to increased DNA damage and apoptosis.
Spirulina and Cholesterol-Lowering Effects
Ramamoorthy and Premakumari in a more recent study administered Spirulina supplements in ischemic heart disease patients and found a significant reduction in blood cholesterol, triglycerides and LDL cholesterol and an increase in HDL cholesterol.
Chlorella and Antihypertensive Effects
A study concluded that Chlorella supplementation improves total cholesterol levels, low-density lipoprotein cholesterol levels, systolic blood pressure, diastolic blood pressure, and fasting blood glucose levels.
Spirulina and Diabetes
A study aimed to evaluate the hypoglycemic and hypolipidemic role of Spirulina, showed that Spirulina supplementation can help people with type 2 diabetes control their blood sugar levels and improve their lipid profile.
Chlorella and Diabetes
Another study was conducted in 28 borderline-diabetic participants treated with either Chlorella (8 g/day) or placebo for 12 weeks. They found that the mRNA expression level of resistin, an insulin resistance inducer, was significantly lower in the Chlorella group than in the placebo group and correlated with the expression levels of hemoglobin A1c, tumor necrosis factor-a, and interleukin-6, all of which are involved in glucose metabolism and/or inflammation.
Chlorella may have an effect on how fat cells behave in the body, therefore it may help with weight loss.
Chlorella appears to have good health benefits on slightly hypercholesterolemic subjects’ blood lipid profiles, at least in part by improving serum carotenoid profiles. According to one study, the possible effects of Chlorella on serum lipids might be caused by a suppression of intestinal lipid absorption attributable to increased levels of highly polar carotenoids from Chlorella. However, further studies are required to determine this finding.
Spirulina Benefits for Weight Loss
According to a study, spirulina platensis, as a supplemental therapy, may help with adherence to restricted calorie diet, weight loss management, and triglyceride reduction via modulating anti-inflammatory pathways.
Another study found that consuming Spirulina maxima on a regular basis for three months improves BMI and weight. Furthermore, it improves blood pressure and endothelial function in overweight patients with hypertension.
A study examining the effect Chorella Vulgaris extract (CVE) on the severity of clinical symptoms of asthma and COPD, found that the rate of improvement in the severity and frequency of sputum brought up and wheezing was significantly greater in the CVE group compared to the control group. (Source)
Spirulina for Chronic Obstructive Pulmonary Disease (COPD)
A study has concluded with the antioxidant status and lipid profile of COPD patients are proven to be improved through an interventional 2 months course of spirulina. Oxidative stress is shown to be reduced as a result of spirulina intervention.
Moringa Oleifera for Bronchial Asthma
A study suggests the usefulness of Moringa Oleifera in the treatment of bronchial asthma. It decreases in severity of symptoms of asthma and also simultaneous improvement in respiratory functions. Further, the hematological profile showed enhancement in the Hb level.
Both have impressive nutrient profiles and potential health benefits, such as lowering risk factors of heart disease and improving blood sugar management (Source).
In this article, we compiled facts, benefits and differences between Chlorella and Spirulina, and assesses whether one is healthier.
NUTRITIONAL VALUE: Chlorella and Spirulina
Chlorella
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| image from iStock.com |
Chlorella is a green, unicellular alga that contains various nutrients. There are around 30 different species of chlorella, but the two most often used in research are Chlorella vulgaris and Chlorella pyrenoidosa.
Chorella supplementation, according to researchers, may help the body remove toxins, as well as enhance cholesterol and blood sugar levels, among other health benefits.
Oral Chlorella supplementation (6 g/day) for 12–18 weeks decreased markers of anemia in a group of 32 women in their second and third trimesters of pregnancy, indicating that Chlorella supplementation considerably lowers the risk of pregnancy-associated anemia.
Spirulina, also known as Arthrospira platensis is a blue-green alga which also has many nutrients. It includes phycocyanin, a strong plant-based protein. This has antioxidant, pain-relieving, anti-inflammatory, and brain-protective properties, according to research.
Several clinical trials also indicated that Spirulina has positive effects in managing metabolic syndrome components.
Spirulina contains several active ingredients, notably phycocyanin and β-carotene that have potent antioxidant and anti-inflammatory activities. (Source)
From the table above, we can conclude that both protein, carbohydrate, and fat composition are quite similar. But there are significant nutritional variances in their calorie, vitamin, and mineral amounts.
Chlorella has a high concentration of omega-3 fatty acids, vitamin A, riboflavin, iron, and zinc. Spirulina has more thiamine, copper, and potentially more protein.
Chorella supplementation, according to researchers, may help the body remove toxins, as well as enhance cholesterol and blood sugar levels, among other health benefits.
