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Sea moss is clearly having a moment. On TikTok, the term has billions views. On Shark Tank, Mark Cuban and Kevin Hart recently invested in a company that sells sea moss gel. And, at many high-end grocery stores—including the Los Angeles-based chain Erewhon—the gelatinous substance has been given pride of place next to the cold-pressed juices in the refrigerated aisle.
But what exactly is sea moss and why is it suddenly, seemingly everywhere? And, more importantly, are the purported health benefits—which allegedly include everything from weight loss to immune support to glowy skin—really true? Read on for a deep dive into the trendy ocean plant.
What is sea moss?
Sometimes called Irish moss, Irish sea moss, or by its scientific name, Chondrus crispus, sea moss is a frilly 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 specializes 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. “Sea moss 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.
What does sea moss taste like?
While researching this story, I purchased a 16 ounce jar of sea moss gel that cost almost $40, and, because of the high price tag, I admit that I expected it to taste like something. It did have a pleasant, aloe vera-like consistency, but it had almost zero flavor—aside from just the slightest whisper of oysters or sea water. Bogden says that’s exactly how good quality sea moss should taste: “Fake sea moss tends to be more salty. Real sea moss will always come at a higher price point because of its laborious harvest process. It’s important to know that you get what you pay for.”
How to eat sea moss
As Bogden noted, sea moss can be purchased in the form of powder or supplements—but the gel versions are probably the most ubiquitous. Both the powder and gel forms can be sprinkled or stirred into almost anything you’d like: soups, smoothies, hummus, yogurt, oatmeal, applesauce…even ice cream. The gel can also be eaten on its own by the spoonful, which is how I consumed it. It’s fine—if you don’t mind the virtual non-taste and gelatinous, aloe vera-like texture, that is! The supplements can be taken the same way you would take any capsule or pill.
It is also possible to purchase raw, sun-dried sea moss in its unprocessed form in order to make your own gel. To make sea moss gel using raw sea moss, simply rinse the sea moss and soak it in water for 12-48 hours until its re-hydrated and soft. Then, blend it with a small amount of water in a blender until it reaches a smooth, gel-like consistency. If desired, you can add a bit of fruit, cacao, or cinnamon to enhance the flavor. Alternatively, you can use a nice hibiscus or lemon tea in place of water to create an aromatic, infused sea moss gel.
Sea moss benefits
“Sea moss is said to improve energy, thyroid function, digestion, and skin health,” says Bogden, but she notes that there isn’t yet a ton of scientific evidence to back these claims up.
However, there have been plenty of clinical trials that study the benefits of other types of seaweed, which are closely related to sea moss—and the few early studies that have been done on sea moss using animals have shown promising results. “While there are not a lot of human studies showcasing a benefit to sea moss, we know that the nutrients found in sea moss have been linked to health and longevity,” explains registered and certified dietician nutritionist Jennifer Scheinman, an advisor at Timeline Nutrition.
Those nutrients include vitamin B12, calcium, iodine, magnesium, potassium, calcium, amino acids, omega 3 fatty acids, antioxidants, iron, and many more.
As mentioned, there really isn’t enough evidence to prove that consuming sea moss will improve your overall health—and that includes immune function. But studies have shown that consuming other types of seaweed and algae may boost the immune system and even help guard against 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 for fighting COVID infections.
However, that same study noted that the bioavailability of nutrients in seaweed depends on a variety of factors, so it was 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 well-studied immune system boosters (like turmeric) and engaging in practices that support a healthy immune system, like getting enough sleep and limiting stress.
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. But experts warn that those affected with thyroid disorders should definitely consult a medical professional before embarking on a sea moss feeding frenzy—especially if they’re already taking thyroid medication. “Sea moss comes directly from the ocean so it is affected by its 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 fiber and prebiotics, both of which promote good gut health. One study found that sea moss really does have “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 must be done: “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. (If you are looking for proven digestive health aid, flax seeds may be a better option; they are well-studied and contain a ton of essential fatty acids as well as both types of necessary dietary fiber.)
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 might help—we just don’t have enough data yet to back up the assumption that it does. Studies do suggest, however, that the bioactive compounds in seaweed can be helpful in terms of preventing hyperpigmentation, photoaging, and acne—but those studies have only tested the topical application of those compounds. 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-tumor properties—enough that the study recommends that “Chondrus crispus extract be further studied for its pharmacological application in the prevention and treatment of chronic diseases particularly human cancers.”
Are there any side effects of sea moss?
As mentioned above, there are definitely some things to keep in mind if you plan to add sea moss to your diet. For one, the amount of iodine present in sea moss could have a negative impact on thyroid function—especially for those who are already dealing with thyroid-related issues like goiter, hyperthyroidism, and hypothyroidism.
Another issue to consider is the potential presence of heavy metals in sea moss. The nutrient and toxin content of sea moss is heavily influenced by the aquatic environment in which it grows, and therefore, sea moss can easily absorb nasty toxins like lead, arsenic, and mercury. Thus, its imperative to purchase high quality sea moss grown in pure environments from a trusted source and moderate your intake.
Other concerns regarding sea moss are related to the carrageenan present in sea moss, which can naturally degrade into a rather toxic substance called poligeenan. Although carrageenan in itself is not dangerous to consume—the FDA has approved it as safe for consumption, and the human body cannot convert carrageenan to poligeenan on its own—it is entirely possible for sea moss to contain poligeenan naturally. Poligeenan has been linked to intestinal inflammation, colitis, Crohn’s disease, stomach ulcers, cancerous polyps, stomach cancer, and bowel cancer. So, again, be sure to purchase from a trusted source and limit your intake to the recommended amount outlined below.
So, should I eat sea moss?
While sea moss probably has some benefits, most of them are anecdotal or inferred. Still, it likely won’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.
Again, the main worry when it comes to sea moss is overdosing on iodine—which can cause everything from GI upset to delirium to serious thyroid conditions. And, because most of us get enough iodine as it is from eating fish, dairy, and iodized table salt, consuming an excess of iodine is certainly a worthwhile concern. As mentioned, there’s also the potential for sea moss to contain toxins like mercury, so “pregnant and nursing women should be especially careful with sea moss as it is marine-sourced and can be contaminated with heavy metals,” Scheinman warns.
Bottom line? If you’re healthy and choose your sea moss carefully, you can go ahead and enjoy the occasional sea moss-infused Erewhon Skin Glaze Smoothie—but please don’t overdo it. The potential additional minerals—that you’re probably already getting from other sources—aren’t worth a bloated stomach or worse. Moderation, dear friends!
In any case, don’t expect sea moss to replace the benefits of eating a healthy diet filled with a wide variety of proven, whole foods. When it comes to taking care of your wellbeing, sea moss could be a useful addition, but there are risks. And remember: No matter what you see on social media, no single food is a magic wellness bullet.
