If you follow health food trends on social media, you’ve probably heard about sea moss. Some claim that this seaweed is a superfood, helping to boost gut health and aid in weight loss.
Is sea moss a health hero or just another fad? Henry Ford Health registered dietitian Leah Oldham, RDN, explains the potential benefits and drawbacks of adding sea moss to your diet.
What Is Sea Moss?
The term “sea moss” can include several different types of algae or seaweed, but the most common type is Irish moss or red algae. This edible plant has a jelly-like texture that you can eat straight or add to other foods.
“Not everyone likes the texture of sea moss, but there are ways to disguise it,” says Oldham. “You can add it to smoothies, soups or baked goods. You can also purchase sea moss gel, which is a mixture of sea moss and water, or a dried powder form.”
And while some may like the savory flavor of sea moss, it’s not for everyone. “Some people say sea moss has an earthy, grassy or fishy taste,” says Oldham. “If you’re not sure you’ll like the flavor, start with a small amount.”
Chances are, you’ve eaten a product of sea moss without knowing it. “Sea moss is a natural source of carrageenan, which is a thickening and emulsifying agent,” explains Oldham. “Food companies use carrageenan in yogurt and ice cream, as well as non-dairy alternatives like almond milk, to improve the texture or consistency and prevent settling or separation.”
Health Benefits of Sea Moss
Why is sea moss so popular right now? For starters, it contains several nutrients, including:
- Calcium
- Folate (a B vitamin)
- Magnesium
- Vitamin K
- Zinc
But it’s the iodine content that sea moss is most known for. This mineral is found in various foods, including seafood, eggs, dairy and iodized salt.
“Iodine is an essential nutrient for your thyroid gland, which produces hormones that regulate your metabolism and other functions,” says Oldham. “If you’re low in iodine, you may have an underactive thyroid, which can lead to fatigue, weight gain, hair loss and other issues.”
Despite being essential, more iodine isn’t always better. Seaweed and sea moss can contain high, unpredictable amounts. “Getting excessively high amounts of iodine can be harmful,” Oldham says. “Some types of sea moss contain very high levels of iodine, and you could get more than your daily limit without realizing it.”
What happens when you overdo it on iodine? Ironically, it can cause thyroid problems. “Going above the daily upper limits of iodine can lead to goiter, or an enlarged thyroid,” Oldham says. “The upper limit for adults is 1,100 mcg, but it’s less for children and teens.”
Can sea moss help with weight loss?
Sea moss is high in fiber, which can help you feel fuller, longer. And while that can certainly help you with your weight loss goals, it’s not a magic recipe on its own.
“Most Americans need more fiber in their diets, and sea moss is a healthy way to boost your intake,” says Oldham. “However, to lose weight, we also need an overall balanced diet and regular exercise. Extra fiber is great, but it usually isn’t a weight loss solution.”
Does sea moss boost gut health?
Your gut plays a key role in digestion, immunity and overall health. High-fiber foods like sea moss help feed your gut what it needs. “Sea moss is high in prebiotics, which help improve digestion by feeding your friendly gut bacteria,” says Oldham. “However, this benefit isn’t unique to sea moss. All fruits and vegetables provide gut health benefits.”
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Are Sea Moss Supplements Safe?
Eating some sea moss in a soup or smoothie is one thing. Taking sea moss supplements is another. “Sea moss supplements seem like an easy way to get the benefits of sea moss without the taste,” says Oldham. “The problem is that the Food and Drug Administration does not regulate supplements, so you don’t always know what you’re getting.”
For example, sea moss supplements could contain fillers or harmful substances that may not show up on the label. “When you take a sea moss supplement, you don’t know where it was grown or what was in the water around it,” Oldham says. “Sea moss picks up whatever pollutants are in its environment, like heavy metals and chemicals.”
And if you take medications, supplements could pose some real risks. Sea moss supplements can interact with various medications, such as thyroid medications, ACE inhibitors for high blood pressure and potassium-sparing diuretics like spironolactone.
Should You Try Sea Moss?
In its whole-food form, a serving of sea moss isn’t harmful and may provide you with some extra nutrients and fiber. “Sea moss can be part of a healthy diet, but it’s not essential,” says Oldham. “And it’s not a shortcut to weight loss or any other health goals.”
And if you hate the taste or texture, don’t worry. You can get the same nutrients from plenty of other foods. “Don’t underestimate the benefits of a balanced diet rich in fruits, vegetables, whole grains and lean protein,” says Oldham. “It’s not trendy, but it’s a science-backed way to boost your health.”
Reviewed by Leah Oldham, RDN, a registered dietitian at Henry Ford Health.
