All the girlies are taking sea moss – or so says TikTok, where there are 1.3 billion views on the term. A superfood beloved by the Los Angeles set, who enjoy it blended into their Erewhon smoothies, the rest of us are also catching on to the gelatinous substance, which is actually a type of seaweed.
So, what do we need to know about the health benefits of sea moss, and does it deserve a place in our routines? We speak to the experts to find out more.
What is sea moss?
Sometimes called Irish moss, Irish sea moss or by its scientific name, chondrus crispus, sea moss is a red sea vegetable similar to other types of edible seaweed, such as nori, kelp, wakame and kombu.
“Sea moss is a specific type of red algae that is naturally rich in nutrients such as magnesium, iodine, iron, folate, calcium and vitamins,” explains Kylene Bogden, a board-certified registered dietitian, who specialises in sports nutrition at FwdFuel. “It can be eaten raw, but it also comes dried, in capsules, powder, or gel form.”
Consuming sea moss isn’t exactly new. “It has been used by coastal communities for centuries for various medicinal, nutritional and cultural purposes,” explains Eddie McAleer, a registered and licensed dietitian and advisor at Moss. Commercially, the sea moss derivative carrageen is commonly used as a thickener in manufactured foods like ice cream, jelly and soup, as well as toothpaste, lotions and gummies.
Eating sea moss: what does it taste like?
While researching this story, I purchased a jar of sea moss gel that cost almost $40 (£32), and, because of the high price tag, I expected it to taste like something. It did have a pleasant, aloe vera-like consistency, but there was virtually no flavour — maybe just the slightest whisper of sea water. Bodgen says that’s exactly how good quality sea moss should taste: “Fake sea moss tends to be more salty. When it’s real it will always be more expensive because of the laborious harvest process. It’s important to know that you get what you pay for.”
The benefits of sea moss
“Sea moss is said to improve energy, support thyroid function, digestion and skin health,” says Bogden, but she notes that there isn’t enough scientific evidence to back these claims up.
However, many other types of seaweed have been clinically tested and suggest great health benefits, including preventing cancer, viral and fungal infections – and they’re closely related to sea moss. The few early studies on the ingredient have also shown promising results, but only in animals. “While there are not a lot of human studies showcasing a benefit to sea moss, we know that the vitamins and minerals found in sea moss have been linked to health and longevity,” explains registered and certified dietician nutritionist Jennifer Scheinman, an advisor at Timeline Nutrition. These nutrients include calcium, vitamin B12, magnesium, potassium, calcium, amino acids, omega 3 fatty acids, antioxidants, iron and high levels of iodine.
As mentioned, there isn’t enough evidence to prove that consuming sea moss will improve your overall health, but studies have shown that consuming other types of seaweed and algae may boost the immune system, reducing the risk of viral and bacterial infections. “Dietary seaweeds contain numerous components that can exert antioxidant, anti-inflammatory and antiviral effects, directly and indirectly, by improving the gut microbiota,” found one study examining seaweed’s potential in fighting Covid.
However, those who ran that same study noted that the bioavailability of nutrients found in seaweed depends on a variety of factors, so they were unable to make a prescriptive recommendation. Since the jury’s still out, you’re probably better off just eating a nutritious, well-balanced diet that contains known immune system boosters (like turmeric) and engaging in practices that support a healthy immune system, like getting enough sleep.
Sea moss is a natural source of iodine, a micronutrient that is vital for supporting thyroid health. Since the body doesn’t make iodine itself, obtaining it through food is essential, and may prevent hypothyroidism, a condition in which the thyroid gland doesn’t produce enough hormones to regulate metabolism. Still, experts warn that those affected with thyroid disorders should consult a medical professional before embarking on their sea moss journey – especially if they’re already taking thyroid medication. “Sea moss comes directly from the ocean so it is affected by an ever-changing environment,” says McAleer. “Consuming large quantities consistently should be done with caution due to the high levels of iodine that can be found in ocean waters.”
Sea moss contains fibre and prebiotics, both of which promote good gut health. One study found that sea moss has “multiple prebiotic effects, such as influencing the composition of gut microbial communities, improvement of gut health and immune modulation,” but it’s important to note that this study was only conducted on rats. Other studies on human subjects, using seaweed instead of sea moss, conclude that more research is needed to make any clear conclusions: “There is a dearth of data available in the literature on human dietary intervention studies with seaweed polysaccharides, polyphenols and peptides,” a recent study notes. So, while it’s likely that sea moss won’t harm your gut health, in terms of proven benefits, the jury’s still out.
We all know that consuming vitamins, minerals, antioxidants and amino acids is essential for skin health, so it makes sense that consuming nutrient-rich sea moss would help — we just don’t have enough data yet to back up the assumption. Studies do suggest, however, that the bioactive compounds in seaweed can be helpful in terms of preventing hyperpigmentation, photoaging and acne, but only when applied topically. In another study that looked at sea moss gathered from the Red Sea, an impressive roster of flavonoids, polyphenols and tannins were found, as well as “remarkable” anti-inflammatory and anti-tumour properties.
So, should I eat sea moss?
While sea moss probably has some benefits, most of them are anecdotal or inferred. Still, it wouldn’t hurt to consume high quality, carefully-sourced sea moss in small amounts. Experts advise sticking to the recommended serving size: no more than one or two tablespoons per day in gel form, and no more than 1000 mg in capsule or powder form.
Are there any risks of taking sea moss?
The main worry when it comes to sea moss is ingesting too much iodine — which can cause everything from GI upset to delirium to serious thyroid conditions. And, since most of us get enough iodine already from eating fish, dairy and iodised table salt, this is something to be aware of. Sea moss may also potentially contain toxins, like mercury: “Pregnant and nursing women should be especially careful as it is marine-sourced, and can be contaminated with heavy metals,” Scheinman warns.
The best sea moss supplements
Bottom line, go ahead and enjoy the occasional sea moss-infused Erewhon Skin Glaze Smoothie — just don’t overdo it. And, don’t expect sea moss to replace a healthy diet consisting of a wide variety of proven foods. When it comes to taking care of your wellbeing, sea moss could be a useful tool, but the science isn’t there yet. And it’s definitely not a magic bullet.
