Combining spirulina with exercise provides additional benefits, raising good (HDL) cholesterol higher and lowering bad (LDL) cholesterol more than taking spirulina alone.

The DASH diet and fiber supplements have much stronger, higher-quality evidence for lowering LDL cholesterol compared to spirulina.

An independent lab, ConsumerLab.com, found that only two out of five tested spirulina supplement brands passed their quality and purity tests for content and contaminants.

For those who choose to supplement, a daily dose of 2-3 grams of powdered spirulina for a minimum of 7-8 weeks is recommended to see potential improvements.

Recent meta-analyses rate the quality of evidence for spirulina's main findings as "low to very low" due to high differences between studies, meaning confidence in the results is not high.

Despite being statistically significant, spirulina's effect on weight loss is clinically small, resulting in about a 2kg reduction, which is half of what is considered a meaningful amount.

The speaker personally uses spirulina only as a natural colorant for a sleep supplement, not as a primary health supplement due to the weak evidence.