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Want to know more about sea moss? Find out why sea moss has become popular, including potential benefits and side effects
Summary
1What is sea moss?
Sea moss is a type of algae or seaweed, which is found on the Atlantic shores of...
2Possible sea moss side effects
Sea moss is a source of iodine and other heavy metals, taking too much could lead to...
3How to include more sea moss in your diet
Sea moss comes in many forms, from powder to whole, which means you have lots of ways to take it...
Most of us know that dark leafy greens, fish and berries are good for us. In fact, these ingredients are often referred to as ‘superfoods’, which is why so many of us include them in our weekly meal plans.1
One item that might not be on the shopping list is sea moss. It’s an alga (the singular word for algae) that’s making waves in the wellness world, with plenty of health-conscious individuals including it in their recipes.
Let's explore all you need to know about the emerging potential benefits of sea moss and possible side effects, and why it’s a popular addition to many supplements.
What is sea moss?
Sea moss, known scientifically as Chondrus crispus, is a type of algae or seaweed, which is found on the Atlantic shores of North America, Europe, and the Caribbean Islands.2 It’s known as a red alga, although it often comes in many colours, most popularly yellow, gold and purple – but you can also find rarer colours such as blue and green.2
Its low number of calories and fat means that sea moss is popular and may help to support a healthy lifestyle.3 It contains a small amount of protein, as well as offering a variety of vitamins and minerals and is also a source of iodine and antioxidants.3
Sea moss health benefits
6 potential sea moss benefits
Often claimed to be a brand-new ‘superfood’, there are some possible benefits to adding sea moss to your diet. However, before you start taking sea moss in any form, it's important that you check with your GP to make sure it is safe for you to do so.
Here are the top 10 potential benefits of sea moss:
Sea moss is a good source of live bacteria and fibre, which are known to support gut health.4
Sea moss contains iodine, which contributes to the normal production of thyroid hormones and normal thyroid function. However, if you're already taking medication to support your lack of iodine, speak to your GP first before taking sea moss.5
Sea moss contains iron, which contributes to the reduction of tiredness and fatigue, so it may support your energy levels. A lack of iron can make you feel tired and lethargic.6
Sea moss contains vitamins such as vitamin A helps normal skin.7
Sea moss has been used as a natural aphrodisiac for many years.8 Although, there is no scientific evidence linking sea moss to increased libido or fertility, it contains many vitamins and minerals that play a key role in reproductive health.
Sea moss is a nutritious alga that is full of minerals and nutrients such as calcium, iron and phosphorus that can help your body run healthy.9
Other emerging small studies have explored the potential benefits of sea moss for heart health, mood, immune health and more. However, the research had not yet found anything conclusive, and studies have mostly been done on animals, in the lab or in extremely small sample sizes, so whether sea moss has these benefits is unclear and more robust research in humans is needed.
It’s also worth remembering that there isn’t a lot of research around the benefits of sea moss, and it can’t provide all the nutrients you need. Stick to a healthy and balanced diet first and foremost and consider adding sea moss to your diet if you want to once you’ve checked with your doctor.
Summary of potential benefits
There are many claims to the health benefits of sea moss, but further research is needed to find out how accurate they are.
Of course, you’ll also find plenty of other plant-based supplements available too, so it’s worth finding which ones that are right for you.
Disclaimer: Please note scientific evidence for sea moss benefits is very limited and although there are emerging studies, more clinical research needs to be conducted. Please speak to your GP before taking any new products.
Possible sea moss side effects
There’s a lot we don’t know about eating sea moss and how it interacts with our bodies. While it's generally thought that sea moss is safe for most of us, it’s still worth exercising a bit of caution. Choose reputable manufacturers and talk to your doctor if you have any worries.
It’s also important to avoid overeating sea moss. Sea moss is a source of iodine and other heavy metals, and while not bad for you in small amounts, taking too much could lead to iodine poisoning and leave you feeling unwell.10
Stick to the acceptable serving size and use in moderation when adding this alga to your diet – just to be on the safe side.
