Sea Moss Benefits Explained: A Functional Medicine Deep-Dive Into The Science Behind This Oceanic Superfood

If you’re on TikTok or any other social media platform, you’ve probably come across a video or two of an influencer forcing down a spoonful of sea moss. This slimy, gel-like substance has been rising in popularity due to claims as a powerful, all-encompassing superfood.

I couldn’t wait to dive into the scientific evidence behind this wellness trend for you. In addition to anecdotal evidence (which I believe is still very valid), I also explored the research behind the health benefits people are experiencing. My team and I even did a deep dive into sea moss benefits in a recent episode of my podcast, The Art Of Being Well. From glowing skin to weight loss, sea moss seems to have much to contribute to our overall health.

What is sea moss?

Sea moss, scientifically known as Chondrus crispus and more commonly referred to as Irish Moss, is a type of red algae found along the rocky salty water coastlines of the North Atlantic Ocean.

It has been used for centuries in various cultures, particularly in coastal communities like Ireland (hence the nickname Irish Moss) and Japan. (1)

Often dark red or purplish, it has a rubbery/leathery texture. While it might seem inedible, this salt water superfood can be eaten and is high in many essential nutrients, including: (2)

• Vitamins A, C, and E
• Minerals including magnesium, calcium, potassium, iodine, and iron
• Omega-3 fatty acids
• Amino acids
• Fiber
• Antioxidants
• Prebiotics

The nutritional value of sea moss means big superfood health benefits. Let’s dive in!

READ MORE: Vitamin Sea: Unlocking The Healing Power Of Sea Vegetables For Optimal Health

8 Sea Moss Benefits

When it comes to seaweed — another type of oceanic superfood consumed by humans and marine creatures alike — there is abundant research backing its health benefits, unlike sea moss. That being said, many of the reported benefits of sea moss are similar to those observed in other types of seaweed.

1. Enhances Gut Health

Due to its high fiber content, sea moss can support healthy digestion and regular bowel movements. Sea moss has also been shown to have a natural prebiotic effect to promote the growth of beneficial bacteria for a well-balanced gut microbiome. (3)

2. Supports Heart Health

High blood sugar and high cholesterol are two markers of heart disease. Since fiber is known to help lower both of these by binding to cholesterol particles and slowing your body’s absorption of sugar, sea moss’ high fiber content makes it a great tool for supporting a healthy heart (4).

3. Stabilizes Blood Sugar

In addition to slowing your body’s absorption of sugar, sea vegetables also contain compounds known as fucans that have been shown to improve blood sugar balance in type-2 diabetics. (5)

4. Soothes Inflammation

The same fucans in algae that help balance your blood sugar are also known to have powerful anti-inflammatory abilities. (6) Sea moss is a great addition to combat chronic inflammation, which is linked to almost every modern-day health issue, from autoimmune conditions to cancer. (7)

READ MORE: The 14 Best Herbs For Intestinal Inflammation

5. Promotes Radiant Hair, Skin, And Nails

Sea moss is rich in antioxidant vitamins A, C, and E, as well as amino acids that support collagen production. Collagen is essential for encouraging healthy hair and nails and maintaining skin health by boosting elasticity and hydration, which can lead to a smoother and more youthful complexion.

6. Builds Muscle And Aids In Recovery

As a plant-based superfood, sea moss is a surprisingly good source of protein at 6 grams per 100-gram serving. More specifically, it is rich in the amino acid taurine, known for its ability to promote muscle growth. (8)

For my fitness readers, sea moss’ anti-inflammatory properties can help speed up post-workout recovery by reducing muscle pain and joint stiffness.

7. Supports Healthy Weight Management

The dietary fiber found in sea moss can help curb cravings by increasing your feelings of satiety and fullness. This lowers your likelihood of overeating processed, sugary foods!

8. Supports Thyroid Function

All types of seaweed (sea moss included) have high levels of iodine. Seaweed is known to be the best food source of iodine on the planet. Iodine is necessary for proper thyroid function since iodine is needed to produce thyroid hormones themselves.

However, since our bodies don’t produce iodine naturally, we need to get this nutrient through food or supplementation. Most people don’t eat seaweed regularly, so iodine deficiencies are common.

That’s why sea moss can be extremely beneficial for maintaining optimal thyroid health or working on overcoming underlying thyroid dysfunctions.

LISTEN: Dr. Amy Myers: Can You Reverse Thyroid Problems? Labs, Food, Supplement + Lifestyle Hacks For Vibrant Hormone Health

Where To Buy Sea Moss

Sea moss is a specialty superfood, but you can find it in most health food and supplement stores and from online retailers. Still, there’s nothing like the quality of wild harvested sea moss from local farmer’s markets or from fisheries in coastal areas where it grows naturally.

Here are the most common forms to buy it:

• Raw dried sea moss: Sold in its natural, dried form, raw sea moss can be soaked and blended into a gel for various uses. This form preserves most of the algae’s natural nutrients and is preferred by purists.
• Sea moss gel: Prepared by soaking and blending raw sea moss with water, sea moss gel is a convenient form for adding to smoothies, teas, homemade gummies, or other recipes.
• Sea moss capsules: For those looking for a quick and easy way to include sea moss in their routine, sea moss supplements in capsule form are the most simple option that bypasses any ocean taste (which I love, but might not be everyone’s preference).
• Sea moss powder: Ground into a fine powder, sea moss can be easily added to foods or beverages. This form is perfect for individuals looking to seamlessly integrate the health benefits of sea moss into their daily intake without the texture of the gel.

