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Health Education

Sea moss benefits

Sea moss is said to contain up to 92 of the 102 vitamins and minerals that are present in the human body.
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By | Jan. 9, 2024 Medically reviewed by Chad Shaffer, MD
Woman smiling with tape measure around her waist: Sea moss benefits

Key takeaways

  • Sea moss is a type of red seaweed, known for its potential health benefits, containing up to 92 of the 102 vitamins and minerals found in the human body, and is used in various forms including supplements and cosmetic products.

  • It is considered a superfood due to its vital nutrients and health benefits, such as boosting the immune system, improving skin health, aiding digestive health, and supporting weight management, among others.

  • Despite its benefits, sea moss can have side effects like nausea and diarrhea when consumed in excess, and individuals with certain health conditions or allergies should avoid it.

  • Clinical research is needed to fully confirm the health claims of sea moss, and individuals are advised to consult healthcare providers before starting any sea moss supplement regimen.

In this article:

What is sea moss?

Sea moss, also known as Chondrus Crispus or Irish moss, is a type of red seaweed. Sea moss can be harvested year-round from inlets and tidal pools off the coast of North America, the British Isles, and Europe. Cleaned of sand and debris, the edible sea plant is then prepared to make powder or gel that can be used as supplements, food additives, or cosmetic products. This sea vegetable is often used as a thickening agent in ice cream, dairy products, and non-dairy milk. 

Sea moss is gaining popularity on social media these days. The term “sea moss” currently has an excess of 1 billion views on TikTok. Sea moss is seen as a superfood and has numerous vital nutrients and health benefits. The supplement can be found in the form of a powder, capsule, gel, lotion, or gummy. Sea moss supplements have only a few potential risks and are best taken in the morning on an empty stomach with plenty of water. 

Vitamins and minerals in sea moss

Out of the 102 minerals in the human body, sea moss reportedly contains up to 92 of those vitamins and minerals. While 80 of those minerals may be trace amounts, 12 essential minerals are found in wild-harvested sea moss. This red algae is also a good source of iodine, calcium, magnesium, iron, potassium, copper, phosphorus, riboflavin, and zinc. Vitamins A, B, C, D, E, and K are also found in significant amounts. 

Health benefits of sea moss

Sea moss, a type of algae, is fat-free, sugar-free, gluten-free, low in calories, and contains a small amount of protein. This type of seaweed is an excellent food source and contains folic and fatty acids that are healthy for the body. Sea moss shows promise as an anti-inflammatory, antifungal, and antiviral potentially, while also containing antioxidants. It is not surprising that with so many essential nutrients and vitamins, researchers are anxious to see if consuming sea moss could have a positive impact on numerous health systems in the body, including: 

  • Boost immune system
  • Skin health
  • Digestive system
  • Weight loss and management
  • Increase energy and mood enhancer
  • Respiratory system
  • Heart health
  • Bone and joint health
  • Mental health
  • Women’s Health

Boost to the immune system

Consuming sea moss is like taking a multivitamin and may be good for your overall health. Vital minerals such as iron and vitamins A, C, and E found in sea moss can hopefully help decrease the risk of getting sick if taken daily. According to Dr. Michael Green, Chief Medical Officer at Winona Incorporated, “The vitamins and minerals in sea moss, particularly vitamin C and antioxidants, may strengthen the immune system and help the body defend against infections” These vitamins have medicinal properties that might also ease flu symptoms and reduce infection. Clinic trials are desperately needed to confirm or refute these theories. 

Skin health

Sea moss is used by some to reduce signs of aging and potentially treat dermatological conditions. Applying sea moss gel or mask to the face and neck could help tighten the skin and reduce signs of wrinkles. Selenium, zinc, vitamin C, amino acids, and antioxidants found in sea moss may possibly stimulate collagen production in the body. Sulfur, another mineral in this ocean plant, can help balance the skin’s natural flora. Sea moss can moisturize the scalp’s sebaceous glands and stimulate hair follicles. Humectant, another component of sea moss, can aid in moisture retention, increase skin elasticity, and potentially reduce cellulite. Sea moss may even be able to decrease signs of sun spots (hyperpigmentation). 

According to the National Eczema Association, sea moss could be a natural alternative to corticosteroids or cortisol creams for treating eczema. While significant research has not been done, sea moss’s anti-inflammatory, antiviral, and antifungal properties could help treat rosacea, some acne, eczema, or other skin conditions. Sea moss gel that is too potent or left on too long to treat skin conditions could cause further irritation to the skin. It is best to consult a healthcare provider regarding the use of sea moss for dermatological conditions, and many professionals will not recommend it due to the lack of research-based evidence to support its use yet.

Digestive benefits of sea moss

Sea moss contains prebiotics that promote healthy bacteria in the digestive tract. Sea moss is a natural laxative high in dietary fiber and live bacteria that can soften stool and help regulate bowel movements. Unfortunately, the carrageenan found in sea moss could worsen conditions for individuals with inflammatory bowel disease. 

