Effectiveness of Spirulina Softgel Supplementation on Sleep Quality

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Effectiveness of Spirulina Softgel Supplementation on Sleep Quality


Spirulina may help with sleep, primarily because its high content of tryptophan, an amino acid precursor to serotonin and melatonin, can promote restful sleep. Studies suggest it can improve sleep quality and reduce sleep disturbances, potentially by improving mood and reducing stress.

Downside of spirulina

Spirulina's disadvantages include potential contamination with heavy metals and toxins, and side effects like digestive issues, headaches, and allergic reactions. It is not recommended for people with autoimmune diseases, phenylketonuria (PKU), or those taking immunosuppressants or blood thinners. Pregnant and breastfeeding women should also avoid it, as should people with certain pre-existing conditions like hemochromatosis and renal insufficiency.

Study

Thai researchers experimented for 8 weeks with 2 groups of 33 test subjects each with mild to moderate depression. During the experiment, one group took a placebo every night before bedtime, while the other group took two grams of spirulina.

The researchers used a product from the Thai biotech company Siambiota. Sambiota did not sponsor the study.

The researchers waste little time on the exact composition. They do say that the algae used were not of a special type and that the extracts were packaged in gel capsules to improve the absorption of bioactive substances such as tryptophan, gamma-linolenic acid, vitamin B1, phytocyanin and carotenoids.

Results
During the experiment, the researchers measured the subjects' sleep using the Pittsburgh Sleep Quality Index questionnaire. The lower you score, the better. During the experiment, the scores of both groups improved, but the decrease was most convincing in the experimental group.

However, according to the experimental group, the quality of sleep improved from 'moderate to good' to 'good to very good'.

Compared to the control group, supplementation with spirulina reduced the time it took the subjects to fall asleep [sleep latency] by fifteen minutes.

Conclusion
"Supplementing with spirulina, a natural food supplement, is an option for increasing sleep quality and mental health", the researchers summarize.

"Further clinical studies, potentially conducted over extended periods, could provide additional support for the trends observed in this study."

SOURCE: https://onlinelibrary.wiley.com/doi/10.1002/fsn3.70082