Spirulina

Tier 3 — weak evidence · Antioxidant · Lipids

A nutrient-dense blue-green algae with modest reductions in bad cholesterol, triglycerides, and inflammation markers in small trials. NCCIH warns that spirulina can be contaminated with liver toxins (microcystins) and heavy metals if harvested from uncontrolled water sources. Only buy from brands with NSF or third-party purity certification. Rich in protein and B vitamins.

Dose: 2–4 g/day; only third-party tested products — contamination with liver toxins is a real risk