How to include sea moss in your diet
Sea moss comes in many forms, from powder to whole, which means you have lots of ways to take it – and one of the most popular forms is sea moss gel. Sea moss gel is derived from sea moss and is sometimes used as a thickening or stabilising agent in food, medicine, and cosmetics. It benefits from all the same properties as sea moss, as it also contains minerals like iodine and potassium.11
Sea moss gel has a mild flavour, which makes it a versatile ingredient in your cupboard. You could try adding sea moss to smoothies, shakes, soups, stews, jams, spreads, cakes, baked goods or even ice cream.
As with all supplements and foods, don’t expect a miracle from one ingredient. Try your best to keep to a healthy and balanced lifestyle, adding supplements depending on your unique nutritional needs.
Can you take sea moss every day?
Sea moss is a source of various vitamins and minerals, as well as antioxidants that may benefit overall health. However, its nutritional structure can fluctuate, and by consuming it in large amounts, you may ingest high levels of iodine or heavy metals, which can be harmful.12
The British Dietetic Association recommends seaweed is not eaten more than once a week, as too much can cause digestive upset or even hyperthyroidism due to the high iodine content. 101
Overall, scientists need to do more research on the health effects of sea moss on humans to determine its value in consumer health products. Still, from what we do know already, some of the benefits appear promising based on emerging research in seaweed and sea algae studies.9
The final say
Sea moss is a source of a variety of vitamins and minerals, as well as antioxidants that may benefit overall health.
However, it has varying nutritional properties and when using it in significant amounts, you may consume high levels of iodine or heavy metals. Generally, more research is needed into the claimed health benefits of sea moss in humans, but early studies are promising in similar types of seaweed and algae.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle
- Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, et al. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutrition Journal [Internet]. 2010 Jan 22;9(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/
- Chandler CJ, Wilts BD, Vignolini S, Brodie J, Steiner U, Rudall PJ, et al. Structural colour in Chondrus crispus. Scientific Reports [Internet]. 2015 Jul 3;5(1):11645. Available from: https://www.nature.com/articles/srep11645
- Barros-Gomes JAC, Nascimento DLA, Silveira ACR, Silva RK, Gomes DL, Melo KRT, et al. In Vivo Evaluation of the Antioxidant Activity and Protective Action of the Seaweed Gracilaria birdiae. Oxidative Medicine and Cellular Longevity. 2018 Aug 1;2018:1–12.
- Apr 11 AS, Wu 2024Additional reporting by Marissa. 9 Potential Sea Moss Benefits, According to Experts [Internet]. PureWow. 2024 [cited 2024 Jun 11]. Available from: https://www.purewow.com/wellness/sea-moss-benefits/
- Chung HR. Iodine and thyroid function. Annals of Pediatric Endocrinology & Metabolism [Internet]. 2014 Mar 31;19(1):8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049553/
- FoodData Central [Internet]. fdc.nal.usda.gov. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168456/nutrients
- Cherry P, Yadav S, Strain CR, Allsopp PJ, Mcsorley EM, Ross RP, et al. Prebiotics from seaweeds: An ocean of opportunity? Marine Drugs [Internet]. 2019;17(6):undefined–undefined. Available from: https://www.mendeley.com/catalogue/f919dcef-7ad3-3218-a4fe-23ab27403869/
- Mazaheri Nia L, Iravani M, Abedi P, Cheraghian B. Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial. Journal of Sex & Marital Therapy. 2021 Jul 27;47(8):804–13.
- Lomartire S, Marques JC, Gonçalves AMM. An Overview to the Health Benefits of Seaweeds Consumption. Marine Drugs. 2021 Jun 15;19(6):341.
- Khalifa M, Aftab HB, Kantorovich V. “Fueling the Fire” - Irish Sea-Moss Resulting in Jod-Basedow Phenomenon in a Patient With Grave’s Disease. Journal of the Endocrine Society [Internet]. 2021 May 1;5(Supplement_1):A906–6. Available from: https://academic.oup.com/jes/article/5/Supplement_1/A906/6240965
- Smith AH, Nichols K, McLachlan J. Cultivation of seamoss (Gracilaria) in St. Lucia, West Indies. Springer eBooks. 1984 Jan 1;249–51.
- NHS Choices. Iodine - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iodine/
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