Sea Moss Advantages and The right way to Use It

The rise of sea moss

For those who’re curious in regards to the latest web craze over sea moss, you’re not alone.

Pinterest’s 2020 Tendencies Report reveals that search quantity for the time period “sea moss” jumped 380 p.c final yr, probably due to a remark Kim Kardashian’s made about sea moss smoothies on Twitter.

Marine substances and dietary supplements have change into so well-liked that the 2018 market mirrored $2.6 billion spent on algae merchandise alone, in response to Statista, a market analysis firm.

“Individuals are all the time in search of the following superfood,” says Amy Gorin, a plant-based registered dietitian nutritionist and proprietor of Plant-Based mostly Eats in Stamford, Connecticut. First there was the algae product spirulina, and now there’s sea moss.

Gorin says sea moss has most likely risen in recognition as a result of it gives a number of vitamins “which can be notable to plant-based eaters,” a rising inhabitants.

Low in energy and full of micronutrients, sea moss could possibly be a wholesome addition to your favourite smoothie, soup, and even chia seed pudding.

Right here’s every little thing you have to learn about sea moss, together with its vitamin, well being advantages, and learn how to add it to your eating regimen.

What’s sea moss?

Sea moss, also referred to as Irish moss, is a kind of pink algae.

When it washes up on the northern Atlantic coasts of Europe, North America, and a few Caribbean islands, it seems to be much like the steadily noticed tangles of slick brown seaweed generally known as sargassum, in response to a 2014 research in Advances in Botanical Analysis.

You’ll find this flavorless, edible sea plant in dietary supplements, in uncooked, dried, or gel types, in response to Vicki Shanta Retelny, RDN, an creator and host of the “Nourishing Notes” podcast.

Sea moss vitamin

Sea moss is a pure supply of micronutrients reminiscent of iodine (important for thyroid perform) and iron (a necessary mineral for bodily and psychological power).

A regular two-tablespoon serving of uncooked Irish sea moss comprises the next vitamins:

Energy: 5

Fats: 0 g (0 p.c advisable each day worth, or DV)

Protein: 0.2 g (0 p.c DV)

Sodium: 6.7 mg (0 p.c DV)

Carbohydrates: 1.2 g (0 p.c DV)

Dietary fiber: 0.1 g (0 p.c DV)

Magnesium: 14.4 mg (4 p.c DV)

Calcium: 7.2 mg (1 p.c DV)

Potassium: 6.3 mg (0 p.c DV)

Iron: 0.89 mg (5 p.c DV)

Phosphorus: 15.7 mg (2 p.c DV)

Kinds of sea moss

Although most sea moss merchandise are created from the pink algae Chondrus crispus, the time period “sea moss” could typically confer with algae or seaweed that is available in varied colours, from inexperienced and yellow to purple and black.

Shanta Retelny says the plant’s dietary profile can fluctuate relying on the place it’s grown.

Some sea moss product producers declare that ocean-harvested sea moss is best than sea moss grown in a managed setting, reminiscent of a pool.

Nonetheless, there’s little analysis on the dietary variations, and present research don’t again up the declare.

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Sea moss advantages

“Sea moss could have potential advantages for intestine well being, blood sugar management, and cell and coronary heart well being, however extra sturdy analysis is required, particularly in people, to find out the advantages of sea moss,” says Shanta Retelny.

Regardless of the shortage of research, there’s a easy motive sea moss has taken the wellness world by storm: it has a robust dietary profile.

(Listed here are some well being advantages of seaweed.)


Gorin notes that 100 grams of sea moss (about 20 tablespoons) gives 50 p.c of your advisable each day worth of iron.

“Iron is a nutrient that vegetarians and vegans have to pay specific consideration to, as wants are literally increased than these of meat-eaters as a result of the absorption of iron from plant-based meals tends to be decrease,” she says. That’s as a result of a variety of high-iron meals are animal merchandise—suppose pink meat, oysters, and rooster.

Too little iron can result in anemia, however plant sources of iron, like sea moss, can assist you preserve your ranges.


Based on Gorin, that very same 100-gram serving of sea moss comprises about 34 p.c of your advisable each day worth of magnesium.

The mineral is usually underrated, however it’s important for dozens and dozens of your physique’s processes.

