Evidence supporting the use of: Spirulina
For the health condition: Exercise

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Spirulina, a blue-green algae, has garnered interest as a supplement to support exercise performance and recovery. Scientific studies, primarily small-scale human trials and animal research, suggest that spirulina may have modest benefits for exercise-related outcomes. The proposed mechanisms include its antioxidant properties, anti-inflammatory effects, and its content of proteins, vitamins, and minerals that could help reduce exercise-induced oxidative stress and muscle damage.

A handful of clinical trials have found that spirulina supplementation can improve endurance and delay fatigue in athletes. For example, a 2010 study published in "Medicine & Science in Sports & Exercise" reported improved exercise performance and reduced markers of oxidative stress in moderately trained men who took spirulina. Another study showed increases in fat oxidation and reductions in muscle damage markers following spirulina supplementation. However, not all studies have found significant effects, and the magnitude of benefit appears to be modest.

Overall, while there is emerging scientific evidence supporting the use of spirulina for exercise performance and recovery, the data is not robust or consistent enough to warrant a high evidence score. Most studies have small sample sizes, short durations, and sometimes lack rigorous controls. More large-scale, well-designed clinical trials are needed to confirm these benefits. Spirulina is not traditionally used for exercise enhancement; its use in this context is based on recent scientific exploration rather than historical practice.

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