SPIRULINA: NATURE'S IRON-RICH SUPERFOOD
UNDERSTANDING THE ROLE OF IRON IN THE BODY
Iron is an essential mineral that plays a crucial role in maintaining overall health, and spirulina is one of the most powerful plant-based sources of iron available. This blue-green algae may offer a convenient and bioavailable form of iron, making it a valuable addition to diets that may otherwise lack sufficient iron intake.
Iron is an indispensable component of haemoglobin, the protein in red blood cells that transports oxygen from the lungs to the tissues throughout the body. It also plays a vital role in muscle function (through the protein myoglobin), metabolism, and maintaining healthy cells, skin, nails, and hair. Without enough iron, oxygen transport is compromised, which can lead to symptoms such as:
Fatigue and weakness: Often the first and most noticeable symptoms of low iron levels.
Pale skin: A common symptom due to reduced red blood cell production.
Shortness of breath: Due to poor oxygen transport to the muscles.
Cognitive issues: Reduced focus and concentration are common with iron deficiency.
Impaired immune function: Iron is essential for immune health, and low levels can make a person more susceptible to infections.
Spirulina’s Iron Content: A Natural Powerhouse
Per serve, our spirulina powder has 4g of Iron (1 serve is 3 grams or 1 teaspoon) and 132 mg per 100g, which is higher than many other plant-based sources of iron. For instance, spinach—a well-known iron-rich vegetable—contains about 2.7 mg of iron per 100 grams. This makes spirulina a far more concentrated source of iron, even in small amounts.
While our serving size of spirulina contains around 4 mg of iron, the true advantage lies in its bioavailability. Spirulina’s iron is more easily absorbed than the non-heme iron found in many plant foods. This is particularly important because plant-based iron (non-heme) is generally less efficiently absorbed by the body compared to heme iron found in animal products. However, spirulina has been shown to be an exception, offering better absorption rates that make it a practical food for boosting iron intake, especially in plant-based diets.
Recommended Dietary Intake
In Australia, the Recommended Dietary Intake (RDI) for iron is:
- Women (19-50 years): 18 mg per day
- Men (19+ years): 8 mg per day
For post-menopausal women, the RDI decreases to 8 mg per day, aligning with men's needs. Pregnant women have a significantly higher RDI of 27 mg per day, while breastfeeding women need 9-10 mg per day, depending on age. These values follow the guidelines set by the National Health and Medical Research Council (NHMRC) in Australia.
Spirulina is a true superfood, particularly when it comes to its high iron content. It provides a bioavailable, plant-based food source of iron that may support red blood cell production, enhance energy levels, boost cognitive function, and promote overall well-being. Whether you're looking to increase your Iron-rich food intake, improve your athletic performance, or simply enhance your nutrition, spirulina is an excellent food to consume.
REFERENCES:
- Becker, E. W. (2013). Microalgae for Human and Animal Nutrition. In Handbook of Microalgal Culture: Applied Phycology and Biotechnology. John Wiley & Sons.
- Khan, Z., Bhadouria, P., & Bisen, P. S. (2005). Nutritional and therapeutic potential of spirulina. Current Pharmaceutical Biotechnology, 6(5), 373-379. https://doi.org/10.2174/138920105774370607
- Mehta, A., & Pandey, A. (2012). Nutritional profile of Spirulina and its health benefits. Journal of Nutritional Science and Vitaminology, 58(2), 116-122. https://doi.org/10.3177/jnsv.58.116
- Richmond, A. (2004). Handbook of Microalgal Culture: Biotechnology and Applied Phycology. Wiley-Blackwell.
- Gershwin, M. E., & Belay, A. (2008). Spirulina in Human Nutrition and Health. CRC Press.
Every product that Puresia offers is food (and not dietary supplements). Please consult with a healthcare professional before starting any new dietary or health regimen.
The information provided on this website is for informational purposes only and is not intended as medical advice.
*These statements have not been evaluated by the Therapeutic Good of Australia. This product is not intended to diagnose, treat, cure, or prevent any disease.