Gorin lists a number of advantages of magnesium: bone well being, blood strain administration, and correct sleep.

A magnesium deficiency can manifest as constipation, shakiness, persistent fatigue, poor sleep, and even frequent complications. Common consumption of sea moss might assist preserve your magnesium ranges within the protected zone.


Your thyroid wants iodine to make hormones, and because the physique doesn’t make iodine, you have to get it out of your eating regimen.

“Like different seafood, [sea moss is] excessive in iodine,” says Shanta Retelny.

For those who don’t get sufficient iodine, your physique can’t make thyroid hormone, and you could possibly find yourself with a thyroid downside.

Remember that iodine is usually added to salt (generally known as iodized salt), so iodine deficiencies—which might trigger a swelling of the throat generally known as goiter—are a lot much less widespread than up to now.

And an excessive amount of iodine could be unhealthy in your well being. (Learn on to search out out extra in regards to the dangers of consuming an excessive amount of sea moss.)

It would defend your nerves

A 2015 research printed within the journal Marine Medication steered that pink algae might have neuroprotective results. The preliminary analysis demonstrated that worms given sea moss extract had decrease neuron loss and moved quicker. That might probably assist folks with Parkinson’s illness.

However not so quick. Earlier than you lay down money for some sea moss, bear in mind the research was performed on worms. That’s good for very preliminary analysis, however solely human research can inform whether or not the algae would have the identical impact in people.

So whereas sea moss may assist defend towards neurological illness, analysis is simply too restricted to say for certain. Managed research on people are crucial to substantiate the suspicion.

It could assist weight reduction

Some sea moss followers declare that it accelerates weight reduction, however Gorin warns towards believing in “one magical meals” to reset your eating regimen.

“One cool factor about sea moss is that it gives protein, virtually two grams per 100-gram serving,” she says. It is usually low in energy, which might support weight reduction.

And, Shanta Retelny says, “it’s a pure type of carrageenan, a thickening agent.” This might perform as a soluble fiber that reinforces emotions of fullness, in response to a 2020 analysis overview printed within the science journal Life.

A 2019 research printed in Marine Medication additionally means that the carrageenan in sea moss might act as a prebiotic, feeding the nice micro organism in your intestine. A correct steadiness of prebiotics and probiotics is important for digestive well being, which might help your weight reduction efforts.

Dangers and uncomfortable side effects

As talked about, sea moss comprises iodine, which performs a significant function in thyroid perform. However Shanta Retelny warns that overconsumption of iodine may cause thyroid issues. Much like iodine deficiency, an excessive amount of iodine may cause goiters and hypothyroidism.

The advisable dietary allowance for iodine is 150 micrograms (mcg) for many adults.

Based on the Nationwide Institutes of Well being, the utmost tolerable consumption stage of iodine for many adults is 1,100 mcg. Consuming greater than 286 grams of sea moss in sooner or later might result in well being issues as a result of it could exceed that restrict, in response to a 2020 research printed in Environmental Science and Air pollution Analysis.

Other than potential iodine overdose, which might trigger mouth burning, abdomen ache, and a weak pulse, sea moss “could include a excessive quantity of heavy metals,” says Shanta Retelny. “As with something, moderation is vital.”

How to buy sea moss

Sea moss dietary supplements are sometimes mixed with doses of anti-inflammatory turmeric or different health-boosting vitamins.

For pure sea moss, search for dried or recent pink algae labeled “Irish moss” or “Chondrus crispus.” You’ll find it on-line or at some well being meals or complement shops.

The U.S. Division of Agriculture doesn’t suggest a particular serving dimension for sea moss, so observe the serving sizes itemizing in your product label for one of the best outcomes.

Need to give sea moss a strive? Right here’s what our vitamin consultants suggest.

The right way to eat sea moss

Including sea moss to your eating regimen is easy. For those who purchase it uncooked as a substitute of dried, Gorin says you’ll want to clean, soak, and mix it earlier than consuming.

Listed here are a couple of concepts:

Many sea moss recipes name for sea moss gel, which is solely dried sea moss soaked in filtered water in a single day.

There is no such thing as a analysis on how lengthy sea moss gel will keep recent in your fridge, so retailer leftovers at your individual danger.

Subsequent, discover out whether or not sushi is wholesome.