There are two most important forms of dietary algae that you just’ll discover in greens dietary supplements: chlorella and spirulina. Each are microalgae which can be dried right into a darkish inexperienced powder and “present a wide range of key vitamins, similar to wholesome fat and vegan protein,” says BODi Principal Scientist Paul Falcone.
Whereas they each include excessive ranges of antioxidant-like compounds and are taken as health-promoting dietary supplements, is one higher than the opposite?
Falcone helped us take a more in-depth take a look at chlorella vs spirulina, so learn on to see which inexperienced reigns supreme as one of the best high-quality, plant-based supply of nutritional vitamins, protein, and antioxidants.
What’s the Distinction Between Chlorella and Spirulina?
There are two most important variations between these microalgae: how they’re processed and their dietary profiles.
1. Processing
Spirulina is harvested and dried, an easy industrial course of used for millennia by native cultures in Africa and Mexico.
Chlorella, then again, has a cell wall that have to be cracked to make it digestible and to forestall uncommon cases of photosensitivity amongst shoppers. However this provides a step to the packaging course of, which explains why spirulina was initially extra widespread. Chlorella was solely found within the 1800s and packaged with the wanted cell wall penetration beginning within the Nineteen Seventies.
2. Dietary profiles
Regardless that spirulina has been round longer commercially, chlorella might be extra nutritious. “Chlorella edges out the win right here resulting from having increased quantities of vital vitamins,” says Falcone.
Well being Advantages of Spirulina
Whereas chlorella has the dietary edge, spirulina nonetheless has many well being advantages. Listed here are its high properties.
1. Nutritional vitamins and minerals
Spirulina supplies extra copper than chlorella, containing almost twice the day by day worth (DV) per ounce. It is usually barely increased in vitamin B1, AKA thiamin.
2. Protein
Spirulina incorporates 16 grams per ounce, making it very excessive in protein for plant-based meals. Not solely is the protein content material excessive, however it additionally consists of all kinds of amino acids (the constructing blocks of protein), which is vital to protein high quality.
Well being Advantages of Chlorella
Spirulina outperforms chlorella in a few methods, however chlorella outdoes spirulina in lots of extra. Listed here are some examples of its well being advantages.
1. Nutritional vitamins and minerals
In comparison with spirulina, chlorella incorporates greater than seven instances the phosphorous, which is a key mineral and a structural part of DNA, RNA, and ATP (the vitality molecule).
2. Protein
Like spirulina, chlorella is about 50% protein by weight, making it a great way to get protein from a plant supply.
3. Chelation
Each microalgae are efficient at serving to the physique rid itself of heavy metals. Nonetheless, once you chelate with chlorella, additionally, you will reap the numerous further advantages of chlorella over spirulina.
Falcone notes that whereas it was extra advanced to provide chlorella than spirulina previously, issues have modified. “Presently, the cracking of the cell wall is a part of chlorella’s harvesting course of, so chlorella can now be produced as rapidly and successfully as spirulina. Due to chlorella’s superior dietary profile, I anticipate it to turn out to be extra prevalent out there.”
4. Wholesome fat
In a research evaluating a number of samples of spirulina and chlorella, each microalgae sorts contained a wide range of vital fatty acids. However whereas the 9 whole samples confirmed broad variability in fatty acid composition resulting from variations in rising circumstances and processing, the chlorella appeared to supply increased quantities of sure wholesome fat.
What Research Have Mentioned About Coronary heart Well being
Chlorella and spirulina have been studied as helpful for cardiovascular health. They’ve been proven to assist regular coronary heart well being.
The Backside Line
Spirulina has many well being advantages and is a good addition to any food plan, however chlorella is the higher alternative in your total well being and wellness.
As Falcone says, lots of the advantages of chlorella will come from the evidence-based actions of key vitamins: Protein is a necessary constructing block of life, phosphorous is a needed structural part of DNA and ATP, and wholesome fat assist assist regular mind and cell operate. No matter your well being targets, chlorella is a superb device to have in your package.*
*These statements haven’t been evaluated by the Meals and Drug Administration. This product just isn’t meant to diagnose, deal with, remedy, or stop any illness.
