Move over, kale. There’s a new green powerhouse in town — and it’s been around for a few billion years longer than your favorite leafy green. If you’ve been wondering about the health benefits of algae, the truth is: it’s not just hype. It’s science, sustainability, and serious fuel for your body.
As an athlete, integrative health supporter, and nature nerd, I couldn’t wait to dive into the world of algae. Spoiler: this stuff is way more exciting than it sounds.
What exactly is anyway?
Before we get into the health benefits of algae, let’s start with the basics.
Algae are aquatic plants that range from microscopic species (microalgae) to larger, leafy types (macroalgae) like kelp and seaweed. They can live in or near either freshwater and saltwater (or a combination of both which is referred to as brackish). They can be rooted into the sediment of shallow waters or the soil of nearby areas, or suspended in the water column near the surface where they have access to sunlight. They serve as a primary food source for many other aquatic organisms so they play a crucial role in healthy ecosystems. When it comes to nutrition, you’ll mostly hear about them in 2 categories:
- Macroalgae: Includes seaweed, kelp, and sea moss (yes, the stuff making waves on social media). In the science world, they are called macrophytes and in the nutrition world they are often called sea vegetables and their colors can be different shades of red, brown and green.
- Microalgae: Includes spirulina, chlorella, and aphanizomenon floss-aquae. Each organism is microscopic, but when you put thousands of them together you will see their bright pigments. When many microscopic algae are present in an ecosystem or in your smoothie, they provide a very vivid color which can be blue, green, blue-green or red.
Both are jam-packed with nutrients and have crazy eco-powers, making them true overachievers in the plant world. Macroalgae is sold fresh (like seaweed salad), dried (like roasted seaweed sheets) or in extract form (like this sea moss extract. Microalgae is typically dried and sold in powder form. Read on to learn about my favorite brands and what you should look for in an algae product.
The major health benefits of algae
Now let’s get to the fun part — why athletes, health enthusiasts, and even busy moms are falling in love with algae.
- Incredible amino acid profile
Certain microalgae like Spirulina platensis contain over 70% protein by weight (3) — more than beef, chicken, or tofu. They do offer a good amount of amino acids that the body needs to carry out basically all biological functions, but they are not a significant source of total protein and therefore should supplement a high-protein diet.
- Rich in vitamins and minerals
Algae naturally deliver magnesium, iodine, calcium, potassium, iron, and B vitamins. Plus, they are one of the only plant-based sources of essential omega-3 fatty acids.
- Boosts athletic recovery
Thanks to antioxidants like phycocyanin (found in spirulina), algae may speed up muscle recovery and reduce oxidative stress after workouts. Your future sore quads will thank you.
- Gut health support
Sea moss, for instance, is packed with mucilaginous compounds that support a healthy gut lining and better digestion — key for nutrient absorption and performance.
- Detoxification powers
Certain algae, especially chlorella and spirulina, are known for their ability to bind to heavy metals and environmental toxins, supporting the body’s natural detox pathways and promoting cleaner, more efficient internal health.
How algae helps heal the planet
While the health benefits of algae for humans are amazing, their impact on our planet might be even bigger.
- Algae create most of the earth's oxygen
According to National Geographic, algae are responsible for producing 50–80% of the oxygen we breathe (source). That’s more than all the rainforests combined. Seriously.
- They suck up carbon dioxide
Algae capture massive amounts of carbon dioxide through photosynthesis. Some kelp farms remove up to 10 times more CO₂ per acre than land-based plants.
- Water quality boosters
Algae naturally filter excess nitrogen and phosphorus out of waterways, helping to reverse dead zones and keep aquatic ecosystems thriving.
Heads up: Not all algae are safe and sustainably raised
Of course, quality matters when it comes to supplements. Some blue-green algae supplements, especially those sourced from photosynthetic cyanobacteria have tested positive for microcystins (also called cyanotoxins) (1). These are toxins that can cause serious harm if ingested (2).
This study tested 37 samples of spirunlina, Aphanizomenon flos-aquae (AFA), chlorella, and kelp (1) and another study tested 17 different blue-green algae supplements (2). Both studies found microcystins in AFA products, at highly variable levels.
Some species of algae that are naturally present in fresh and salt waters contain these cyanotoxins. In areas where high doses of fertilizers are used on land (like golf courses, farms and parks) cause that fertilizer to run off into nearby waterways and feeds the algae. You’d think this would be a good thing, but it actually causes an algae bloom which disrupts the balance of nutrients in the water. Those algae often grow so much that the ecosystem cannot support them, so they die off and use up a lot of the oxygen in the water as they decompose.
These blooms are also why you (and your pets) should be careful swimming in or drinking from lakes, rivers and streams during late summer where water levels are lowest and toxic algae concentrations are the highest. Typically, you will see a bloom when it’s happening but not always. If you want to learn more about the safety of swimming, check your town’s website. Most communities regularly test cyanotoxin levels and will post signs if it’s not safe to get in the water.
Ideally, you will want to purchase a product that has been cultured and harvested in a controlled environment because this reduces the chances of toxins. You’ll also want to do some research on the brand you’re buying from to make sure you’re purchasing from a brand that tests for these toxins and posts the results.
