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Limited evidenceGeneral health

Marine Phytoplankton

Cultured micro-algae (usually Tetraselmis chuii or Nannochloropsis) sold for energy and recovery. A handful of small exercise trials are positive, but most come from the same research groups working with the ingredient supplier.

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What the science says

  • Exercise recovery and muscle damage Limited evidence

    Two small randomised trials from the same group reported lower markers of muscle damage and better sustained performance across repeated exercise bouts. Both combined a human arm with animal mechanistic work, and neither has been independently replicated.

  • Antioxidant enzyme expression and aerobic capacity Limited evidence

    A randomised crossover trial in healthy adults found that Tetraselmis chuii supplementation raised skeletal muscle antioxidant gene expression and peak oxygen uptake. It was a small crossover study using a proprietary extract.

  • General "energy" and nutrition claims Limited evidence

    Marketing presents phytoplankton as a complete nutrient source. At the doses sold, the amounts of protein, omega-3 and micronutrients delivered are nutritionally trivial, and no trial has tested fatigue or nutrient status as an outcome.

Dosage & safety

Studied doseTrials of standardised Tetraselmis chuii extract used small doses in the tens of milligrams per day. Loose whole-cell phytoplankton powders are usually labelled at 1–2 g per day, a dose no study has tested.
SafetyGenerally well tolerated in short trials. Cultured micro-algae carry a lower contamination risk than wild-harvested algae, but iodine and heavy metal content vary by product. People with thyroid disease or shellfish/algae allergies should be cautious; no data in pregnancy or children.

How to take it

TimingTiming does not matter.
With food?Take with food to reduce nausea.
Worth knowingNote which product you are buying: the trial evidence is for a standardised Tetraselmis chuii extract at tens of milligrams, not for the gram-dose whole-cell powders sold as superfoods.

Interactions

With medications

  • levothyroxine and antithyroid drugs

    Iodine content varies between products and can shift thyroid hormone requirements. tell your doctor and have thyroid function checked if you use it regularly

With other supplements

  • kelp and other algae supplements

    Combined iodine intake from several algal products is easy to underestimate. do not stack algae products

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does marine phytoplankton improve exercise recovery?

Evidence is limited: small randomized trials of a standardised Tetraselmis chuii marine phytoplankton extract reported lower muscle-damage markers and higher peak oxygen uptake, but most come from the same groups working with the supplier and none has been independently replicated.

Is marine phytoplankton a complete nutrient source?

No. At the doses sold, marine phytoplankton delivers nutritionally trivial amounts of protein, omega-3 and micronutrients, and no trial has tested fatigue or nutrient status.

How much marine phytoplankton should you take?

The trials used a standardised Tetraselmis chuii extract at tens of milligrams per day; whole-cell marine phytoplankton powders labelled at 1–2 g per day have never been tested.

Is marine phytoplankton safe with thyroid medication?

Marine phytoplankton's iodine content varies between products and can shift thyroid hormone requirements, so tell your doctor and have thyroid function checked if you use it regularly. Do not stack it with kelp or other algae products.

Scientific references

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