First, I will start off with Chlorophyll.
What is Chlorophyll?
Resource written by Jillian Levy, CHHC. The reference resource of Dr. Axe (Co-Founder of Ancient Nutrition). Chlorophyll is a plant pigment essential for photosynthesis, the process by which plants convert light energy into chemical energy. It absorbs light most efficiently in the blue and red wavelengths and reflects green light, giving plants their green color. Chlorophyll is thought to offer several health benefits, including potential cancer prevention. Some research suggests it may help protect cells from damage caused by toxins like aflatoxins and reduce oxidative stress.
Chlorophyll is a natural compound found in all green plants, including leafy greens and certain algae. Chlorophyllin, a semi-synthetic derivative of chlorophyll, is used in supplements and is known for its potential to neutralize oxidants and reduce oxidative damage from poor diet, chemical exposure, UV light, and radiation.
Benefits of Chlorophyll include:
- Cancer Prevention: Some studies suggest chlorophyll may help reduce the risk of cancer by blocking carcinogenic effects.
- Liver Detoxification: Chlorophyll may support liver function and detoxification processes.
- Wound Healing: It can accelerate the healing of skin wounds.
- Digestion and Weight Control: May improve digestive health and assist in weight management.
- Skin Protection: Helps protect the skin from damage and inflammation.
- Anti-Inflammatory: Can reduce inflammation throughout the body.
Risks and Side Effects
Chlorophyll and chlorophyllin are generally considered safe, with minimal risk of toxicity. Over the past 50 years, few toxic effects have been reported, even in individuals with compromised immune systems.
Possible minor side effects include:
- Discoloration: Green urine or feces and temporary tongue discoloration.
- Digestive Issues: Mild indigestion or diarrhea, usually resolving quickly.
- Sun Sensitivity: Chlorophyll can increase sensitivity to sunlight, especially if combined with photosensitizing medications, increasing the risk of sunburn.
Foods Containing Chlorophyll
Top sources of chlorophyll are green vegetables and algae. Some high-chlorophyll foods include:
- 1 cup spinach
- 1/2 cup parsley
- 1 cup watercress
- 1 cup green beans
- 1 cup arugula
- 1 cup endive
- 1 cup sugar snap peas
- 1 cup Chinese cabbage
Supplements and Dosage
Chlorophyllin supplements are widely available and can be used to increase chlorophyll intake. Liquid chlorophyll and capsules are common forms.
The dosage of standard liquid Chlorophyll:
- is around 1 to 2 teaspoons (5 to 10mL) mixed in a glass of water or juice once or twice daily.
- which is highly concentrated, it may be lower such as, 1/2 teaspoon (2.5mL) once a day.
Conclusion
- Chlorophyll Benefits: Includes cancer prevention, liver detoxification, wound healing, digestive health, skin protection, and anti-inflammatory effects.
- Best Sources: Green vegetables and algae. To maximize chlorophyll benefits, consume these foods raw or lightly cooked.
Spirulina: What Is It?
Resource medically reviewed by Amy Richter, RD, written by Joe Leech, MS. Spirulina is a type of blue-green algae that grows in both fresh and saltwater. It is available as a supplement in tablet or powder form. Spirulina is renowned for its rich nutrient profile and antioxidant properties.
10 Health Benefits of Spirulina:
- Rich in Nutrients: Contains proteins, vitamins, and minerals.
- Antioxidant Properties: Provides powerful antioxidants that help combat oxidative stress.
- Cholesterol and Triglyceride Levels: May help lower cholesterol and triglycerides.
- LDL Cholesterol Protection: Protects LDL cholesterol from oxidation, reducing the risk of cardiovascular disease.
- Anti-Cancer Properties: Some evidence suggests spirulina may have anti-cancer effects.
- Blood Pressure: May help reduce blood pressure.
- Allergic Rhinitis: Can alleviate symptoms of allergic rhinitis.
- Anemia: Might be effective against anemia.
- Muscle Strength and Endurance: May improve physical performance.
- Blood Sugar Control: Could support better blood sugar regulation.
What Does Spirulina Do to the Body?
Spirulina provides a range of nutrients and antioxidants that may help manage inflammation, blood sugar levels, cholesterol, and blood pressure.
Who Should Not Take Spirulina?
Spirulina is generally safe, but some individuals might experience:
- Digestive Issues: Gas, bloating, or diarrhea, particularly when starting supplementation.