Additionally, sea moss may have the ability to protect the body from salmonella, the most common bacterial form of food poisoning in the United States. Consuming sea moss could also play a role in maintaining the protective mucus lining found in the digestive system and colon. If this is true, taking sea moss supplements daily or drinking sea moss smoothies regularly could be considered good for gut health. 

Weight management

There are numerous proposed health benefits of seaweed, including weight management. Adding low-calorie, high-fiber content sea moss to your diet can potentially reduce your calorie intake. Like soluble fiber, eating this seaweed can help you feel fuller for longer and be a deterrent to over-eating. Its mild laxative effect can keep bowels cleared of excess waste. Sea moss could also help you feel energized, possibly regulate metabolism, and potentially reduce body fat. Dr. JB Kirby, a Nurse Practitioner and owner of Health and Wellness Made Easy, states, “I’m a firm believer in sea moss. Sea-based plants can help our microbiome and help with weight loss.” Obese individuals could gain weight loss momentum by incorporating sea moss into their diet if it reduces their appetite and consumption.

Energy and mood stimulation

Seaweed is purported to help balance hormones and boost energy. The anti-inflammatory and antioxidant properties of sea moss supplements may contribute to one’s vigor. Vitamin B6 found in sea moss has mood-boosting effects and supports healthy brain cells. Rich with essential nutrients and minerals such as iron, consuming sea moss consistently might increase energy levels. 

Respiratory health

High amounts of chlorophyll, potassium chloride, and omega-3 fatty acids in sea moss could allow for better breathing if these compounds reduce inflammation and dissolve unwanted mucus in the airways. This hopeful contention needs clinical trials to back it up. If these studies are done and prove positive, then consuming sea moss could someday be looked at as a way to reduce phlegm and help reduce colds with anti-inflammatory and anti-viral properties. 

Heart Health

Sea moss is a good source of omega-3 fatty acids essential for cardiovascular health. Scientific evidence shows that omega-3 fatty acids are linked to reducing the risk of heart disease, lowering cholesterol, reducing blood clots, and lowering blood pressure. Adding sea moss to a balanced diet could help improve heart health. 

Thyroid benefits from sea moss

Sea moss contains iodine, selenium, and zinc that can affect thyroid function. Irish sea moss should not be used as a natural alternative to prescribed synthetic hormone medication. Sea moss is a rich source of iodine that can directly affect thyroid health, but too much iodine can have a negative effect. Consult a doctor to see if taking sea moss is a good choice to help regulate an under-producing thyroid. The supplement is avoided if one has hyperthyroidism. 

Improved joint and bone health

Calcium, potassium, magnesium, and iron found in sea moss can strengthen bones. This association has proponents hoping that sea moss can also be taken to help prevent the onset or worsening of osteoporosis. Anti-inflammatory properties may aid joint health. If researchers prove this to be true, then the swelling and discomfort associated with the chronic inflammation of arthritis may be relieved by taking sea moss as a dietary supplement. 

Mental health and sea moss

Potassium, magnesium, and antioxidants found in sea moss could aid one’s mental and emotional health. Antioxidants can help protect the body from free radicals that can contribute to depression and other chronic illnesses. Magnesium supports brain health and can reduce fatigue and anxiety. B vitamins also found in sea moss can assist brain function and clarity.

Women’s Health

There are many reported positive effects for women taking sea moss. Women have tried taking sea moss to help alleviate premenstrual syndrome as well as menopausal symptoms. The idea is that the fiber content of sea moss can help reduce food cravings and weight gain before or during the menstrual cycle. In addition, perhaps the anti-inflammatory properties can help reduce swelling associated with the monthly period and menopause. 

Mood swings and hormonal imbalances related to the menstrual cycle and menopause are at the center of more potential benefits of sea moss. Copper, potassium, zinc, iodine, folate, B vitamins, tryptophan, selenium, and calcium can aid cramps and mood swings. Iodine, magnesium, and vitamin B6 have a cooling effect that just might even ease hot flashes, a common side effect of menopause. Sea moss is alleged to aid estrogen levels and reduce vaginal dryness. Of course, none of this is proven yet, and you should ask your healthcare provider before starting any sea moss supplement 

Sea moss side effects

While taking the recommended dose of sea moss is often safe, potential side effects of consuming too much include 

  • Nausea
  • Diarrhea
  • Vomiting
  • Intestinal inflammation
  • Stomach ulcers

Individuals with shellfish allergies or on blood thinners should avoid sea moss supplements or beauty products. People with inflammatory bowel disease or high blood pressure should not take Irish moss as a supplement. High levels of the mineral iodine found in some sea moss could enlarge the thyroid or cause goiter. Consult a healthcare provider before taking sea moss, especially for individuals with hyperthyroidism. 

Nutritional value, as well as exposure to contamination, varies depending on where the seaweed was harvested. Toxic heavy metals such as arsenic, mercury, and lead may be absorbed into the plant from polluted waters. Other contaminants, such as raw sewage, are risk factors. Despite the numerous purported health benefits of this edible seaweed, pregnant women and nursing mothers should not use this dietary supplement. 

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