What Is Sea Moss?

Also known as Irish moss or red seaweed, sea moss is a type of red algae called Chondrus crispus. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor. , ^[2] 7 Benefits of Sea Moss, Plus Nutrition and Risks. Health. Published on March 24, 2025. Written by Cynthia Sass, MPH RD. It typically grows along the Atlantic coastlines of North America, Europe, and the British Isles. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor. Historically, sea moss has been used in traditional Caribbean and Irish medicine to support immune health and digestion.

Today, it’s popular among health-conscious individuals and natural remedy seekers thanks to its wide array of nutrients and potential health benefits. It's a naturally vegan and gluten free food with a high water content that is rich in Vitamin B12, calcium, zinc, and magnesium. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor. , ^[3] Sea Moss - Uses, Side Effects, and More. Web MD.

You might have seen it on an ingredient list of many food products (and some non-edible products!) as a food additive or thickener called carrageenan. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor. Sea moss can be a source of carrageenan, which is a thickener that helps to condense a thin product. Carrageenan is commonly used in non-dairy milks, ice cream, jelly, and even infant formula to provide a smoother, thicker mouthfeel and texture. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor. According to the Federal Drug Administration (FDA), carrageenan is a safe food additive. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor.

Raw, unprocessed sea moss is beautiful to look at, with tufted fronds and slender stalks. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor. It can be harvested in a variety of colors, from yellow to green to purple to red to brown. The colors are determined by the area the sea moss grows and the different phytonutrients it contains. Think of it like produce that shares a color - both red cabbage and plums have high levels of anthocyanins, just like purple sea moss.

Sea Moss Nutrition Facts

Sea moss contains over 90 essential minerals the human body needs to function properly. Here’s a closer look at what makes this red algae so special:

• Iodine – Supports thyroid function
• Magnesium – Helps with muscle and nerve function
• Calcium – Supports bone health
• Potassium – Balances fluids and supports heart function
• Iron – Supports energy and oxygen transport (especially helpful for vegans)
• Zinc – Essential for immune health and skin repair
• Fiber – Supports gut health and digestion
• Antioxidants – Help reduce inflammation and protect cells from damage

Mini Nutrition Table (Per 2 Tbsp Sea Moss):

• Calories: 5
• Fiber: 0.5 g
• Fat: 0 g
• Cholesterol: 0 mg
• Sodium: 7 mg
• Carbohydrates: 1 g
• Sugar: 0 g
• Iodine: 4-7 mcg per gram (3)
• Iron: ~4–6% DV

Sea moss is naturally low in calories, carbohydrates, and fat. It’s a cholesterol and sugar free food, making it an appealing nutrient-dense choice for anyone looking to boost their intake of key vitamins and minerals.

10 Health Benefits of Sea Moss

Here are some of the top health benefits of sea moss, backed by early research in animals and cells and traditional use.

1. May prevent Parkinson’s disease:

Research done on worms has shown early promise that sea moss extract may lessen stiffness and sluggish movement. If these same results are seen in people, it could be a huge breakthrough for the Parkinson’s community, as many individuals with Parkinson’s live with stiff limbs, weakness and trembling, and slow movement. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor.

2. Supports thyroid health:

Sea moss is an iodine powerhouse! Iodine is an essential element that helps produce thyroid hormones. Too little thyroid hormone can lead to hypothyroidism, which makes it hard for your body to fine-tune your metabolism.

3. Boosts immune function:

An early study indicated that eating sea moss may prevent the growth of the bacteria that causes salmonella in people. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor. A large scale clinical trial is needed to see if this research is true in different populations, but it could be a step towards preventing foodborne illness. Researchers speculate the zinc and high antioxidant content may be the reason why it strengthens our immune system.

4. Improves gut health:

Sea moss may balance your gut microbiome as it is a good source of live probiotics. ^[4] Uses and Benefits of Sea Moss. Healthline. Published on July 2, 2024. Written by Lauren Payoff, MPH RD.

5. May support weight loss:

More research is needed to see how sea moss supplements help with weight management. They may contain fucoxanthin, a substance that could have anti-obesity effects. Sea moss is also a low calorie food with a high water content, which can help with weight loss. 

6. Promotes healthy skin and hair:

Sea moss can also be used topically as a lotion or gel. These products may provide hydration and strength benefits.

7. Increases energy and supports recovery:

Sea moss contains iron and magnesium, which can help boost energy levels and speed recovery after exercise by relaxing muscles and decreasing soreness. This is also thanks to taurine, an amino acid found in sea moss that helps rebuild muscles. ^[5] 8 Potential Health Benefits of Sea Moss. Cleveland Clinic. Published on January 6, 2025.

8. Helps reduce inflammation:

Thanks to its high antioxidant content, sea moss is through to be anti-inflammatory. 

9. Great source of iron for plant-based diets:

If you’re vegan, vegetarian, or just a plant forward eater you may be iron deficient. Sea moss is a marine source of iron that is bioavailable (meaning it’s easy for your body to absorb and use) and is environmentally friendly.

