When most of us think “superfood,” we picture something exotic, expensive, and slightly intimidating. Well, meet chlorella... a bright green freshwater algae that looks like pond scum but recognised for its exceptionally high nutrient density.

Chlorella contains around 50–60% protein by dry weight, along with fibre, chlorophyll, carotenoids, B-group vitamins, vitamin C, vitamin E, iron, zinc, magnesium and plant-based omega-3s (1,2).

Because of this rich profile, researchers have explored chlorella’s potential benefits for immune health, heart health and metabolic function.

Human studies suggest short term supplementation of 5g of chlorella taken every day may help support immune function by increasing natural killer (NK) cell activity which are critical for detecting and eliminating pathogens (3). Think of NK cells as your internal security team, part of your body’s frontline defence system. Chlorella doesn’t give them capes, but it may help them do their job more efficiently.

Several clinical trials have reported modest improvements in total cholesterol and LDL (“bad”) cholesterol with chlorella supplementation (4). Some studies have also observed reductions in blood pressure in individuals with mild hypertension (5).

Now, this doesn’t mean you can replace vegetables and exercise with green tablets but as part of a healthy lifestyle, chlorella may offer additional support.

Also, we live in a world filled with environmental exposures, heavy metals like lead, cadmium and mercury can enter the body through food, water and air pollution. Laboratory and animal research suggests chlorella’s cell wall may bind certain heavy metals and help facilitate their excretion (6).

And then there’s your liver - your body's silent engine: filtering, metabolising, regulating and working around the clock without applause. Non-alcoholic fatty liver disease (NAFLD) has become increasingly common, particularly in people who are overweight or living with insulin resistance. In Australia and other Western countries, it’s estimated to affect around one in three adults (7).

Encouragingly, a randomised double-blind clinical trial found that 1,200 mg of chlorella daily for 12 weeks significantly reduced liver inflammation markers and improved triglycerides and liver enzyme levels in individuals with NAFLD (8). Some improvements in blood sugar markers were also observed.

This doesn’t replace dietary changes or weight management but it does suggest chlorella may be a useful adjunct as part of a broader health strategy.

So… Should You Take It? Chlorella is available in tablets or powder form (yes, it’s very green). Powder blends well into smoothies if you don’t mind your breakfast looking slightly radioactive. Tablets are the no-fuss option.

As with any supplement, it’s wise to speak with your healthcare professional, particularly if you’re pregnant, breastfeeding, managing a medical condition, or taking medications.

For more information about chlorella, drop into Go Vita, Your Health Shop at 5 North Street, Batemans Bay. You can also call us on (02) 4472 9737 or visit us online at www.govitabatemansbay.com.au. Don’t miss our weekly segment on 2EC radio, where Marianne and Go Vita’s Nutritionist Sofia chat about health and wellness with Kimmi Saker every Wednesday after 12.30pm.

References

1.       Becker EW. Microalgae as a source of protein. Biotechnology Advances. 2007;25(2):207-210.

2.       Panahi Y, Darvishi B, Jowzi N, Beiraghdar F, Sahebkar A. Chlorella vulgaris: A Multifunctional Dietary Supplement with Diverse Medicinal Properties. Curr Pharm Des. 2016;22(2):164-73.

3.       Kwak JH, Baek SH, Woo Y, et al. Beneficial immunostimulatory effect of short-term Chlorella supplementation: enhancement of natural killer cell activity and early inflammatory response (randomized, double-blinded, placebo-controlled trial). Nutr J. 2012 Jul 31;11:53

4.       Ryu NH, Lim Y, Park JE, et al. Impact of daily Chlorella consumption on serum lipid and carotenoid profiles in mildly hypercholesterolemic adults: a double-blinded, randomized, placebo-controlled study. Nutr J. 2014 Jun 11;13:57. 

5.       Merchant RE, et al. Chlorella supplementation lowers blood pressure in mildly hypertensive subjects. Clinical and Experimental Hypertension. 2002;24(7-8):543-554.

6.       Diaz, J. P., Pena, E., El Alam, S., Matte, C., Cortés, I., Figueroa, L., Siques, P., & Brito, J. (2025). Chlorella vulgaris Supplementation Attenuates Lead Accumulation, Oxidative Stress, and Memory Impairment in Rats. Toxics, 13(4), 313. https://doi.org/10.3390/toxics13040313

7.       Adams LA, Roberts SK, Strasser SI, Mahady SE, Powell E, Estes C, Razavi H, George J. Nonalcoholic fatty liver disease burden: Australia, 2019-2030. J Gastroenterol Hepatol. 2020 Sep;35(9):1628-1635

8.       Ebrahimi-Mameghani M, et al. Effects of chlorella supplementation on NAFLD: A randomized double-blind placebo-controlled clinical trial. Clinical Nutrition. 2017;36(4):1001-1006.