How To Use It In Your Daily Life

Impressed by the remarkable health and beauty benefits of sea moss? Me, too! Here are several ways you can incorporate it into your routine like I have.

Cooking

Sea moss is an amazing thickener for soups, stews, and even desserts like ice cream. One of the most common ways to use sea moss in recipes is by creating a sea moss gel. Buy pre-made gel or soak dried sea moss in water until it becomes gel-like, then blend it into your smoothies or use it as a thickening agent in your next recipe.

Supplements

There are several supplement forms of sea moss, including capsules and powders, if you just want to reap the benefits as quickly as possible. As I mentioned earlier, you can even take a spoonful of sea moss gel by itself if you are ok with concentrated seaweed flavor.

Beauty Products

You can also find skincare products that contain sea moss extract or sea moss-infused oils. These products, such as lotions, can be applied directly to the skin for targeted beauty benefits.

You can also apply sea moss gel directly to your skin or hair. That’s a little more convenient, as you don’t have to buy two separate products if you are already purchasing sea moss gel to use in cooking or take as a supplement.

Are There Any Risks?

While sea moss is generally safe for most people, there are still a few things to be aware of, as well as some potential side effects.

Iodine Content

Although sea moss’ iodine content is great for those struggling with thyroid dysfunctions like hypothyroidism, consuming too much iodine can increase thyroid antibodies and result in the opposite problem: hyperthyroidism. (9)

I also personally formulated my supplement, Thyroid Complex, as a comprehensive BSE-free, bovine, multi-glandular, mineral and herbal formula to support healthy thyroid function with a targeted formula. However, if you have an underlying thyroid problem, be sure to talk with your healthcare provider before taking sea moss or any other thyroid related supplement with iodine so they can assess your current iodine levels and advise on dosage.

Digestive Distress

Due to its high fiber content, consuming large amounts of sea moss too quickly can lead to digestive discomfort such as bloating, gas, or diarrhea. Start with a small amount and gradually increase your intake to give your gut a chance to adjust.

Quality

Since sea moss can absorb contaminants like heavy metals and other pollutants from the open sea where it grows, it’s crucial to source organic sea moss from reputable suppliers who ensure quality and safety standards.

The Takeaway

With all this information, where do we land on sea moss? Ultimately, I believe sea moss (and all seaweed and algae from our diverse marine ecosystems, for that matter) has some serious, next-level health benefits.

As someone who has long been an advocate of eating more oceanic superfoods, I am beyond thrilled that they are finally getting their time to shine. But as with anything, it’s important to take your specific health case into account.

Remember, there is no magic “one-size-fits-all” solution. So take that spoonful of sea moss, but don’t let it replace a balanced diet and healthy lifestyle for you!

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. 

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Sources

• Monagail, M.M., Morrison, L. The seaweed resources of Ireland: a twenty-first century perspective. J Appl Phycol 32, 1287–1300 (2020). https://doi.org/10.1007/s10811-020-02067-7
• Distribution of 26 major and trace elements in edible seaweeds from the US market
  Todorov, T. I., Wolle, M. M., & Conklin, S. D. (2022). Distribution of 26 major and trace elements in edible seaweeds from the US market. Chemosphere, 294, 133651. https://doi.org/10.1016/j.chemosphere.2022.133651
• Park, S. J., Sharma, A., & Lee, H. J. (2024). An Update on the Chemical Constituents and Biological Properties of Selected Species of an Underpinned Genus of Red Algae: Chondrus. Marine drugs, 22(1), 47. https://doi.org/10.3390/md22010047
• Dahl, W. J., & Stewart, M. L. (2015). Position of the Academy of Nutrition and Dietetics: Health implications of dietary fiber. Clinical Nutrition, 34(4), 603–611. https://doi.org/10.1016/j.clnu.2014.05.009
• Tang, L., Xiao, M., Cai, S., Mou, H., & Li, D. (2023). Potential Application of Marine Fucosyl-Polysaccharides in Regulating Blood Glucose and Hyperglycemic Complications. Foods (Basel, Switzerland), 12(13), 2600. https://doi.org/10.3390/foods12132600
• Apostolova, E., Lukova, P., Baldzhieva, A., Katsarov, P., Nikolova, M., Iliev, I., Peychev, L., Trica, B., Oancea, F., Delattre, C., & Kokova, V. (2020). Immunomodulatory and Anti-Inflammatory Effects of Fucoidan: A Review. Polymers, 12(10), 2338. https://doi.org/10.3390/polym12102338
• Furman, D., Campisi, J., Verdin, E. et al. Chronic inflammation in the etiology of disease across the life span. Nat Med 25, 1822–1832 (2019). https://doi.org/10.1038/s41591-019-0675-0
• Kawasaki, A., Ono, A., Mizuta, S., Kamiya, M., Takenaga, T., & Murakami, S. (2017). The Taurine Content of Japanese Seaweed. Advances in experimental medicine and biology, 975 Pt 2, 1105–1112. https://doi.org/10.1007/978-94-024-1079-2_88
• Leung, A. M., & Braverman, L. E. (2014). Consequences of excess iodine. Nature reviews. Endocrinology, 10(3), 136–142. https://doi.org/10.1038/nrendo.2013.251