- Headaches: May occur in some people.
- Allergic Reactions: Rash, itching, or difficulty breathing should be addressed with medical attention.
- The typical dosage is 2 to 3 grams per day. Which is usually about 4 to 6 tablets, depending on the tablet's weight.
- some people take up to 10 grams per day, particularly for specific health conditions or athletic performance be about 10 to 20 tablets.
- is 1 to 3 teaspoons per day (around 2 to 6 grams)
- similar to tablets, up to 10 grams per day (which might be around 2 to 4 teaspoons).
- Start low: If you're new to Spirulina, start with a lower dose to see how your body reacts, then gradually increase.
- Take with water: Ensure you take it with plenty of water.
- Consult a Doctor: If you have any pre-existing health conditions or are pregnant or breastfeeding, it's best to consult a healthcare provider before starting Spirulina.
- Always follow the specific instructions on the product label, as dosages can vary by manufacturer.
Is It Good to Take Spirulina Every Day?
Most people take up to 10 grams daily for up to 6 months. Consult with a healthcare provider for personalized advice.
How you can use Spirulina
What is Moringa?
Resource of Dr. Axe (Co-Founder of Ancient Nutrition), written by Jillian Levy, CHHC. Moringa, also known as the "miracle plant," is a tropical plant native to the Himalayan region and parts of India and Africa. It contains over 90 beneficial compounds, including vitamins, minerals, and antioxidants. Traditionally used in Ayurvedic medicine for over 4,000 years, Moringa is celebrated for its anti-inflammatory and anti-nutrient properties. Moringa itself is a vegetable, specifically a leafy green that comes from the Moringa oleifera tree, often referred to as the "drumstick tree" or "miracle tree". The edible parts of the Moringa plant include the leaves, pods, seeds, and flowers.
However there are other vegetables that naturally contain Moringa. Instead, Moringa is often added to vegetable-based dishes to enhance their nutritional content.
Benefits of Moringa include:
- Inflammation-Related Diseases: May help manage conditions related to inflammation.
- Cancer: Potential anti-cancer properties.
- Diabetes: Helps regulate blood sugar levels.
- Anemia: Supports treatment of anemia.
- Energy and Fatigue: Combats low energy and fatigue.
- Arthritis: Alleviates joint pain and rheumatism.
- Allergies and Asthma: May provide relief from allergies and asthma.
- Digestive Health: Improves symptoms of digestive issues.
- Chronic Headaches: Can help with chronic headaches.
- Heart Health: Supports cardiovascular health, including lowering blood pressure.
- Kidney Stones: May aid in the prevention of kidney stones.
- Thyroid Disorders: Potential benefits for thyroid health.
- Sex Drive: Can enhance libido.
- Infections: Addresses bacterial, fungal, viral, and parasitic infections.
Nutrition Facts
Moringa is highly nutritious. For example:
- Protein: Twice the amount found in yogurt.
- Vitamin A: Four times the amount found in carrots.
- Potassium: Three times the amount found in bananas.
- Calcium: Four times the amount found in cow's milk.
- Vitamin C: Seven times the amount found in oranges.
What is Moringa Good For?
- Antioxidants and Anti-Inflammatory Compounds: Provides essential antioxidants and anti-inflammatory benefits.
- Hormonal Balance and Aging: Balances hormones and slows aging effects.
- Digestive Health: Improves digestion.
- Blood Sugar Levels: Helps in managing diabetes.
- Skin Protection: Nourishes and protects the skin.
- Mood and Brain Health: Supports mood stabilization and brain health.
- Environmental Benefits: Positive impacts on environmental sustainability.
How to Use Moringa
Moringa is often available in powder or capsule form in the U.S. due to the long transport time from its native regions. It can also be consumed as tea or oil.
Dosage Recommendations
There is no official recommended dosage for Moringa, but evidence suggests an optimal dose may be 29 milligrams per kilogram of body weight. Start with half a teaspoon of dried Moringa daily and gradually increase intake. Some people use Moringa intermittently rather than daily to avoid potential digestive issues. For capsule dosages it's often recommended to start with a lower dosage (1 capsule per day) to see how your body responds, then gradually increase to the full dosage.
Important Notes:
- Always follow the dosage instructions provided by the manufacturer on the product label.
- Consult a healthcare provider before starting any new supplement, especially if you have underlying conditions or are pregnant, nursing, or taking other medications.