What Nutrients Are in Chlorella?
Chlorella products contain large amount of good quality protein, dietary fibers, and polyunsaturated fatty acids, such as α-linolenic and linoleic acids. Chlorella products, in particular, contain vitamins D2 and B12, which are not found in plant-based diets, as well as higher levels of folate and iron than other plant-based foods.Oral Chlorella supplementation (6 g/day) for 12–18 weeks decreased markers of anemia in a group of 32 women in their second and third trimesters of pregnancy, indicating that Chlorella supplementation considerably lowers the risk of pregnancy-associated anemia.
Spirulina
 |
| image from iStock.com |
Spirulina, also known as Arthrospira platensis is a blue-green alga which also has many nutrients. It includes phycocyanin, a strong plant-based protein. This has antioxidant, pain-relieving, anti-inflammatory, and brain-protective properties, according to research.
Several clinical trials also indicated that Spirulina has positive effects in managing metabolic syndrome components.
What Nutrients Are in Spirulina?
In humans, this alga provides an important staple food with any significant side effects. Apart from the high protein content (up to 70%), it also contains vitamins, particularly B12 and provitamin A (-carotenes), as well as minerals, especially iron. It also contains phenolic acids, tocopherols, and -linolenic acid in abundance. Since spirulina lacks cellulose cell walls, it is easily digestible. (Source)Spirulina contains several active ingredients, notably phycocyanin and β-carotene that have potent antioxidant and anti-inflammatory activities. (Source)
i. Chlorella vs Spirulina
A 1-ounce (28-gram) serving of these algae contains the following (Source, Source):
From the table above, we can conclude that both protein, carbohydrate, and fat composition are quite similar. But there are significant nutritional variances in their calorie, vitamin, and mineral amounts.
Chlorella has a high concentration of omega-3 fatty acids, vitamin A, riboflavin, iron, and zinc. Spirulina has more thiamine, copper, and potentially more protein.
BENEFITS : Chlorella vs Spirulina
a. Antioxidant Effects
Antioxidants are molecules that may protect your cells against free radicals, which has been linked to heart disease, cancer and other diseases. Antioxidants protect tissue from free radical damage by inhibiting radical production, scavenging radicals, or encouraging their decomposition.Spirulina and Antioxidant Effects
C-Phycocyanin (C-PC) is one of the major biliproteins of Spirulina with antioxidant and radical scavenging properties.
A study evaluated the effect of spirulina intervention on oxidative stress, antioxidant status, and lipid profile of Chronic Obstructive Pulmonary Disease (COPD) patients. They found that the antioxidant status and lipid profile of COPD patients are proven to be improved through an interventional 2 months course of spirulina. Oxidative stress is shown to be reduced as a result of spirulina intervention.
Chlorella and Antioxidant Effects
Chlorella contains chlorophyll, vitamin C, beta-carotene, lycopene and lutein, which are considered antioxidants.
A study found that chlorella supplementation resulted in the conservation of plasma antioxidant nutrient status and improvement in erythrocyte antioxidant enzyme activities in subjects.
b. Anti Cancer Effect
Spirulina and Anti Cancer EffectsAnother study also suggests spirulina may have anti-cancer properties. A first report of the in vivo chemopreventive effect of Spirulina platensis against dibutyl nitrosamine(DBN)-induced rat liver cytotoxicity and carcinogenesis, suggesting its potential use in chemoprevention of cancer.
Chlorella and Anti Cancer Effects
A study showed that chlorella vulgaris may have anti-cancer effects by inducing apoptosis signaling cascades via an increased expression of P53, Bax and caspase-3 proteins and through a reduction of Bcl-2 protein, which subsequently lead to increased DNA damage and apoptosis.
c. Cardiovascular Health
High blood pressure and high cholesterol levels are two of the most important risk factors in atherosclerosis, the leading cause of heart attacks. Maintaining and monitoring your cholesterol levels and your blood pressure will help lower your risk for heart disease.Spirulina and Cholesterol-Lowering Effects
Ramamoorthy and Premakumari in a more recent study administered Spirulina supplements in ischemic heart disease patients and found a significant reduction in blood cholesterol, triglycerides and LDL cholesterol and an increase in HDL cholesterol.
Chlorella and Antihypertensive Effects
A study concluded that Chlorella supplementation improves total cholesterol levels, low-density lipoprotein cholesterol levels, systolic blood pressure, diastolic blood pressure, and fasting blood glucose levels.
d. Effects on Diabetes
Patients with type 2 diabetes have high blood glucose levels, insulin resistance, and low insulin sensitivity, which can lead to significant complications.Spirulina and Diabetes
A study aimed to evaluate the hypoglycemic and hypolipidemic role of Spirulina, showed that Spirulina supplementation can help people with type 2 diabetes control their blood sugar levels and improve their lipid profile.
