Chlorella is a genus of single-celled green algae belonging to the Chlorophyceae class, primarily found in freshwater environments. Recognized for its rich protein content and other beneficial nutrients, Chlorella has gained prominence as a commercially available dietary supplement consumed by diverse populations worldwide. This article delves into the scientific studies surrounding Chlorella, particularly its potential role in weight loss, and examines its nutritional composition and health benefits.
Introduction to Chlorella
Microalgae like Chlorella are predominantly found in aquatic ecosystems, thriving in both seawater and freshwater. These photosynthetic eukaryotic organisms, similar to plants, contain chloroplasts and nuclei. Microalgae exhibit higher biomass yields compared to land-based plants due to their efficient utilization of sunlight and CO2, leading to rapid growth rates. Consequently, microalgae are utilized in the food, pharmaceutical, and cosmetic industries, with their pigments, nutrients, bioactive compounds, and whole biomass being employed globally.
Chlorella vulgaris, discovered in 1890, and C. pyrenoidosa, identified in 1903, are among the more than 20 characterized Chlorella species, with over 100 strains described. Currently, Chlorella species are categorized into three varieties: C. vulgaris, C. lobophora, and C. sorokiniana. Investigations into Chlorella's dietary value for human health began in the early 1950s during a global food crisis. Initially produced and consumed in Asia, particularly Japan, Chlorella has since become a global dietary supplement.
Nutritional Composition of Chlorella
Chlorella products contain numerous nutrients and vitamins, including D and B12, that are absent in plant-derived food sources. Chlorella contains larger amounts of folate and iron than other plant-derived foods. Studies have shown that Chlorella cells contain a variety of nutrients and bioactive compounds that promote human health and prevent certain diseases. However, at present, there is limited information available regarding the bioactive compounds responsible for its pharmacological activities, which might be due to the synergistic effects of various nutrients and antioxidant compounds in Chlorella.
Macronutrient Content
Commercially available Chlorella products are rich in proteins (approximately 59% based on dry weight), which is higher than that of soybeans (approximately 33%, dry weight). The amino acid composition indicates that all essential amino acids for humans (isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, and histidine) are present in substantial concentrations. Chlorella products contain a considerable amount of arginine (approximately 3200 mg/100 g dry weight), which serves as a substrate for the production of NO, a potent intracellular signaling molecule.
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Carbohydrates constitute approximately 17% of Chlorella products, with dietary fiber making up more than 65% of this amount. This dietary fiber appears to be derived from the Chlorella cell wall, and various polysaccharides extracted from it have exhibited antioxidant properties and plant growth stimulation.
Fats are present in smaller amounts (approximately 11%, dry weight), with α-linolenic acid (approximately 10-16% of total fatty acids) and linoleic acid (approximately 18% of total fatty acids) being the primary fatty acids.
Micronutrient Content
Chlorella products contain all the vitamins required by humans, including B1, B2, B6, B12, niacin, folate, biotin, pantothenic acid, C, D2, E, and K, as well as α- and β-carotenes. Notably, they contain substantial amounts of vitamins D2 and B12, which are typically absent in plants.
Commercially available Chlorella vulgaris products contain higher amounts of folate (approximately 2.5 mg/100 g dry weight) than spinach. Vitamin B12 and folate deficiencies induce the accumulation of serum homocysteine, which is involved in cardiovascular diseases.
Chlorella products contain substantial amounts of iron (104 mg/100 g dry weight) and potassium (986 mg/100 g dry weight), of which adequate intake prevents anemia and hypertension, respectively.
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Chlorella and Weight Loss: Exploring the Evidence
Losing weight is difficult, especially as we age. Chlorella benefits arrive by helping regulate hormones, helping with metabolism, improving circulation and promoting higher levels of energy. As our bodies lose weight, toxins are released and can be reabsorbed. It is important to flush these toxins out of our systems as quickly as possible.
Impact on Lipid Metabolism
Studies in rats have shown that Chlorella vulgaris can influence lipid content in the liver and serum. A study involving rats fed a high-fat diet demonstrated that Chlorella supplementation led to significantly lower serum total lipids and liver triglyceride concentrations in the groups receiving 5% and 10% Chlorella compared to those without Chlorella supplementation. Serum triglyceride and total cholesterol concentrations were also significantly lower in the 10% Chlorella group. Additionally, fecal total lipid, triglyceride, and total cholesterol excretions were significantly higher in the Chlorella groups in both normal and high-fat diet groups.
