Is sea moss the latest trend in health and wellness? A Cleveland Clinic report suggests the sea vegetable may offer some health benefits.
Sea moss, a spiny red algae also known as Irish moss or Chondrus crispus, has gained attention as a potential wellness booster, with claims ranging from improved digestion to stronger immunity.
The sea vegetable is harvested primarily for carrageenan, a thickening agent commonly used in dairy products such as ice cream.
While seaweed has been widely studied, research specifically on sea moss remains limited. It is widely sold raw and in supplements, including capsules, powders, gels and gummies.
Sea moss contains nutrients associated with overall health, including fiber, folate (vitamin B9), calcium, iodine and zinc.
However, supplements are not approved by the U.S. Food and Drug Administration, meaning potency and ingredient levels can vary.
Because sea moss is related to seaweed, it is believed to offer similar benefits, according to the National Institute of Health.
FILE – In this Wednesday, April 15, 2015 file photo, Sudanese fishermen sail through river algae while fishing on the Nile River on the outskirts of Khartoum, Sudan. (AP Photo/Mosa’ab Elshamy, File)AP
Its fiber content may support heart health by helping manage blood sugar, lower cholesterol and reduce blood pressure.
Research suggests sea moss may help reduce risk factors associated with heart disease.
Fiber may also support weight management by increasing feelings of fullness, which can reduce overeating.
Sea moss contains iodine, a mineral needed to produce thyroid hormones. Most people get enough iodine through foods such as seafood, dairy products and iodized salt, but sea moss may provide an additional source for some individuals.
Experts warn, however, that too much iodine can worsen thyroid conditions, and people with hyperthyroidism or hypothyroidism should not take sea moss unless advised by a healthcare provider.
The algae may also support digestive health by helping balance bacteria in the gut. Sea moss contains fiber and live bacteria that may help nourish beneficial microbes, which can improve digestion and reduce symptoms such as gas, bloating, constipation, diarrhea and heartburn.
Gut health is closely tied to immune function, and sea moss also contains iron and antioxidants that support the immune system.
Indonesian seaweed farmers sort the harvest from their farms off the beach in Nusa Dua, Bali, Indonesia, Thursday Dec. 6, 2007. Slimy, green and unsightly, seaweed and algae are among the humblest plants on earth, but a group of scientists at a climate conference in Bali say they could also be a potent weapon against global warming, sucking damaging carbon dioxide out of the atmosphere at greater rates than the mightiest rain forests. .(AP Photo/Ed Wray)AP
For people who exercise regularly, sea moss contains taurine, an amino acid involved in muscle recovery, along with protein — about 6 grams per 100 grams.
Cleveland Clinic cautions that sea moss should not replace proper nutrition, hydration and rest.
Some benefits may be specific to women. Fiber can help regulate hormones, potentially supporting regular menstrual cycles and fertility.
Calcium may also help protect bone density, particularly during perimenopause and menopause, when estrogen levels decline.
Men may also benefit from nutrients found in sea moss. Zinc supports male sexual health by helping maintain healthy testosterone levels and may improve sperm quality.
Despite its potential benefits, sea moss carries risks. Because it absorbs substances from its environment, its nutritional value varies depending on where it is grown.
Excess iodine intake can negatively affect thyroid health, and sea moss may contain trace heavy metals absorbed from seawater.
Algae grows at Vertical Oceans, an indoor aquaculture company that’s been growing, harvesting and selling its shrimp across the island in Singapore, Tuesday, July 18, 2023. At Vertical Oceans large stackable tanks inside a warehouse raise translucent-blue shrimp. The company has developed a filtration system that relies on algae to clean the water, tapping into the nitrogen and carbon-removing power of algae, to clean their water, allowing them to reuse it for months at a time. (AP Photo/David Goldman)AP
Taste and texture may also deter some people. Raw sea moss has a briny, seafood-like flavor and a slick, gel-like consistency.
One study suggests that about 4 grams of sea moss per day is generally safe, but experts recommend consulting a healthcare provider before starting any supplement. People with thyroid conditions should only take sea moss under medical guidance.
Sea moss is available in capsules, gels, gummies, lotions and powders, with the choice largely based on personal preference.
Ultimately, experts stress that supplements should not replace healthy eating habits. While not harmful in small amounts, experts caution against overconsumption.
