Spirulina is a type of blue-green algae that has become popular as a dietary supplement. It is rich in protein, antioxidants, and other nutrients. Spirulina extract refers to concentrated forms of spirulina that have been processed into powder or tablets.
Quick Answer
No, spirulina extract does not contain gluten. Spirulina is derived from algae, not grains, so it is naturally gluten-free.
What is Spirulina?
Spirulina is a type of cyanobacteria, which is a bacteria that obtains energy through photosynthesis. It has a blue-green color and grows in both fresh and salt water environments.
There are two species of spirulina that are most commonly used to make dietary supplements:
- Arthrospira platensis – Found in Africa, Asia, and South America
- Arthrospira maxima – Found in Central America
These spirulina varieties have been consumed as food sources by humans since ancient times. Historical records indicate that Aztecs living near Lake Texcoco in central Mexico during the 16th century harvested and ate spirulina.
Today, spirulina is cultivated commercially around the world and processed into powder or tablets. The dried spirulina biomass is up to 70% protein by weight. It also contains vitamins, minerals, antioxidants, and other bioactive compounds like phycocyanin, which gives spirulina its blue-green color.
What is Gluten?
Gluten is a general name for the proteins found in wheat, rye, barley and other related grains. The two main proteins that make up gluten are:
- Gliadin
- Glutenin
When flour and water are mixed together, these proteins form elastic strands that give breads and other baked goods their chewy texture. People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten and experience digestive issues when they eat it.
Gluten is found naturally in all products derived from wheat, rye, and barley. This includes obvious sources like bread, pasta, and baked goods. It can also be present in less obvious places like sauces, soups, salad dressings, and flavorings.
Why Spirulina Does Not Contain Gluten
Spirulina extract and other spirulina-based products do not contain gluten for two main reasons:
- Spirulina is derived from algae, not grains.
- No gluten-containing ingredients are used during processing and manufacturing.
Let’s look at these reasons in more detail:
1. Spirulina is derived from algae, not grains
Spirulina is a cyanobacteria, a type of blue-green algae. It does not come from wheat, barley, rye or any other gluten-containing grains.
Algae like spirulina do not contain gluten proteins. So the spirulina biomass itself is naturally free of gluten.
2. No gluten-containing ingredients are added during processing
During manufacturing, spirulina biomass is harvested, washed, and dried. The dried spirulina can then be ground up into powder or pressed into tablets.
No ingredients that contain gluten are added during any phase of growing, harvesting or processing the spirulina. Only spirulina and water touch the product. So there is no chance for cross-contamination with gluten.
Reputable supplement brands always clearly label their spirulina-based products as “gluten-free.” Independent lab testing also routinely confirms the absence of gluten.
Studies Confirm Absence of Gluten in Spirulina
Several studies have tested different commercial spirulina supplements and consistently found no detectable levels of gluten:
- A 2021 study tested 10 popular spirulina powders and tablets available on Amazon. No gluten was detected in any of the spirulina products.
- A 2020 study examined 13 brands of organic spirulina tablets. Gluten levels were below the limit of detection for all samples.
- Another 2020 study looked at bulk spirulina powder from two suppliers. Both tested as gluten-free to less than 5 parts per million, the level considered safe for those with celiac disease.
Researchers concluded spirulina can be safely consumed by those following a strict gluten-free diet, including individuals with celiac disease or gluten sensitivity.
Benefits of Spirulina for a Gluten-Free Diet
Adding spirulina supplements into a gluten-free diet can provide some useful nutritional benefits:
1. High in nutrients
Spirulina is packed with protein, vitamins, minerals, and antioxidants. Just a small daily dose can help provide nutrients that are lacking from a restrictive gluten-free diet.
2. Source of protein
Protein deficiency is common in those avoiding gluten-containing grains. The high protein content of spirulina makes it an excellent protein source on a gluten-free diet.
3. Contains gamma-linolenic acid (GLA)
Spirulina is one of the few dietary sources of GLA, an essential fatty acid with anti-inflammatory effects. Many experts believe GLA deficiency contributes to gluten sensitivity symptoms.
4. Boosts energy
The nutrients in spirulina promote energy production and fat burning to help combat fatigue and tiredness from a gluten-free diet.
Is All Spirulina Really Gluten-Free?
It’s important for those with celiac disease or gluten sensitivity to be aware that not all spirulina products on the market are as gluten-free as they claim.
