Algae might be tiny, but they’re nutritional giants. Found in oceans, lakes, and rivers all over the world, these aquatic organisms have been part of human diets for centuries, prized for their dense nutrition, sustainability, and versatility.
Today, algae is having a moment. From smoothie powders to capsules to seaweed snacks, they’re showing up in kitchens, supplement cabinets, and even skincare. But not all algae is created equal. Different species offer different nutrients, flavors, and benefits.
Here’s a closer look at seven of the most popular types of algae, including one rare variety that stands apart from the rest.
1. Aphanizomenon flos-aquae (AFA)
If algae had a crown jewel, AFA would wear it. Short for Aphanizomenon flos-aquae, this rare blue-green algae grows naturally in only a handful of pristine freshwater lakes around the world, with Upper Klamath Lake in Southern Oregon being the most renowned source, as it’s the only location where the algae grows in abundance.
Unlike cultivated algae, which are farmed in controlled ponds, AFA grows wild in its natural ecosystem, nourished by pure mountain runoff and volcanic minerals. This wild origin gives it a nutrient profile you simply won’t find in cultivated varieties.
Nutrient Highlights:
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Protein: Not only is AFA more than 60% protein by weight, but it also contains all 20 standard amino acids, making it a complete source of protein.
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Chlorophyll: AFA is one of the richest natural sources of this important phytonutrient that supports healthy cells and natural detox processes.*
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Vitamins & Minerals: This algae contains 13 different vitamins and more than 60 trace minerals, including vitamins A,C, E, K, and B-complex as well as iron, magnesium, zinc, and selenium.
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Unique Compounds: AFA contains phenylethylamine (PEA), sometimes called the “molecule of joy,” which supports mood, focus, and a sense of well-being.*
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Phycocyanin: A powerful antioxidant pigment that is present in AFA alongside rare carotenoids and polysaccharides unique to this species.
Why It’s Different From Others
Other types of edible algae, such as spirulina, are often cultivated year-round in ponds, resulting in an algae product that lacks the wild complexity of AFA. Because AFA grows in a dynamic, nutrient-rich lake environment, it develops a broader spectrum of micronutrients and phytonutrients. In other words, where algae like spirulina are farmed for volume, AFA is harvested for its naturally occurring potency.
2. Spirulina
Spirulina is perhaps the most famous algae supplement, cultivated in controlled ponds in warm climates. It has a long history that spans from the Aztecs consuming it from Lake Texcoco to being used in space travel.
Nutrient Highlights:
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Around 60% protein by weight
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B vitamins, iron, and copper
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Antioxidant pigment phycocyanin
3. Chlorella
Chlorella is a single-celled green algae that thrives in freshwater. It’s rich in protein, chlorophyll, and micronutrients, and it’s often used tos support the body’s natural detox pathways.
One key distinction: chlorella’s cell walls are indigestible to humans, so it must be processed (often called “cracked cell wall” chlorella) to release its nutrients. While beneficial, it doesn’t contain the same spectrum of unique phytonutrients found in blue-green algae species like AFA.
4. Dulse
This edible red algae grows along the North Atlantic and Pacific coastlines. Known for its reddish-purple color and briny, umami flavor, dulse is high in minerals like iodine and potassium.
It’s often eaten dried as a snack, added to soups, or pan-fried for a smoky, bacon-like taste. Dulse is more of a culinary sea vegetable than a concentrated supplement, making it a flavorful way to boost intake, but it’s not typically used for the same functional nutrition purposes as AFA.
5. Sea Moss (Irish Moss)
Sea moss, or Irish moss, is another type of red algae. Traditionally harvested from rocky Atlantic shores, this algae is known for its mineral content, containing iodine, magnesium, calcium, and potassium.
When soaked and blended, it forms a gel that’s popular in smoothies and desserts, and it’s often used as a thickener in recipes. While it’s trending in the wellness world, its nutrient profile focuses on minerals rather than the broad protein, vitamin, and phytonutrient spectrum found in AFA.
6. Kelp
Kelp is a large brown algae that grows in underwater forests along coastlines. It’s exceptionally high in iodine, which supports healthy thyroid function.
In addition to iodine, kelp contains vitamins A, C, E, and K, as well as minerals such as calcium and magnesium. It’s eaten fresh, dried, or powdered, but its benefits are primarily mineral-focused rather than the multi-system support offered by nutrient-dense microalgae.
7. Wakame
Wakame is a silky brown seaweed popular in Japanese cuisine, especially in miso soup and salads. It contains fucoxanthin, an antioxidant studied for potential metabolic benefits.
While delicious and nutritious, wakame, like other seaweeds, is primarily valued for its minerals and specific antioxidants rather than the complete protein and broad nutrient matrix found in AFA.
Choosing the Right Algae for You
With so many algae varieties, your choice depends on your goals:
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For complete plant-based protein: AFA or spirulina
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For rare mood and brain-supporting compounds: AFA (thanks to PEA and unique carotenoids)
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For mineral-rich sea vegetables: Dulse, sea moss, kelp, or wakame
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For detox support: AFA or chlorella
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For culinary use: Dulse, kelp, or wakame
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For well-rounded, whole-body health: AFA
While spirulina and chlorella can be excellent cultivated options, wild-harvested AFA stands out for its rare nutrient complexity, seasonal purity, and unique compounds you won’t find in any other edible algae.
Final Thoughts
From the mineral-packed waves of sea moss to the antioxidant depths of wakame, each algae species offers something unique. But when it comes to all-around nutritional diversity—protein, vitamins, minerals, antioxidants, and rare mood-boosting compounds—AFA is in a class of its own.
Harvest from pristine waters and naturally rich in life-sustaining nutrients, it’s a small organism with an outsized impact on health and vitality.
Small but mighty. That’s the magic of AFA, and it’s also why we include it in every one of our supplements.