What Are the Health Benefits of Sea Moss?

Erica Sweeney
·6 min read

Experts break down the benefits of this hot smoothie ingredient.

Earlier this year, Kim Kardashian West tweeted out a few of her favorite plant-based foods. On the list: sea moss. “Sea moss smoothies are really good too,” she wrote. Turns out, sea moss is the summer trend we didn't know we needed.

“Sea moss is definitely having a moment,” explains Robin Foroutan, integrative medicine dietitian and spokesperson for the Academy of Nutrition and Dietetics. “Everyone’s always interested in natural foods with potential health benefits.” But sea moss, a type of red algae, isn’t new—it’s been around for centuries, consumed and used for medicinal purposes in Ireland, the Caribbean islands and other places, she says.

These days, with celebrities touting the potential health benefits of sea moss, it’s gained a reputation as a trendy superfood. In fact, Pinterest listed sea moss as one of its top trends for 2020, since searches for it were up 380%.

While little research exists on the true health benefits of sea moss, its long history as a home remedy suggests there could be substance to the hype. “What we’ve noticed for a long time is that the home remedies that stick around for centuries are usually the ones with an element of truth,” Foroutan explains.

But as with any wellness trend, she suggests tempering your expectations if you plan to give sea moss a try. “If you expect it to change your life, you may be disappointed, but if you want to add something different to your soups or smoothies, which may have some additional gut health benefits and nutrients, give it a try,” she says.

Sea Moss Benefits

Sea moss is rich in mucilaginous polysaccharides, a sticky substance produced by plants that offer health benefits. “There have been a number of studies in recent years on how sulfated polysaccharides from seaweed, in particular sea moss, may be beneficial for boosting the immune system and reducing oxidative stress,” says Dr. Yufang Lin, MD, an integrative medicine physician at the Cleveland Clinic.

Its mucilaginous properties help soothe the gut lining, too, Foroutan says. Sea moss may even act as a prebiotic, which fosters the growth of good bacteria in the gut and improves overall gut health. A 2015 study published in BMC Complementary Medicine and Therapies suggests sea moss offers prebiotic effects in rats, including building microbial communities in the gut, supporting gut health and regulating the immune system.

Related: Prebiotics vs. Probiotics—The Differences, Explained

Sea moss also contains high levels of iodine, which Foroutan says is lacking in many diets. Food sources of iodine include sea vegetables, seafood and fish, but some minerals, like bromide found in processed bread and chlorine in tap water, can block iodine absorption.

“Iodine is especially important to both thyroid and breast health and sea vegetables are excellent sources of natural iodine,” she says. “It could be especially helpful for those with low thyroid activity (hypothyroidism) or even those whose thyroid labs look normal but have symptoms of low thyroid.”

Though there hasn’t been research on the subject, Lin says sea moss’ iodine-rich properties may be why many believe it can help you lose weight. “I suspect the reason people think red sea moss may benefit weight loss is that seaweed in general is rich in iodine, and an adequate amount of iodine supports a healthy thyroid function, which supports healthy metabolism,” she explains.

Sea moss is also a good source of iron, magnesium and calcium, according to Lin. “Plus, it may help your skin retain moisture when used topically, so expect to start finding it in beauty care products, too,” Foroutan says.

What Is Red Sea Moss?

Red sea moss in particular has been all the rage recently, but what is it? “Sea moss” is a collective term referring to several types of seaweed, including red sea moss, says Lin. It’s sometimes known as Irish moss, and its scientific name is Chondrus crispus. Sea moss tends to grow in cooler climates along the Atlantic coastlines of Europe and North America, Lin says.

Red sea moss is also a main ingredient in carrageenan, an additive used to thicken, emulsify and preserve products like nondairy milks, meat products, yogurts and more.

Related: How Many Americans Are Vitamin Deficient?

What Form of Sea Moss Is Best?

You can buy sea moss in many forms: dried, ground or liquid. It’s also sold as a supplement. Lin says the best way to add sea moss to your diet is via nutrient-dense whole foods, rather than through supplements, which are not regulated by the U.S. Food and Drug Administration.

Related: 8 Facts You Didn’t Know About Supplements

“It is best to eat foods naturally rich in iodine, such as seaweed, fish and shellfish, rather than taking a supplement, which may have an excess level of iodine,” she says.

Foroutan agrees. “I wouldn’t necessarily recommend capsules or extracts," she says. "So if someone wanted to try it, I’d recommend sticking to the way it’s been used for centuries in Irish and Jamaican home remedies.”

Sea moss is virtually tasteless, so it’s versatile. Foroutan suggests purchasing a sea moss powder to add as a thickener to soups and smoothies—it’s full of fiber, which will keep you feeling full for longer. Just make sure any sea moss products you buy are sourced well and don’t contain fillers or additives, like artificial coloring, she says.

What Are the Side Effects of Sea Moss?

Sea moss is a good source of iodine, which Foroutan calls a “goldilocks nutrient, too much is not good, and too little is pretty bad too.” Too much iodine is particularly bad when it comes to your thyroid. “Excess iodine can trigger hyperthyroidism and aggravate those who already have thyroid conditions, in particular Hashimoto’s disease,” Lin explains.

The high amount of fiber in sea moss could also cause bloating and gas, and interfere with digestion, Foroutan says. Research has shown red sea moss-derived carrageenan could trigger inflammation, gastrointestinal ulcers and damage the digestive system.

Still want to try sea moss? Lin urges caution and moderation. “It's a good idea to approach any new food claims with caution,” she says. “Seaweed in general has nutritional benefits and can be part of a well-rounded whole food, mostly plant-based diet. However, everything in moderation. Eating excess may be detrimental to your health.”

Next up, read more about how to adopt a plant-based diet.

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