Chlorella and Diabetes
Another study was conducted in 28 borderline-diabetic participants treated with either Chlorella (8 g/day) or placebo for 12 weeks. They found that the mRNA expression level of resistin, an insulin resistance inducer, was significantly lower in the Chlorella group than in the placebo group and correlated with the expression levels of hemoglobin A1c, tumor necrosis factor-a, and interleukin-6, all of which are involved in glucose metabolism and/or inflammation.
e. Weight Loss
Chlorella Benefits for Weight LossChlorella may have an effect on how fat cells behave in the body, therefore it may help with weight loss.
Chlorella appears to have good health benefits on slightly hypercholesterolemic subjects’ blood lipid profiles, at least in part by improving serum carotenoid profiles. According to one study, the possible effects of Chlorella on serum lipids might be caused by a suppression of intestinal lipid absorption attributable to increased levels of highly polar carotenoids from Chlorella. However, further studies are required to determine this finding.
Spirulina Benefits for Weight Loss
According to a study, spirulina platensis, as a supplemental therapy, may help with adherence to restricted calorie diet, weight loss management, and triglyceride reduction via modulating anti-inflammatory pathways.
Another study found that consuming Spirulina maxima on a regular basis for three months improves BMI and weight. Furthermore, it improves blood pressure and endothelial function in overweight patients with hypertension.
f. Detoxification
Both algae (spirulina and chlorella) have been shown to be successful in detoxification. Most supplements for heavy metal detox contain at least one of them. In addition, they are unlikely to cause adverse effects.g. Respiratory Health
Chlorella for Asthma and Chronic Obstructive Pulmonary Disease (COPD)A study examining the effect Chorella Vulgaris extract (CVE) on the severity of clinical symptoms of asthma and COPD, found that the rate of improvement in the severity and frequency of sputum brought up and wheezing was significantly greater in the CVE group compared to the control group. (Source)
Spirulina for Chronic Obstructive Pulmonary Disease (COPD)
A study has concluded with the antioxidant status and lipid profile of COPD patients are proven to be improved through an interventional 2 months course of spirulina. Oxidative stress is shown to be reduced as a result of spirulina intervention.
Moringa Oleifera for Bronchial Asthma
A study suggests the usefulness of Moringa Oleifera in the treatment of bronchial asthma. It decreases in severity of symptoms of asthma and also simultaneous improvement in respiratory functions. Further, the hematological profile showed enhancement in the Hb level.
Difference between Chlorella and Spirulina FAQs
a. Should You Take a Greens Supplement on an Empty Stomach?
Some brands advice taking greens supplements on an empty stomach while others prefer to consume them before and after a workout. For optimum results, make sure to follow your supplement’s instructions.b. How Long Does It Take for Greens to Start Working?
In general, two to three months should be sufficient to determine whether the supplements give you health benefits. However, many people notice a difference and have significant results after one or two weeks of consumption. But, if you experience any negative side effects, you should stop using the supplements immediately and best consult a doctor to determine which supplement is suitable for you.c. Euglena vs Spirulina vs Chlorella?
Absorption rate: Euglena has no cell wall, so the digestion and absorption rate is very high. Both spirulina and chlorella have cell walls, and the absorption rate is lower than that of euglena.
Nutritional ingredients: Euglena has β-1,3-glucan, which can help improve constipation; it also contains DHA and EPA which are almost not found in spirulina and chlorella.
Safety: Chlorella has a high content of pheophytin, which is easy to cause photosensitivity. Spirulina is easily contaminated by toxins and heavy metals, and is a multicellular algae with high nucleic acid content, which is not friendly to gout patients. Euglena is a freshwater algae, which does not have the above-mentioned problems, and has a low pheophytin content, which is unlikely to cause photosensitivity.
Euglena is cultivated in freshwater by Ulve, which is a very critical point. Therefore, Euglena does not contain iodine. (Source)
Nutritional ingredients: Euglena has β-1,3-glucan, which can help improve constipation; it also contains DHA and EPA which are almost not found in spirulina and chlorella.
Safety: Chlorella has a high content of pheophytin, which is easy to cause photosensitivity. Spirulina is easily contaminated by toxins and heavy metals, and is a multicellular algae with high nucleic acid content, which is not friendly to gout patients. Euglena is a freshwater algae, which does not have the above-mentioned problems, and has a low pheophytin content, which is unlikely to cause photosensitivity.
Euglena is cultivated in freshwater by Ulve, which is a very critical point. Therefore, Euglena does not contain iodine. (Source)
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