The Benefits of Eating Algae and Taking Algae Supplements

While it isn’t a new concept, eating algae and taking algae supplements is beginning to trend once again, and for good reason. We’re seeing new formats for consuming algae, and the benefits are big—both internal and external. “Chlorella and spirulina are wellness OGs that have been used for decades in pill and powder form to help promote health,” says Jennifer Hanway, a certified holistic nutritionist. Yet, they still haven’t caught on like collagen has, for example, and there’s a lot more science behind them.

Michael Sette, chief marketing officer of ENERGYbits algae-based tablets, says algae were the first life on earth 4 billion years ago. “They are the most nutrient-dense food in the world with health and beauty benefits documented in tens of thousands of scientific studies,” he explains. “Yet in spite of this pedigree, algae and its long list of health and beauty benefits are still virtually unknown outside of Asia. Fortunately, this is finally changing.” Here, wellness experts share their insight on why we should be eating algae and taking algae supplements to boost our health, wellness and beauty.

Featured Experts

• Jennifer Hanway, a certified holistic nutritionist, online metabolic weight-loss coach, celebrity nutritionist and wellness expert
• Catharine Arnston, founder of ENERGYbits algae-based tablets
• Michael Sette, chief marketing officer of ENERGYbits

The Three Main Types of Algae

“Algae are diverse, plant-like organisms that are found mainly in aquatic environments,” explains Hanway. “They range from tiny forms like phytoplankton (microalgae) to large seaweeds (macroalgae).” Sette describes macroalgae as “the stringy stuff you see wash up on beaches,” which is also known as seaweed. “It is only found in oceans it has high fiber, but virtually no nutrients. Microalgae is completely opposite. It is microscopic in size, has virtually no fiber and has the highest concentration of nutrients in the world. Microalgae is found everywhere, including oceans and lakes, and there are tens of thousands of strains.” There are three main types of microalgae that we are seeing used in supplements at the moment, says Hanway, and they have different health and beauty benefits.

Chlorella

“This green microalgae is rich in vitamins D2 and B12, folate and iron,” says Hanway. “It’s highly valued for its detoxifying properties, particularly in binding and expelling heavy metals from the body. It has also shown potential in improving cardiovascular health, managing diabetes and supporting liver function. Chlorella is one of the most widely available algae to be used as a supplement. This supplementation has been shown to improve cholesterol levels, blood pressure and blood glucose, contributing to heart health.”

Spirulina

“This blue-green microalgae is praised for its high protein content, antioxidants and essential fatty acids,” says Sette. “It’s particularly effective in boosting energy, supporting the immune system and providing anti-inflammatory benefits. Spirulina’s unique pigment, phycocyanin, also has potential anti-cancer properties, making it a highly efficacious choice for overall wellness.”

“Neither spirulina nor chlorella are found in the ocean,” adds Sette. “Instead, they are harvested in fresh water as agricultural crops. The vast majority of these farms are in Asia. There, spirulina and chlorella farming has grown into a multibillion dollar agricultural industry. In Asia, algae is consumed daily.”

Red Algae (Astaxanthin)

Astaxanthin is a powerful antioxidant found in red algae, which Hanway says is particularly beneficial for skin health. “It protects against UV damage and reducing the appearance of wrinkles.”

The Skin Benefits of Eating Algae

When consumed, microalgae like spirulina and chlorella offer a range of skin benefits due to their rich nutrient bioavailable profiles. “These tiny powerhouses are packed with antioxidants, including over 40 vitamins and minerals that help combat free radicals that cause skin aging,” says Sette. “The high protein content in microalgae supports collagen production, leading to firmer and more youthful-looking skin. Additionally, microalgae are rich in essential fatty acids, which help maintain the skin’s moisture barrier. This keeps skin hydrated and helps reduce the appearance of fine lines and wrinkles.”

For those who suffer from acne, chlorella may be a good algae to try. “The detoxifying properties of chlorella can also promote clearer skin by helping to eliminate toxins from the body,” Sette adds. “This could potentially reduce acne and other skin conditions.”