10. May promote heart health:

Several components in sea moss may naturally lower blood pressure and cholesterol, leading to a decreased risk of heart disease. ^[4] Uses and Benefits of Sea Moss. Healthline. Published on July 2, 2024. Written by Lauren Payoff, MPH RD.

Note: While sea moss shows promise, more human studies are needed to confirm these effects. Always consult a healthcare provider before starting a new supplement to make sure there aren’t any medication or supplement interactions and to confirm the dose, timing, and purity of your new supplement.

How to Eat Sea Moss

Sea moss can be eaten in several forms. Most of the portion sizes begin at 1/2-1 teaspoon to achieve the desired taste and texture.

Sea moss gel:

This is made by soaking and blending dried sea moss with water and is a popular way to eat this marine veggie. The texture is similar to a gel like puree (think aloe vera) and it can be eaten by the spoonful or mixed into a smoothie. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor.

Since it’s harvested from the sea, it does have a unique briny taste - so keep that in mind when choosing smoothie ingredients to mix it with! 

Capsules or tablets:

If you’re constantly on the go, this might be the perfect form of sea moss for you! Toss it into your purse or gym bag and take them when it’s convenient for you. The best mixers for sea moss powder is juice, tea, or smoothies. Keep portions to 1-2 tablespoons to maximize benefits and minimize the risk of side effects.  

Powdered or dried:

Try adding powdered sea moss to soups or jellies as a natural thickener. ^[2] 7 Benefits of Sea Moss, Plus Nutrition and Risks. Health. Published on March 24, 2025. Written by Cynthia Sass, MPH RD. Sprinkle dried sea moss on top of grain bowls, yogurt, or oatmeal (try a savory oatmeal or yogurt bowl if you’re worried about the potential briny flavor).

If you're an adventurous baker, try replacing eggs with sea moss for a vegan alternative. ^[2] 7 Benefits of Sea Moss, Plus Nutrition and Risks. Health. Published on March 24, 2025. Written by Cynthia Sass, MPH RD. It can also be used as a vegan gelatin substitute.

Precautions & Who Should Avoid It

While sea moss is generally safe for most people, there are a few things to keep in mind:

• Too much iodine can cause thyroid problems - moderation is key. ^[2] 7 Benefits of Sea Moss, Plus Nutrition and Risks. Health. Published on March 24, 2025. Written by Cynthia Sass, MPH RD. If you’re on thyroid medication or take an iodine supplement, sea moss may not be a good choice for you because it can negatively interact with your medication.
• Not recommended during pregnancy, breastfeeding, or for people on specific medications unless approved by a doctor due to a lack of scientific research. 
• Quality matters – Avoid pool-grown or contaminated sea moss. Marine plants like sea moss that grow near industrial pollution or sewage can contain lead, mercury, and arsenic which are harmful to consume. ^[6] Sea Moss. Ohio Department of Agriculture.
• Blood thinning properties - Some types of Irish seaweed may thin the blood naturally. Individuals who take blood thinning medication should skip sea moss supplements. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor.
• Gastrointestinal upset - Eating too much sea moss may cause nausea, vomiting, and diarrhea

Other side effects to be aware of include accidental insertion of poligeenan (a toxic form of degraded carrageenan). Your body can’t convert carrageenan into poligeenan, but some edible marine veggies like seaweed naturally contain poligeenan.

Poligeenan can cause discomfort and bloating if it irritates your intestines, which may also change the way your body absorbs nutrients. This can be especially problematic if you have colitis or Crohn’s disease. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor.

Poligeenan is also associated with the formation of stomach ulcers (in animal studies) if large quantities are ingested. In rare cases, it’s been associated with digestive polyps that have the potential to become cancerous. ^[1] Health Benefits of Sea Moss. Web MD. Published on November 1, 2023. Written by WebMD Editoal Contributor.

Always talk to your healthcare provider before adding sea moss to your routine. Sea moss supplements are not regulated the same way that carrageenan is, so be mindful of the source and quantity of your supplement. For more information, check in with your local sea moss processor, the Department of Agriculture in your state, or the FDA. ^[6] Sea Moss. Ohio Department of Agriculture.

Tips for Buying & Storing Sea Moss

To get the most benefits from sea moss, choose the right type and store it properly:

• Choose wildcrafted sea moss (from the ocean, not pool-grown) and make sure it is not harvested from a polluted area.
• Store dried sea moss in a cool, dark place in an airtight container and consume within 3-5 days. Sea moss gel may be safely refrigerated for several weeks.
• Store prepared gel in the refrigerator and use within 2–3 weeks for best results. Sea moss can also be frozen.
• Look for sea moss that has a natural color, minimal smell, and no added chemicals.

Conclusion

Sea moss is a nutrient-rich, plant-based supplement that may offer a variety of health benefits. From boosting immunity and supporting gut health to promoting healthy skin and energy levels, it has the potential to supercharge your wellness routine. Just remember: more isn’t always better.

Choose high-quality sea moss, start with small amounts, and always check with a healthcare provider if you have any health conditions.