Can Spirulina Help You Sleep Better and Boost Your Mood?
New Research Says Yes.
In today’s fast-paced world, stress, depression, and poor sleep have become almost universal struggles. And while conventional treatments exist, they often come with unwanted side effects and don’t address the root cause.
But what if a natural, nutrient-rich algae could make a difference?
A recent clinical study found that just 8 weeks of daily spirulina supplementation significantly improved sleep quality, reduced time to fall asleep, and enhanced mental health in adults with mild to moderate depression. That’s right—this humble blue-green microalga could be a game-changer for those navigating mood issues and restless nights.
Let’s dive into what the research says—and how you can start using spirulina in your own routine.
What is Spirulina?
Arthrospira platensis, commonly known as spirulina, is a freshwater blue-green algae packed with nutrients:
✔️ Complete protein
✔️ B vitamins
✔️ Iron
✔️ Gamma-linolenic acid
✔️ Antioxidants
✔️ Tryptophan—a key precursor to serotonin, the “feel-good” brain chemical
Serotonin plays a critical role in regulating mood and sleep. And since many people with depression and insomnia have low serotonin levels, tryptophan-rich foods like spirulina offer a compelling, natural way to support both brain and sleep health.
The Study: Spirulina for Mood and Sleep
Researchers conducted a randomized, double-blind, placebo-controlled trial on 66 adults aged 18–60 with mild to moderate depression. Participants took 2 g of spirulina softgels daily for 8 weeks, while a placebo group received identical-looking capsules.
They measured changes in:
Sleep quality
Time to fall asleep (sleep latency)
Depression symptoms
Body mass index (BMI)
Heart rate and blood pressure
The Results: What Happened After 8 Weeks?
Sleep Quality Improved Significantly
🟢 Spirulina group: 7.03 → 4.97
⚪️ Placebo group: 8.07 → 6.73
p = 0.004
Faster Sleep Onset
🟢 Spirulina group: 1.30 → 0.79
⚪️ Placebo group: 1.64 → 1.33
p = 0.003
Better Mental Health
🟢 Spirulina group scores improved from 19.27 to 11.58
⚪️ Placebo group had minimal change
p < 0.05
No changes in BMI, heart rate, or blood pressure were noted in either group—suggesting spirulina’s effects are specific to mood and sleep, not weight or cardiovascular markers (at least in the short term).
Why It Works
Spirulina’s benefits likely come from its high tryptophan content, which the body uses to make serotonin—a neurotransmitter that affects both mood and sleep cycles. It also has powerful anti-inflammatory and antioxidant properties, which may help reduce oxidative stress in the brain and nervous system—an underlying factor in depression and insomnia.
Should You Try Spirulina?
If you’re looking for a safe, low-risk, nutrition-based way to support your mental health and improve your sleep—spirulina is worth a try.
I personally love using Dr. Mercola’s Organic Spirulina Powder—an ultra-clean, nutrient-dense product from a brand I trust. It’s easy to blend into smoothies, mix with coconut water, or add to recipes for a daily brain and mood boost.
👉 Shop Dr. Mercola’s Spirulina here on Fullscript and get 15% off.
Plus, you’ll find all my other favorite practitioner-grade supplements there too—discounted and curated for you.
This new study offers compelling evidence that spirulina may significantly improve sleep quality, help you fall asleep faster, and enhance mental health—all in just two months. While it’s not a magic bullet, spirulina is a gentle, natural ally that supports your body and brain from the inside out.
If you're ready to ditch groggy mornings and feel more grounded in your mood—spirulina might just be your next superfood staple.
References:
Phansuea, P., Chotchindakun, K., Sahasakul, Y., Phattaramarut, K., & Kuntanawat, P. (2025). Effectiveness of an Arthrospira platensis (Spirulina) Softgel Supplementation on Sleep Quality, Mental Health Status, and Body Mass Index in Mild to Moderately Severe Depression Adults: A Double-Blinded, Randomized, Placebo-Controlled Trial. Food Science & Nutrition, 13, e70082. https://doi.org/10.1002/fsn3.70082
Nutt, D., Wilson, S., & Paterson, L. (2008). Sleep disorders as core symptoms of depression. Dialogues in clinical neuroscience, 10(3), 329–336. https://doi.org/10.31887/DCNS.2008.10.3/dnutt
Sorrenti, V., Castagna, D. A., Fortinguerra, S., Buriani, A., Scapagnini, G., & Willcox, D. C. (2021). Spirulina Microalgae and Brain Health: A Scoping Review of Experimental and Clinical Evidence. Marine drugs, 19(6), 293. https://doi.org/10.3390/md19060293
