Potential Health Benefits of Chlorella for Cholesterol, Blood Sugar, and Fitness

Chlorella, a nutrient-dense green algae, has gained popularity as a superfood supplement and for good reason. Often taken as a powder or tablet, chlorella is packed with vitamins, minerals, and antioxidants that may offer benefits for cholesterol, blood sugar, exercise recovery, and more. But how much of this is backed by science?

Here’s what the research says and what you should know before adding chlorella to your wellness routine.

1. Nutrient-Dense Support for a Healthier Diet

Chlorella is rich in essential nutrients, including:

• Complete protein with all nine essential amino acids

• Iron (12 mg per 5 g serving, about 70% of your Daily Value)

• Vitamin B12, which is particularly important for vegans

• Vitamin A, calcium, and antioxidants like lutein and beta-carotene

A small serving (about 2 teaspoons or 5 grams) won’t fulfill your daily protein needs but can help cover nutritional gaps especially in plant-based diets.

2. May Help Lower High Cholesterol

A 2018 meta-analysis found that taking 4 grams of chlorella daily significantly reduced:

• LDL cholesterol (the "bad" kind)

• Blood pressure

• Blood sugar

This may be due to chlorella’s content of niacin, folate, and B12, which are linked to cardiovascular health. While promising, more research is needed before chlorella can be recommended as a first-line option.

3. Supports Blood Sugar Control

Chlorella has shown some potential in lowering blood glucose, especially in people with type 2 diabetes or prediabetes:

• A 2015 study found chlorella may help delay or reduce the risk of developing type 2 diabetes.

• A 2021 clinical trial showed that 1,500 mg daily lowered both cholesterol and blood sugar in people with diabetes.

If you’re taking blood sugar-lowering medications, consult your doctor before adding chlorella to your routine.

4. May Enhance Exercise and Recovery

Chlorella might support physical performance by improving:

• Endurance and stamina

• Fatigue and recovery

• Both anaerobic and aerobic capacity

A 2023 review suggested these effects may stem from chlorella’s antioxidant, protein, and micronutrient content. Just keep in mind that most supplement doses are low in fiber and fatty acids, so the impact may vary depending on your overall diet.

5. Potential Benefits During Pregnancy

Iron needs increase significantly during pregnancy, and chlorella may help meet that demand.

• A study of pregnant women taking 6 grams of chlorella daily for 12–18 weeks showed decreased markers of anemia

• Chlorella is also a source of folate, which is essential to prevent neural tube defects

While chlorella is rich in natural folate, experts still recommend taking 400 micrograms of folic acid daily during pregnancy. Always check with your healthcare provider before taking any supplement while pregnant or breastfeeding.

6. May Help Reduce Blood Pressure

Clinical trials suggest that 4 grams or more of chlorella daily for eight weeks may significantly reduce both systolic and diastolic blood pressure, especially in those with hypertension. This could be tied to its antioxidant and anti-inflammatory effects.

7. Supports Eye Health with Antioxidants

Chlorella is high in lutein, zeaxanthin, and beta-carotene key antioxidants for protecting vision and reducing the risk of age-related macular degeneration (AMD). In fact, one study found that a 6-gram daily dose increased levels of these antioxidants in the blood.

8. May Promote Liver Health

In a study of people with fatty liver disease (now termed MASLD), 1.2 grams of chlorella daily for eight weeks helped:

• Lower liver enzyme levels

• Improve insulin sensitivity

While more studies are needed, these early findings suggest that chlorella may offer liver-protective effects.

9. Early Evidence for Fibromyalgia Relief

Some early research combining chlorella with other supplements (like CoQ10) found that it may help relieve pain and fatigue in people with fibromyalgia. However, studies are limited and not specific to chlorella alone.

10. May Help Detoxify the Body

Chlorella may help remove certain toxins:

• A clinical trial found it reduced levels of methylmercury, a neurotoxin

• Another study showed a decrease in carcinogenic compounds linked to grilled meat consumption

These findings are promising, but chlorella should not be relied on as a detox cure-all.

11. Antioxidant Protection

Chlorella contains a variety of antioxidants, including lutein, zeaxanthin, and beta-carotene, which may protect against cellular damage from oxidative stress important for aging, immune health, and chronic disease prevention.

Safety and Side Effects

Chlorella is generally safe for most people, but possible side effects include:

• Stomach cramps

• Gas, bloating, or diarrhea

• Green-colored stool

• Increased sensitivity to sunlight

Some people may also experience allergic reactions. Always start with a small dose and increase gradually to gauge tolerance.

Precautions to Consider:

• Allergies: Avoid if allergic to algae, mold, or iodine

• Thyroid conditions: Contains iodine, which may interfere with thyroid health

• Children: Safety hasn’t been fully studied

• Breastfeeding: May turn breast milk green discuss with your doctor first

Potential Drug Interactions:

• Warfarin (blood thinner): Chlorella is high in vitamin K and may reduce drug effectiveness

• Photosensitizing medications: May increase sun sensitivity

• Blood sugar meds: May amplify their effects monitor closely with your provider

How to Take Chlorella

• Common dosage 3 to 10 grams daily

• Available in tablets, capsules, powders, or extracts

• Mix powders into smoothies, yogurt, soups, or dressings

• Cooking does not destroy its nutrients

Bottom Line

Chlorella is a nutrient-packed algae that may offer real benefits for heart health, blood sugar control, liver support, and more. While research is still emerging, this superfood shows promise especially when combined with a healthy diet and lifestyle.

Just be sure to consult your healthcare provider before beginning any new supplement, especially if you’re on medication or have a medical condition.

If this article sparked your curiosity, subscribe to our newsletter or share it with someone looking to upgrade their wellness routine.