Algae Foods + Supplements: Favorites to Try

There are dozens of algae pills and powders on the market, but it can be tough to find one you like that you’ll actually want to take regularly. I’ve long been a fan of Sakara Life’s Protein + Greens Super Powder, which contains both chlorella and spirulina, and has a yummy vanilla flavor. The combination of detoxifying benefits and lean muscle support via 12 grams of plant protein is a winning one.

I’ve also recently become a fan of ENERGYbits, which I’d describe as tiny algae tablets with big benefits. Just swallow them like you would a pill, and voila! The founder, Catharine Arnston, started the company after her sister’s breast cancer diagnosis. Her oncologist had advised her to follow an alkaline diet to heal faster, so Arnston began researching alkaline foods and discovered algae. She learned that it was the most alkaline, plant-based, nutrient-dense food in the world, and the rest is history. The company has tablets for Energy, Vitality, Beauty and Recovery, which are made from pure spirulina or chlorella.

Why Algae Is Trending Again Now

“I believe the growing popularity of algae as a nourishing food and as an ingredient in beauty products can be attributed to several key factors,” says Arnston. “First and foremost, there’s a growing awareness and appreciation for nutrient-dense, plant-based foods. Consumers are becoming more educated about the importance of holistic health and are seeking out natural, sustainable options to support their well-being. Another factor driving this trend is the increasing interest in sustainability. As people become more conscious of their environmental impact, they’re looking for eco-friendly food sources. Algae is incredibly efficient to produce, requiring minimal resources compared to traditional agriculture.”

Hanway agrees. “I think their recent rise in popularity could be due to the fact that they can be grown in a sustainable manner. This makes them an environmentally friendly source of nutrition,” Hanway explains. “And, with the rise in popularity of plant-based diets, algae offers a nutrient-dense option that is rich in essential vitamins and minerals that are often lacking in vegan diets.”

However, despite the growing trend, Sette says that in the United States, most people are still unfamiliar with algae and its benefits because they have never seen an algae farm. “In fact, most people in the U.S. are unaware that algae or algae tablets are food. They mistakenly think they are a supplement. Yet even the FDA regulates algae as a food because it is harvested as a food and is an ingredient in other foods and beauty products.”

Algae Cooking Oil: Have You Tried It?

One reason algae may be trending right now is the rise of algae cooking oil. A company called Algae Cooking Club launched a very Instagrammable product called Chef-Grade Algae Cooking Oil, which is buzzing in the culinary community and on social media. It offers a sustainably sourced alternative to traditional cooking oils that are produced using industrial farming methods. The oil is processed similarly to how beer is brewed. However, instead of using yeast, the company uses algae, which is fermented in large, stainless steel tanks. Though I have yet to try the oil personally, the company says it’s full of healthy omega-9 fats and tastes “light, neutral and just a little buttery.”

Charlotte Palermino, cofounder of Dieux and self-proclaimed foodie, discovered the oil on Instagram via chef Sophia Roe. “When I saw biotech cooking oil, I had to try,” she says. “Why? Plant-based products are much better for the environment than animals, but it still requires industrial agriculture. To get the scale needed, you have to use a lot of land. Biotech really is the future. Can’t wait to cook more and explain the technology behind it (algae is a wild lil organism), but till then, it really does taste like butter.”

Is there anyone who shouldn’t consume algae?

Though spirulina and chlorella are generally suitable for everyone, like with any food or supplement, there will be exceptions. “Algae like spirulina can stimulate the immune system, which might exacerbate autoimmune conditions,” says Hanway. “Additionally, the high vitamin K content in some algae could interfere with blood-thinning medications. And lastly, certain algae are high in iodine, which can affect thyroid function in sensitive individuals. As with any supplement, it is always recommended to check with your doctor or medical professional before introducing it into your diet.” 

Sette adds an important note: “Because chlorella has powerful detoxifying properties, it may cause mild detoxification side effects depending on an individual’s level of toxicity.”