When choosing algae supplements, sustainability matters just as much as purity. Responsible brands prioritize practices that protect fragile marine ecosystems, like harvesting sea moss or kelp without uprooting entire plants, allowing them to regrow naturally. Many high-quality microalgae supplements, like spirulina and chlorella, are grown in controlled, land-based aquaculture systems that recycle water, minimize nutrient runoff, and use renewable energy sources.
These sustainable methods not only prevent the overexploitation of wild algae populations but also reduce carbon footprints compared to traditional agriculture. Whenever possible, I recommend looking for companies that are transparent about their sourcing, lab-testing, and environmental stewardship — because investing in algae should support both personal health and the health of the planet.
Safe and sustainable brands with the best health benefits of algae
When it comes to algae supplements, purity and sustainability are non-negotiable. Unfortunately, not all brands test for contaminants like microcystins, heavy metals, or environmental toxins — which is a big deal considering how easily algae can absorb whatever’s in their surrounding water.
If you want to experience the true health benefits of algae without accidentally ingesting harmful substances, it’s crucial to choose brands that prioritize clean sourcing, independent testing, and environmental responsibility. Here are a few I trust and recommend:
If you’re seeking a clean, sustainable, and trustworthy sea moss supplement, MaryRuth Organics’ Sea Moss Liquid Drops stand out as an excellent option. Certified organic, non-GMO, and Clean Label Project verified which means that these drops are rigorously third-party tested for over 200 contaminants like heavy metals and toxins. They’re also vegan, allergen-friendly, and sustainably sourced, aligning with eco-conscious practices. Plus, the easy-to-use, unflavored liquid formula makes it simple to add sea moss to your daily routine.
If you’re looking for a pure, minimally processed blue-green algae supplement, E3Live’s E3AFA capsules are a strong contender. Harvested from the pristine waters of Upper Klamath Lake in Oregon, E3AFA (Aphanizomenon flos-aquae) is carefully sourced and third-party tested for contaminants like microcystins and heavy metals.
E3Live practices sustainable wild-harvesting methods that protect the lake’s delicate ecosystem while ensuring a potent, nutrient-rich final product. Plus, their commitment to transparency means you can request lab testing results for extra peace of mind.
If you want a spirulina supplement that’s as pure as it gets, Pure Hawaiian Spirulina from Nutrex Hawaii is one of the best choices out there. Grown in a biosecure, controlled aquaculture system along the Kona coast, this spirulina is cultivated using deep ocean water rich in natural minerals — far away from agricultural runoff and pollution.
Nutrex Hawaii uses solar energy to power much of their facility, minimizing their environmental impact. Their spirulina is third-party tested for heavy metals, toxins, and microbiological contaminants, with certificates of analysis available. With its nutrient density and sustainable production practices, Pure Hawaiian Spirulina offers a safe, clean, and eco-conscious way to add a potent green superfood to your daily routine.
For a simple, no-fuss way to add algae to your diet, ENERGYbits and RECOVERYBits Spirulina and Chlorella Tablets are a fantastic options. Made with just one ingredient — 100% spirulina or chlorella algae — these tablets are grown in clean, controlled conditions and tested for purity to ensure they’re free of contaminants like heavy metals, toxins, and pesticides.
These products features non-GMO strains and practices eco-friendly farming techniques to protect both human health and the environment. Plus, because they’re pressed into easy-to-swallow tablets without fillers, binders, or additives, you’re getting pure algae nutrition in its most natural form. Whether you need an energy boost, immune support, or gentle daily detoxification, these tablets offer a convenient, sustainable solution.
Final thoughts: why algae may deserve a spot in your routine
If you’re still wondering whether the health benefits of algae are worth the hype, I can say without hesitation — absolutely. Algae offer a powerful combination of nutrient density, athletic recovery support, and gut health benefits, all while being one of the most sustainable food sources on the planet. Plus, when sourced responsibly, algae supplements provide a clean, efficient way to boost your daily intake of critical minerals, protein, antioxidants, and essential fatty acids without relying on processed or environmentally damaging foods.
Even better, supporting brands that prioritize sustainable harvesting, independent lab testing, and eco-conscious farming practices means you’re fueling your body and helping protect our ecosystems at the same time. Whether it’s sea moss for gut health, spirulina for protein, or chlorella for detoxification, there’s an algae option that fits seamlessly into just about any wellness routine. So if you’re ready to nourish yourself and the planet, now’s the perfect time to give algae the credit it deserves — and a spot in your daily lineup.
Want an easy way to start?
Add a dropper full of MaryRuth’s Organics Sea Moss Extract to this simple morning hydration cocktail recipe — it’s my favorite way to boost minerals, energy, and recovery naturally!
Sources:
(1) Fontaine et al., Screening of multi-class cyanotoxins in algal dietary supplements marketing in North America, Algal Research, 2023.
(2) Susanna Vichi et al., Contamination by Microcystis and microcystins of blue–green algae food supplements, Food and Chemical Toxicology, 2012.
(4) Ashfaq Ahmad & Syed Salman Ashraf, Sustainable food and feed sources from microalgae, Algal Research, 2023.
