Spirulina and pregnancy: benefits and advice for use
Often mistakenly equated with algae, the spirulina is actually a cyanobacteria with remarkable nutritional qualities. Long consumed throughout the world, it seduces with its rich in protein, iron, vitamins and minerals. It is therefore legitimate to ask whether spirulina can be consumed with complete peace of mind during the day. pregnancy and breastfeeding - A period when a woman's need for nutrients is heightened? What benefits can it offer mom and her toddler? In this article, I propose to answer your questions based on scientific research and my experience as a former midwife.
Why eat spirulina during pregnancy?
Pregnancy is a single period in a woman's life where its nutritional needs are multiplied. This is because the body is working harder to ensure the healthy development of the fetus and to prepare for birth. It is therefore essential toavoid stress and fatigue, and adopt a a varied, balanced and appropriate diet to live through this period with peace of mind.
Against this backdrop, the spirulinacan provide a valuable support thanks to its rich, natural composition: proteins, vitamins, trace elements, pigments and enzymes. In this way, it can contribute to the mother's vitality, while supporting the harmonious development of the unborn child.
A precious source of iron to support the mother-to-be
During pregnancy iron needs increase to support the baby's development and the increase in maternal blood volume. Insufficient intake can lead to fatigue, low energy levels and unstable morale, especially from the sixth month onwards.
A insufficient intake can lead to a drop in haemoglobinbelow reference values. This would concern almost 32 million pregnant women in the world. This imbalance, often linked to a lack of iron, can disrupt pregnancy and childbirth. It may be linked to premature birth, lower baby weight, longer recovery time or more difficult postnatal period on an emotional level. [1,2,3,4].
The spirulina is a exceptional source of naturally-occurring iron (28.5 mg of iron per 100 g of spirulina - source CIQUAL). It is well assimilated and generally well-tolerated.Unlike some synthetic alternatives, which can cause digestive discomfort.
Gradual consumption of spirulina from the start of pregnancy would help to support daily intakes gently.
However, it is essential to consult a healthcare professional before starting any supplementation, especially in cases of proven deficiency, which requires personalized medical follow-up.
Tip
Avoid consuming spirulina at the same time as tea or coffee, as these can limit iron assimilation. Instead, combine it with fruit rich in vitamin C (such as oranges or kiwis) to boost its absorption.
A natural wealth of vitamins and minerals
In addition to iron, spirulina is also an excellent source of :
- Group B vitamins:particularly vitamin B9 (94 µg per 100 g of spirulina - source CIQUAL),
- Vitamin A (as ß-carotene: 342 µg),
- Calcium (120 mg),
- Zinc: (2 mg).
These vitamins and minerals play a fundamental role in the smooth progress of pregnancy, in particular to support the development of the baby's nervous system and mom's overall balance.
Spirulina is also rich in high-quality proteins (58 g protein/100 g - source CIQUAL). It contains all essential amino acids. They are required for :
- The fabric construction,
- L'accompanying body transformations during pregnancy
- A a feeling of strength and stability throughout this adventure.
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And after birth? Spirulina to support breastfeeding
Similarly, breastfeeding is an equally demanding period for the mother. Providing your baby with everything he needs requires a balanced diet every day. In this context, the spirulina can be a real support thanks to its rich nutrient contentby accompanying the mother's vitality and contributing to the quality of breast milk.
Spirulina, with its wealth of vitamins, minerals and proteins, can help support the mother's nutritional needs and enrich the quality of breast milk. It can also help mothers recover from childbirth.
The effects of spirulina during pregnancy and breastfeeding: what studies show
From preliminary research on animal models suggest that spirulina may have a beneficial beneficial effect during pregnancy and breast-feeding.
A study in rats showed that spirulina supplementation increased significantly hemoglobin levels and iron reserves during pregnancy and breastfeeding.[5]
In addition to iron intake, the quality of maternal protein is essential for fetal brain development. In rats subjected to protein malnutrition, spirulina attenuated several deleterious effects: faster development of reflexes, improved motor, cognitive and memory skills in young children. These effects are thought to be linked to reduced oxidative stress, reduced microglial activation and neuronal protection [6,7]. Supplemented mothers also showed a improved physical appearance, greater muscle strength and fewer signs of anxiety or anhedoniasuggesting a positive effect on their well-being.
In an animal model simulating pre-eclampsia - characterized by high blood pressure and poor placental circulation - phycobiliproteins from spirulina helped reduce the risk of pregnancy-related imbalances. lower blood pressure, improve glucose management and support vascular functionprobably thanks to their antioxidant properties [8].
However, while promising, these results come from animal studies. Clinical research is needed to confirm these effects in humans and establish reliable recommendations.. Nevertheless, these studies highlight the potential of spirulina as a nutritional supplement during pregnancy and breastfeeding.
Is spirulina safe during pregnancy and breastfeeding?
