All about the effects of chlorella: How to use it

Chlorella is increasingly found in supplements like green juices and detox juices. But what exactly is it, and how do you use it wisely?

In this article, I'll explain what chlorella is and what it's actually good for. I'll also share tips to consider when buying it, the difference with spirulina, and any side effects you might experience.

Chlorella is a freshwater microalgae . Tiny, yet rich in chlorophyll , fiber, and natural micronutrients (always check the label: the composition varies by brand).

Chlorophyll is the green plant pigment that absorbs sunlight and helps plants produce energy. Chlorella owes its deep green color and "green" flavor to it.

You can find it as a powder or as chlorella tablets and sometimes in blends with other “greens”.

At its core, Chlorella is just food : a green freshwater algae that your body digests just like other plant products.

What's special is that it is a compact source of diverse nutrients.

This is what chlorella gives you in small portions (the exact nutritional values ​​vary by type and brand, so check the label):

• Plant-based proteins (and essential amino acids) – The building blocks your body uses for muscle, enzyme, and recovery. While not in large quantities, this is a good contribution to your protein needs.
• Carotenoids (such as β-carotene, lutein, and zeaxanthin) – These are antioxidant plant compounds. β-carotene is particularly important: Your body can convert it into vitamin A, which contributes to normal vision, healthy skin, and the normal functioning of the immune system.
• Vitamins and minerals – Such as iron and folate, which contribute to normal energy metabolism and help reduce fatigue.
• Omega-3 (ALA) – Alpha-linolenic acid (ALA) is a plant-based form of omega-3. ALA is an essential fatty acid that your body cannot produce. It contributes to the maintenance of normal cholesterol levels with a daily intake of 2 g. The amount in chlorella is modest, but it makes it an interesting addition to a plant-based diet.
• Chlorophyll – The green pigment in plants and algae. It's often studied in research related to liver function, digestion, and cell protection, but the results are not yet conclusive.

It's good to know that chlorella naturally has a strong cell wall. This makes it harder for your body to release nutrients.

Many producers therefore use the so-called " cracked cell wall" technique . This involves mechanically breaking open the cell wall, making the nutrients more readily available for absorption in your intestines.

I'm often asked: Is chlorella a good source of vitamin B12? The answer isn't so simple: Sometimes it is, and sometimes it isn't. Here's how it works:

Some algae, such as spirulina, contain primarily B12 lookalikes (pseudo-B12) that our bodies can't utilize effectively. Chlorella is different: it can provide active B12 components, such as methylcobalamin . This makes it interesting, especially for vegans.

But there are two caveats:

1. Not all B12 is usable – Some may still be inactive.
2. Widely varying amounts – It can vary from 0.18 to 15 µg per 3 grams depending on brand and batch. That's somewhere between 7% and 625% of your daily requirement (2.4 µg). (1)(2)

In other words, chlorella can contribute to your B12 intake, but it's not a reliable source . Think of it as a bonus, not your only source.

Another point of contention is chlorella as a detox product. Chlorella is often marketed as a "detox," and there's some truth in that, but the evidence is still tentative. That's why I prefer to view it as a green food that can be used as a support during a detox program .

In some studies, the liver enzyme AST (a blood marker) decreased, and in a small study using an algae mix, lower metal levels (mercury and tin) were measured, probably because chlorella binds to these substances in your intestines and reduces absorption. (3)(4)

This sounds promising, but these are small studies, and chlorella alone didn't have the desired effect. Current research doesn't yet prove that chlorella improves liver function or detoxifies, and more research is needed .

Want to give it a try? Choose a pure product and combine it with a healthy lifestyle.

There's also a lot of research into the effects of chlorella on other areas, such as mood , the immune system , and metabolism . However, there's still insufficient evidence on this.

For mood and glucose regulation, the results are promising, but still variable, often due to small-scale studies. For the immune system, the effects are more consistent, but here too, larger studies are needed for definitive conclusions. (5)(6)(7)