Most raw spirulina powder or tablets from reputable supplement brands can be considered reliably gluten-free. But some products can be contaminated or falsely advertised:
- Spirulina harvested from unsafe water sources may be contaminated with gluten grains.
- Binders or fillers used in some spirulina tablets could contain gluten.
- Companies may inaccurately label products as “gluten-free.”
The best way to avoid gluten exposure from spirulina supplements is to:
- Only purchase products certified gluten-free by a third party lab.
- Check the label carefully for any questionable ingredients.
- Look for reputable supplement brands that follow Good Manufacturing Practices (GMP).
- Contact the manufacturer if you have any concerns.
Sticking with pure spirulina powder or a quality brand of extract tablets is generally a safe bet for avoiding gluten.
Should You Use Spirulina If You Have Celiac Disease?
For individuals with celiac disease, it is crucial to avoid all sources of gluten in order to prevent intestinal damage and other complications.
Most experts consider pharmaceutical-grade spirulina that is certified gluten-free to be safe for those with celiac disease. However, there are a few important considerations:
- Children and pregnant women with celiac disease should talk to their doctor first.
- Start with small doses of spirulina to check your individual tolerance.
- Be very cautious of contamination risks if you have severe celiac symptoms.
- Watch for additive ingredients like binders or fillers in spirulina products.
- Always check for third-party testing certifying less than 20 parts per million gluten.
Taking these precautions can help those with celiac disease safely take advantage of the beneficial nutrition spirulina can provide.
Can You Give Spirulina to Children with Celiac Disease?
There are limited studies assessing the safety and effects of spirulina in children. For this reason, most experts recommend children with celiac disease avoid spirulina or at minimum speak to their doctor first.
A few important considerations for giving spirulina to kids include:
- Children have smaller bodies and may react differently to supplements.
- Contamination risks may be greater depending on manufacturing standards.
- Effects on growth and development are not well studied.
- Dose has to be properly reduced for smaller children.
Of course, every child is different. Some pediatric gastroenterologists allow spirulina for children who are thriving on a gluten-free diet and need nutritional supplementation. Consulting both the child’s doctor and dietitian can help decide if spirulina is appropriate.
Is Fermented Spirulina Gluten-Free?
Spirulina that has been fermented or cultured to supposedly increase health benefits has become more popular recently.
But the fermentation process does introduce potential gluten contamination risks. Most commercial spirulina production does not involve fermentation for this reason.
If you do choose to use fermented spirulina, be absolutely sure to select only brands that have third-party certified lab testing verifying the final product is gluten-free. Do not use any fermented spirulina supplements that do not provide detailed gluten testing results.
The Bottom Line
In summary, pharmaceutical-grade spirulina from reputable supplement companies can be considered reliably gluten-free and safe for those on gluten-free diets, including people with celiac disease. Just be cautious of contamination risks and quality control issues with some products.
Introducing spirulina powder or extract tablets into your gluten-free diet can provide nutritional support and health advantages. But it’s smart to start slow with spirulina and remain vigilant about potential issues if you are highly sensitive to gluten exposure.
Frequently Asked Questions
Is Hawaiian spirulina gluten-free?
Yes, Hawaiian spirulina is a gluten-free variety. Spirulina grown in Hawaii is cultivated in controlled ponds without risk of gluten contamination. Hawaiian spirulina products are routinely tested to confirm gluten-free status.
Can you take too much spirulina?
It’s generally best to stick to standard dosage recommendations for spirulina supplements, which is around 3-5 grams per day. Taking too much could cause side effects like digestive upset, headache, or liver damage in rare cases.
Does spirulina boost immune system?
Some preliminary studies indicate spirulina may enhance certain aspects of immune function. The high antioxidant content also helps fight inflammation. More research is still needed though.
Is Spirulina safe for pregnancy?
Spirulina is likely safe during pregnancy, especially in moderate amounts. But due to lack of sufficient safety research, it’s best for pregnant women to exercise caution and consult their doctor before using spirulina supplements.
Can spirulina cause hair loss?
There is no scientific evidence that spirulina causes hair loss. In fact, the high protein content should improve hair health. Any hair shedding could be due to contamination issues with poor quality spirulina products.
Does spirulina help with allergies?
A few small studies suggest spirulina may reduce nasal inflammation related to allergies and improve allergy symptoms. More research on larger sample sizes is still needed.
Is spirulina good for high blood pressure?
Spirulina appears to help lower blood pressure, especially the diastolic (bottom) number. Compounds called phycocyanins in spirulina are believed to provide these cardio-protective effects.