Spirulina is generally well tolerated during pregnancy and breastfeeding, provided it comes from a reliable source. Its quality depends largely on the cultivation conditions and the drying process: it must be grown in a healthy environment, free of pesticides and contaminants, to guarantee its purity. Some spirulina, grown in polluted areas, may contain traces of heavy metals or other undesirable substances. It is therefore essential to choose your product carefully. To help you make the right choice, we have drawn up a full article to help you select a quality spirulina.
However, as with any dietary supplement, it is advisable to seek your doctor's advice before starting spirulina supplementation.
How should spirulina be consumed during pregnancy and breastfeeding?
Spirulina comes in several forms, including powder, twigs or tablets. You can add it to a smoothie, fruit or vegetable juice, yoghurt or salad. For more information, please consult our article Spirulina for everyday use: easy to add to your diet.
The amount of spirulina to consume may vary according to each woman's needs. As a general rule daily dose of 3 to 5 grams is recommended, corresponding to around 50 mg per kilo of body weight. During pregnancy, this amount can be increased to 10 grams per day, depending on individual needs and tolerance.
It's important to start consuming spirulina very gradually during pregnancy, and to stay well hydrated, to reduce the detoxifying effects it can sometimes have.
In a nutshell: Spirulina, natural support during pregnancy and breastfeeding
Spirulina is a an interesting nutritional ally during pregnancy and breastfeeding. It is rich in iron, vitamins, antioxidants and proteins can help to meet the increased needs of this period, by supporting both the mother's vitality and the good baby development. However, as with any dietary supplement, it's essential to choose a quality spirulina from a rigorous production process, and to seek the advice of a health professional before starting to consume it.
If carefully incorporated into your diet, spirulina can provide natural, effective support for a healthy, stress-free pregnancy and breastfeeding.
FAQ
Permitted and tolerated claims
Spirulina helps :
- the body to protect itself against the consequences of oxidative stress,
- supports the immune system, strengthens the body's natural defenses and promotes resistance,
- improve tone and vitality, in case of fatigue, improves vitality/energy, maintains energy and tone
- helps maintain normal blood sugar levels
- Because of its protein content, spirulina is recommended for slimming diets to help maintain muscle mass.
Calcium, iron, folate and zinc play a role in the cell division process.
Calcium and vitamin A play a role in the cell specialization process
Iron and folates help reduce fatigue.
Iron, folates, vitamin A and zinc contribute to the normal functioning of the immune system.
Calcium contributes :
- normal energy metabolism,
- normal muscle function,
- maintaining normal bones and teeth.
Iron contributes :
- the normal transport of oxygen in the body,
- the normal formation of red blood cells and hemoglobin,
- to normal cognitive function.
Vitamin C increases iron absorption.
Folates contribute :
- maternal tissue growth during pregnancy,
- to normal amino acid synthesis,
- to normal blood formation,
- to normal psychological functions,
Vitamin A contributes to normal iron metabolism.
Zinc contributes :
- to normal cognitive function,
- to normal DNA synthesis,
- normal fertility and reproduction,
- to normal protein synthesis,
- maintaining normal bones, skin, vision, hair and nails,
- protect cells against oxidative stress.
Proteins contribute :
- to increase muscle mass,
- maintaining normal muscle mass and bone structure.
Resources
[1] Zhang J, et al. Nutritional factors for anemia in pregnancy: A systematic review with meta-analysis. Front Public Health. 2022 Oct 14;10:1041136.
[2] Rahmati S, et al. The relationship between maternal anemia during pregnancy with preterm birth: a systematic review and meta-analysis. J Matern Fetal Neonatal Med. 2020 Aug;33(15):2679-2689.
[3] Karami M, et al. Global Prevalence of Anemia in Pregnant Women: A Comprehensive Systematic Review and Meta-Analysis. Matern Child Health J. 2022 Jul;26(7):1473-1487.
[4] Skolmowska D, et al. Effectiveness of Dietary Interventions in Prevention and Treatment of Iron-Deficiency Anemia in Pregnant Women: A Systematic Review of Randomized Controlled Trials. Nutrients. 2022 Jul 23;14(15):3023.
[5] Kapoor R, et al. Supplementary effect of spirulina on hematological status of rats during pregnancy and lactation. Plant Foods Hum Nutr. 1998;52(4):315-24.
[6] Sinha S, et al. Maternal Spirulina supplementation during pregnancy and lactation partially prevents oxidative stress, glial activation and neuronal damage in protein malnourished F1 progeny. Neurochem Int. 2020 Dec;141:104877.
[7] Sinha S, et al. Amelioration of neurobehavioral and cognitive abilities of F1 progeny following dietary supplementation with Spirulina to protein malnourished mothers. Brain Behav Immun. 2020 Mar;85:69-87.
[8] Castro-García SZ, et al. Beneficial effects of phycobiliproteins from Spirulina maxima in a preeclampsia model. Life Sci. 2018 Oct 15;211:17-24.
