Search Here

Sea moss, also known as Irish moss or scientifically as Chondrus crispus, has garnered attention for its purported health benefits and endorsements by celebrities. Found along the rocky coasts of the Northern Atlantic, this edible red seaweed contains carrageenan, a thickener used in foods like pudding, and is celebrated for its nutrient density.

Nutritionally, sea moss is praised for its low calorie and sugar content, along with a modest amount of protein and beneficial polyunsaturated fats. According to Ana Reisdorf, a registered dietitian, sea moss is rich in vitamins, minerals, and anti-inflammatory compounds. For instance, just one ounce provides significant portions of daily iron and magnesium needs, essential for blood cell health and over 300 bodily reactions, respectively.

Health Benefits of Sea Moss Supplements

"While sea moss has been harvested and consumed either as food or for healing for thousands of years, there is limited scientific evidence to prove many of these claims," explains Dr. Carrie Lam, a specialist in family medicine and anti-aging at The Lam Clinic in Tustin, California. Despite this, recent research has shown potential benefits of sea moss in combating inflammation and associated conditions.

Research into seaweed generally outweighs specific studies on sea moss. Early investigations into sea moss's benefits are largely based on small-scale studies, highlighting the need for larger clinical trials to validate the following findings:

Supports Muscle Recovery

Sea moss is rich in nutrients that promote muscle development and maintain bone health, particularly beneficial for those engaged in rigorous exercise routines or older adults prone to muscle and bone loss with age, notes Dr. Lam. A small observational study in 2018 explored sea moss supplementation in 80 patients with musculoskeletal and joint symptoms, reporting improved strength, energy levels, and reduced fatigue and pain. Researchers attributed these benefits to sea moss's high protein content, especially in supplements with greater protein concentrations.

Promotes Gut Health

An imbalance of gut bacteria, known as gut dysbiosis, is linked to various disorders like inflammatory bowel disease, type 2 diabetes, hypertension, and cancer. Sea moss, like other seaweeds, contains prebiotic fibers resistant to digestion that support the growth of beneficial gut bacteria. Reviews of studies across human, animal, and microorganism models suggest seaweed components could act as effective prebiotics, although large-scale human trials are needed for conclusive evidence.

Supports Thyroid Health

"Your thyroid [a small gland located at the base of your neck] needs iodine to produce thyroid hormones," Dr. Lam explained according to Forbes Health. "These hormones, important for proper thyroid function, also play a role in metabolism." Iodine must be acquired through diet because the body cannot make it on its own.Seaweeds, including sea moss, are significant sources of iodine in marine environments.

While iodine deficiency is rare in the U.S. due to iodized salt, inadequate intake can still impact thyroid function, potentially causing thyroid enlargement (goiter) and hypothyroidism. Sea moss contains an average of 3.86 ± 1.49 milligrams of iodine per kilogram dry weight, making it a valuable dietary source.

According to the National Institutes of Health, most adults require approximately 150 micrograms of iodine daily, with higher needs during pregnancy and lactation. Sea moss offers a natural source of iodine that supports thyroid health when consumed as part of a balanced diet.

Expert Warning

While sea moss has a historical reputation as a healing food, scientific evidence supporting its health claims remains limited, notes Carrie Lam, M.D. Preliminary studies suggest potential benefits in muscle recovery, gut health support, and thyroid function due to its protein content and iodine richness. However, substantial human trials are needed for conclusive results.

Concerns arise regarding the variability in nutritional composition and potential contaminants like heavy metals in sea moss. Maddie Alfiero, a registered dietitian, warns of health risks associated with excess iodine intake and heavy metal exposure, which can lead to thyroid complications and other adverse effects.