Phycocyanin (spirulina blue pigment)

Tier 3 — weak evidence · Antioxidant · Anti-inflammatory · Recovery

The blue pigment in spirulina responsible for most of its antioxidant effects. Small trials show it reduces exercise-induced oxidative stress and muscle damage. Acts as a COX-2 inhibitor similar to ibuprofen in lab studies. More potent gram-for-gram than whole spirulina. Very safe; an emerging supplement with limited but promising human data.

Dose: 100–200 mg/day extracted phycocyanin; more concentrated than whole spirulina