Human Studies and Clinical Trials
- Effects on Cardiovascular Risk Factors: Meta-analyses have suggested that Chlorella supplementation improves total cholesterol levels, low-density lipoprotein cholesterol levels, systolic blood pressure, diastolic blood pressure, and fasting blood glucose levels. These beneficial effects might be due to the synergism between multiple nutrient and antioxidant compounds in Chlorella.
- Impact on Body Composition: The Journal of Medicinal Food reported that Chlorella intake resulted in noticeable reductions in body fat percentage, serum total cholesterol, and fasting blood glucose levels over a 16-week trial. This suggests that Chlorella may support a weight management program.
Mechanisms of Action
- Detoxification: Chlorella's ability to bind to heavy metals and toxins and prevent their reabsorption is one of its most significant health benefits. As our bodies lose weight, toxins are released and can be reabsorbed. It is important to flush these toxins out of our systems as quickly as possible.
- Regulation of Hormones and Metabolism: Chlorella benefits arrive by helping regulate hormones, helping with metabolism, improving circulation and promoting higher levels of energy.
- Improved Gut Health: Chlorella contains dietary fibre such as β-glucan that is metabolised to short-chain fatty acids (SCFAs) such as propionate and butyrate, which are known to have beneficial effects on host health, by the gut microbiota. A study discovered that subjects with a low concentration of SCFAs, especially propionate, had increased faecal SCFA levels.
Effects on Gut Microbiome and Metabolome
Multivariate analysis showed that Chlorella intake had no significant effect on the general profiles of either the gut microbiome or metabolome. While the general microbiome and metabolome profiles were not significantly affected, there were several metabolites that showed significant changes in abundance after Chlorella intervention. Azelaic acid showed an especially clear effect, since it was detected as a significantly increased metabolite even after FDR adjustment.
Chlorella and many algae are known to produce and accumulate various long-chain fatty acid molecules. Such long-chain fatty acids are metabolised to dicarboxylic acids by ω-oxidation.
Other Health Benefits of Chlorella
In addition to its potential role in weight loss, Chlorella offers a range of other health benefits:
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- Immune System Support: The antioxidants and other nutrients in Chlorella have shown anti-bacterial, anti-viral, and anti-tumor properties. Chlorella increased white blood cell levels, which can stimulate your immune system and help fight infection.
- Cardiovascular Health: The nutrients in Chlorella help lower bad (LDL) cholesterol and triglycerides, both of which can cause build-up in your arteries and strain on the heart. Maintaining good cholesterol, blood pressure, and blood vessels reduces your risk of developing heart disease.
- Respiratory Health: Chlorella’s anti-inflammatory effects may help manage respiratory conditions like asthma or chronic obstructive pulmonary disease (COPD). It reduces symptoms including coughing, wheezing, or shortness of breath.
- Vision and Eye Health: Since it contains significant levels of lutein, an antioxidant known to protect the eyes, Chlorella can also support vision and eye health.
- Support a Healthy Pregnancy: It’s been found to help reduce the risk of anemia, proteinuria and edema in pregnant women.
- Liver Health: A 2021 meta-analysis examined the effects of Chlorella supplementation on liver health biomarkers.
Potential Side Effects and Precautions
Chlorella is considered safe for most people, but some may experience side effects:
- Stomach Problems: Chlorella may cause nausea, gas, or diarrhea for some people.
- Allergies: Some people have an allergy to algae like spirulina and Chlorella.
- Medication Interactions: Because Chlorella may stimulate the immune system, it can reduce the effectiveness of immunosuppressant medications.
Chlorella vs. Spirulina
Chlorella and spirulina are both algaes that contain chlorophyll and offer additional nutrients. Chlorophyll is the green pigment found in spirulina, chlorella and all green plants. Spirulina can be used and consumed in supplements right after harvest, but chlorella has to go through processing to break its cellular walls to enable the absorption of its benefits by users.
The benefits of Chlorella and spirulina are very similar because both have a concentrated balance of nutrients shown to help cleanse and detoxify the body and a high concentration of protein that supports energy and clarity.