Chlorella

    Written by:
    Brady Holmer

    Fact-checked

    by:

    Nick Milazzo
    Last Updated: March 19, 2024

    Chlorella is a freshwater green alga commonly used as a plant-based source of vitamin B12 for vegans and vegetarians. It’s a rich source of micronutrients and may have benefits for cardiometabolic health, immune function, pregnancy, and exercise performance.

    Overview

    Dosage information

    In the scientific literature, the total daily dose of chlorella ranges from 6 to 10 grams per day. Although there aren’t clear reasons for this range, it appears to be somewhat effective. Higher doses have not been sufficiently tested, and the optimal dose of supplemental chlorella is not known.

    For exercise performance, most studies use a dose of 6 grams per day for 3–4 weeks, although emerging research suggests that even a single acute dose (6 grams) of chlorella increases plasma levels of lutein, beta-carotene, and zeaxanthin for up to 72 hours.[1]

    Doses of up to 10–15 grams per day appear to be safe. Cardiovascular benefits have been observed with 4 grams per day, and more than 1.5 grams per day seems to be necessary to benefit glycemic control in type 2 diabetes.[2]

    Frequently asked questions

    Update History

    Examine Database References

    1. Vaccine Augmentation - Halperin SA, Smith B, Nolan C, Shay J, Kralovec JSafety and immunoenhancing effect of a Chlorella-derived dietary supplement in healthy adults undergoing influenza vaccination: randomized, double-blind, placebo-controlled trialCMAJ.(2003 Jul 22)
    2. Immunity - Otsuki T, Shimizu K, Iemitsu M, Kono ISalivary secretory immunoglobulin A secretion increases after 4-weeks ingestion of chlorella-derived multicomponent supplement in humans: a randomized cross over studyNutr J.(2011 Sep 9)
    3. Blood Pressure - Fallah AA, Sarmast E, Habibian Dehkordi S, Engardeh J, Mahmoodnia L, Khaledifar A, Jafari TEffect of Chlorella supplementation on cardiovascular risk factors: A meta-analysis of randomized controlled trialsClin Nutr.(2018-Dec)
    4. Blood Pressure - Shimada M, Hasegawa T, Nishimura C, Kan H, Kanno T, Nakamura T, Matsubayashi TAnti-hypertensive effect of gamma-aminobutyric acid (GABA)-rich Chlorella on high-normal blood pressure and borderline hypertension in placebo-controlled double blind studyClin Exp Hypertens.(2009 Jun)
    5. Blood Pressure - Ayatollahi SA, Asgary S, Ghanbari F, Karimi R, Kobarfard F, Sarfaraz S, Nazim U, Mohammadi Pour PQuantifying the Impact of Algae Supplement on Blood Pressure: Systematic Review and Meta-analysis of Randomized Controlled Trials.Curr Probl Cardiol.(2022-Nov)
    6. Anti-Oxidant Enzyme Profile - Lee SH, Kang HJ, Lee HJ, Kang MH, Park YKSix-week supplementation with Chlorella has favorable impact on antioxidant status in Korean male smokersNutrition.(2010 Feb)
    7. Anemia Risk - Shiro Nakano, Hideo Takekoshi, Masuo NakanoChlorella pyrenoidosa supplementation reduces the risk of anemia, proteinuria and edema in pregnant womenPlant Foods Hum Nutr.(2010 Mar)
    8. Fibromyalgia Symptoms - Merchant RE, Carmack CA, Wise CMNutritional supplementation with Chlorella pyrenoidosa for patients with fibromyalgia syndrome: a pilot studyPhytother Res.(2000 May)
    9. Blood glucose - Ding KX, Gao TL, Xu R, Cai J, Zhang HQ, Sun YY, Zhong F, Ma AGQuantifying the Effect of Supplementation with Algae and Its Extracts on Glycolipid Metabolism: A Meta-Analysis of Randomized Controlled Trials.Nutrients.(2020-Jun-08)