- is 1-2 capsules (usually 400-500 mg per capsule) taken once or twice daily.
- 2-3 capsules daily, depending on the specific products instructions.
- Specific health conditions are up to 6 grams per day, but this should only be done under the guidance of a healthcare provider.
Risks and Side Effects
Moringa is generally well-tolerated but may cause:
- Lower Blood Pressure: Can potentially lower blood pressure.
- Uterine Contractions: High doses or extracts may induce contractions.
- Fertility Concerns: Potential impact on fertility.
- Digestive Issues: Can cause upset stomach or laxative effects if overused.
Avoid Moringa extracts and high doses during pregnancy or breastfeeding due to potential risks.
What is Chlorella?
Resource written by Medical Author: Dr. Sruthi M., MBBS. Resource from MedicineNet. Chlorella is a single-cell green algae found in freshwater environments. It contains chlorophyll and is rich in essential nutrients, vitamins, minerals, and antioxidants. It is available in the U.S. as powders, pills, or extracts.
The Nutritional Content of Chlorella
Nutritional values per 5 grams of Chlorella powder and 3.9 grams of pills:
- Calories: 15 for powder; 9.98 for pills.
- Carbohydrates: 2g for powder; 1g for pills.
- Protein: 3g for powder; 2g for pills.
- Vitamin C: 2% DV for powder; 130% DV for pills.
- Vitamin B12: 250% DV for powder; 60% DV for pills.
- Vitamin A: 60% DV for both forms.
- Calcium: 2% DV for powder; not specified for pills.
- Iron: 70% DV for powder; 35% DV for pills.
Additional Nutrients: Vitamin K, Vitamin D, Omega-3 fatty acids, Zinc, Carotenoids, Polysaccharides.
12 Health Benefits of Chlorella:
- Boosts Immunity: Enhances the immune system.
- Improves Cholesterol Levels: Helps manage cholesterol.
- Cancer Prevention: May reduce cancer risk.
- Reduces High Blood Pressure: Supports healthy blood pressure levels.
- Improves Blood Sugar Levels: Helps regulate blood sugar.
- Detoxifies the Body: Aids in detoxification.
- Aids in Digestion: Supports digestive health.
- Enhances Endurance: Improves physical stamina.
- Aids in Weight Loss: May assist in weight management.
- Helps with PMS: Alleviates premenstrual symptoms.
- Supports Eye Health: Benefits eye health.
- Supports Health during Chemotherapy: May help during cancer treatments.
- General Dosage: 1-2 grams per day (about 1 teaspoon)
- Higher Dosages: Some people take up to 10 grams per day, but it's advisable to start with a smaller amount and gradually increase.
- Usage: The powder can be mixed into smoothies, juices, water, or sprinkled over food.
- General Dosage: 2-3 grams per day (often 4-6 Capsules, depending on the capsule size).
- Higher Dosages: Up to 6 grams per day can be taken, but it's best to follow a product's label or a healthcare provider's advice.
- Usage: Capsules are taken with water, typically before meals.
- General Dosage: 100-300 mg of Chlorella extract per day.
- Higher Dosages: Consult the specific product label or a healthcare provider for concentrated extracts, as the potency can vary widely.
- Usage: Usually taken in liquid form, added to water, or taken as drops under the tongue.
- Start Slowly: It's recommended you start with a lower dosage and gradually increase, to avoid any digestive discomfort.
- Consult a Healthcare Provider: You need to ask a healthcare professional, especially if you have any health conditions, are pregnant or breastfeeding, or are taking other medications.
- Product-Specific Instructions: Follow the dosage instructions on the product label, as concentrations and recommended amounts can vary by brand.
Are There Any Risks Associated with Chlorella?
While generally safe, Chlorella supplements come with some risks:
- Drug Interactions: High vitamin K content can interfere with blood-thinning medications like Warfarin.
- Allergic Reactions: Possible severe allergies and respiratory distress.
- Gastrointestinal Discomfort: May cause nausea, diarrhea, and other digestive issues.
- Skin Sensitivity: Can increase skin sensitivity to sunlight; use sunblock to prevent rashes and burns.
- Not Useful for Immunodeficiency: May not be beneficial for individuals with compromised immune systems.
- Uncertainty of Nutritional Content: Nutrient levels can vary based on species and growing conditions.
- Minor Symptoms of taking Chlorella will disappear in a short period of time, such as, gastrointestinal discomfort and skin sensitivity.
