Why Sea Moss Is in Everyone’s Smoothies Now

What Is Sea Moss?

Sea moss, also known as Irish moss or Chondrus crispus, is a type of red algae primarily used in the food industry as a source of carrageenan, which is used to thicken food products, said Diane Guevara, MPH, RD, a registered dietitian at UTHealth Houston.

Nutritionally, it provides minerals such as iodine, phosphorus, calcium, and magnesium, Guevara said. In addition, it contains small amounts of antioxidants, fiber, protein, and healthy fats.

Sea moss can come in various forms, including fresh, dried, and a range of supplements like capsules, gels, liquid drops, powders, and even gummies. It’s also commonly combined with other plant-based ingredients, such as bladderwrack (a brown sea moss) and burdock root.

What Are the Health Benefits of Sea Moss?

Although there is not much research on sea moss, there are known benefits to some of the nutrients in sea moss, said Courtney Pelitera, RD, a registered dietitian nutritionist at Top Nutrition Coaching.

For example, its vitamin C content acts as an antioxidant and "can help with immune system function." The iodine in sea moss could support thyroid function. With 2 grams of fiber per serving, sea moss may promote heart health by lowering cholesterol, managing blood pressure, and helping regulate blood sugar levels.

Guevara added that other proposed health benefits of sea moss include "antiviral, anti-inflammatory, antioxidant properties along with potential gut, brain, and heart health benefits."

Are There Any Risks?

One potential risk of using sea moss is its high iodine content, which could lead to iodine toxicity, said Guevara. Iodine toxicity can cause symptoms such as nausea, abdominal pain, seizures, vomiting, and diarrhea.

"If you have thyroid concerns, it is critical to talk to your doctor before considering a sea moss supplement," Guevara said.

Another concern is that depending on where it’s grown, the sea moss can have high levels of heavy metals, such as calcium and mercury, which can negatively impact health, said Vanessa King, MS, RDN, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Furthermore, farmed sea moss runs the risk of pesticide contamination.

It’s also not recommended for people who are pregnant, breastfeeding, with compromised immune systems, or older, fragile adults, King said.

Conclusion

Unless someone has a known thyroid dysfunction, "there is really no harm in taking a sea moss supplement," Pelitera said. Just make sure to get your supplement from a trusted source and follow the package dosing, as there is research on a recommended dosage.

Frequently Asked Questions

Q: Is sea moss safe to consume?
A: Yes, sea moss is generally considered safe to consume. However, it’s essential to follow the recommended dosage and choose a trusted source.

Q: Can I take sea moss if I have thyroid concerns?
A: No, it’s recommended to talk to your doctor before taking sea moss if you have thyroid concerns.

Q: Are there any potential risks associated with sea moss?
A: Yes, there are potential risks associated with sea moss, including iodine toxicity and heavy metal contamination.

Q: Can I take sea moss if I’m pregnant or breastfeeding?
A: No, it’s not recommended to take sea moss if you’re pregnant or breastfeeding.

Q: Can I take sea moss if I have a compromised immune system or am older and fragile?
A: No, it’s not recommended to take sea moss if you have a compromised immune system or are older and fragile.