What to Combine Chlorella With

Chlorella is rarely taken on its own: it ends up in green smoothies, "superfood" complexes, and athletic diets together with other supplements. Some combinations logically complement each other, others make no sense, and a few are potentially dangerous. The editorial team examined how to build combinations with chlorella rationally.

Principles of combining

Before adding chlorella to other supplements, it is worth understanding what exactly it brings to the diet. This is a small amount of protein, chlorophyll, carotenoids (lutein, beta-carotene), iron, vitamin K, some B vitamins, and cell wall polysaccharides. There is little fat, in particular no long-chain omega-3.

Hence the first principle: chlorella should be combined with what fills its "gaps," not what duplicates already present nutrients. For example, adding another "green powder" with the same profile often makes no sense.

The second principle is to consider total amounts. Chlorella contains iron and vitamin K; if you simultaneously take multivitamins or an iron preparation, the total intake may turn out to be higher than you expect.

The third principle is simplicity. The more components in a regimen, the harder it is to understand what exactly produces an effect or causes discomfort. A new supplement is better introduced one at a time, with an interval of a few days.

Good combinations for nutrition

Chlorella + vitamin C.The iron in chlorella is non-heme, and its absorption noticeably improves in the presence of ascorbic acid. Therefore chlorella is convenient to combine with citrus juice, berries, or kiwi in a smoothie. This is a classic principle of nutrition science, confirmed by numerous iron absorption studies.

Chlorella + a source of fat.Carotenoids and vitamin K are fat-soluble. Taking chlorella together with food that contains a little fat (nuts, seeds, avocado, yogurt) theoretically promotes their absorption. In addition, taking it with meals reduces the risk of nausea.

Chlorella + omega-3.Since chlorella contains virtually no EPA and DHA, people with low fish intake logically supplement their diet with fish oil or oil from the microalga Schizochytrium — the latter option is also suitable for vegans.

Chlorella + a reliable source of B12.A review by Watanabe and colleagues (2014) showed that the content of active B12 in different chlorella samples varies greatly. Vegans and vegetarians should not rely on it alone — it is better to combine it with a separate supplement of cyanocobalamin or methylcobalamin.

Chlorella in an athlete’s diet

For people who train, chlorella is neither a source of protein nor a proven ergogenic aid. A few grams of biomass provide only a few grams of protein, whereas international sports nutrition recommendations aim for much higher daily amounts. The basis for covering protein needs should be food and, if necessary, protein powders.

Combining chlorella with whey or plant protein in a shake is a convenient way to "mask" its taste and add micronutrients. The chocolate or vanilla flavor of the protein covers the algae aftertaste of the powder well.

Regarding endurance, there is a small study by Umemoto and Otsuki (2014) in which chlorella was associated with an increase in peak oxygen consumption in young people. However, the data are limited, and the combination of chlorella with caffeine, beta-alanine, or nitrates has not yet been studied under controlled conditions, so it is premature to speak of synergy.

For athletes who limit meat, chlorella can be an additional source of iron. At the same time, iron deficiency in athletes, especially in women and endurance runners, should be diagnosed with tests (ferritin, hemoglobin) and corrected by a doctor, not just with algae supplements.

What to avoid and what requires monitoring

Warfarin and other vitamin K antagonists.This is the most important restriction. Chlorella contains vitamin K and can reduce the effectiveness of anticoagulation; a clinical case of such an interaction has been described. They can be combined only by decision of a doctor and with INR monitoring.

Iron preparations.There is no danger in the combination itself, but the total dose should be taken into account. Excess iron in people without a deficiency is undesirable, and in hemochromatosis it is contraindicated.

Immunosuppressants.Chlorella is regarded as an immunomodulator, so patients after transplantation or with autoimmune diseases on immunosuppressive therapy should not add it on their own.

Several "green" products at once.Chlorella, spirulina, barley grass, and "greens" complexes together can place a significant load on digestion and duplicate nutrients. It is better to choose one main supplement.

• Do not combine with warfarin without a doctor.
• Count the total iron from all supplements.
• Do not combine with immunosuppressants on your own.
• Avoid stacking several "green" complexes.

Example of a daily schedule

Below is a conditional example for a healthy adult without chronic diseases who does not take prescription medications. It is not an individual recommendation, but only illustrates the principles described above.

Breakfast:a smoothie with berries, banana, yogurt, and a serving of chlorella powder. Berries provide vitamin C, yogurt provides a little fat and protein, fruit masks the taste. Servings in clinical studies were usually a few grams per day; it is worth starting with a smaller amount.

Lunch and dinner:a regular balanced diet; if needed — an omega-3 capsule with a meal. People on a plant-based diet — a separate B12 supplement at any convenient time.

After training:a protein shake. If more convenient, part of the chlorella can be moved here instead of breakfast — the timing makes no fundamental difference for absorption, the main thing is regularity and digestive comfort.

Editorial conclusions

Chlorella is most logically combined with what it lacks: vitamin C for iron absorption, omega-3, a reliable source of B12, and complete protein.

Combining it with other "green" supplements is mostly redundant, and with warfarin and immunosuppressants — potentially dangerous without a doctor’s supervision.

Taking it with meals with a small amount of fat improves tolerance and, probably, the absorption of fat-soluble components.

Also read our articles "Chlorella: Product Forms and Which to Choose," "Who Should Not Take Chlorella," and "Myths About Chlorella."

References

1. Watanabe F, Yabuta Y, Bito T, Teng F. Vitamin B12-containing plant food sources for vegetarians. Nutrients. 2014;6(5):1861–1873.
2. Umemoto S, Otsuki T. Chlorella-derived multicomponent supplementation increases aerobic endurance capacity in young individuals. J Clin Biochem Nutr. 2014;55(2):143–146.
3. Hallberg L, Brune M, Rossander L. The role of vitamin C in iron absorption. Int J Vitam Nutr Res Suppl. 1989;30:103–108.
4. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543–568.
5. Ohkawa S, et al. Warfarin therapy and chlorella. Clin Nephrol. 1995.
6. 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):164–173.