Sea moss is a type of algae also known as Irish moss or red seaweed. It grows year-round in tide pools and inlets along the coastlines of Europe, North America, and the British Isles.
Sea moss is commonly harvested to pull out a jellylike substance called carrageenan, often used by the food industry as a thickener. Carrageenan has been used as a medicine for hundreds of years by coastal communities.
You'll find this thickener in many things such as:
- Ice cream
- Nondairy milk
- Cottage cheese
- Jelly
- Toothpaste
- Shoe polish
- Infant formula
It's also used to cure leather. In fact, loosening chest mucus with carrageenan was an old folk remedy in Ireland. It's alleged to have many health benefits, though most have not been studied scientifically.
What does sea moss look like?
Depending on the type, sea moss can grow by branching out or in tufted, thin fanlike fronds. That means it has flat parts that open up like a partially folded fan. It comes in many colors, from greenish-yellow to dark purple.
Sea moss uses and sea moss gel
The algae can be made into a drink by boiling and adding milk and honey. In some countries, it's considered to be an aphrodisiac for men.
Sea moss gel is a natural, nutrient-rich product derived from sea moss. Some people mix it with water to make a puree, which they take by the spoonful or add to a smoothie.
The gel has a texture similar to that of aloe vera, and it tastes like clams or oysters. Like all seaweeds, it contains minerals and vitamins, including iodine, potassium, and calcium.
Sea Moss Benefits
Ever since Kim Kardashian posted about drinking a sea moss smoothie, the healthy eating community has been bursting with information about this superfood. Some claim sea moss can help with everything from your skin to your immune system.
But how many of the benefits of sea moss are based on science and how many are just hearsay? The truth is that while people have eaten this algae for years, scientists are only now beginning to research its medical benefits. Here's what we know so far.
May improve the immune system
Early studies suggest that sea moss might boost the immune system and even protect the body from contracting salmonella. And a robust immune system can help you fight off infections.
In fact, one study showed that sea moss can stop the growth of S. enteritidis, the bacteria that cause salmonella in humans. But this is a very early study, and the effect hasn't been shown again in animals or humans. Experts are still looking at whether sea moss could help prevent or treat salmonella.
Might help gut health
Sea moss gives the bacteria in your gut lots of plant carbohydrates to eat because it makes a great prebiotic. The plant has many vitamins and minerals to support your immunity and gut health. And that can mean a healthy gut and immune system.
May support thyroid health
Sea moss is full of iodine, so it may help support your thyroid and keep it healthy. Your thyroid regulates your body's metabolism. Metabolism is how the food you take into your body is transformed into energy. Metabolism also regulates processes such as your heart rate and breathing.
Talk to your doctor before deciding to use sea moss to manage your hypothyroidism, especially if you're already taking medication for it. Hypothyroidism happens when your body doesn't make enough thyroid hormones.
What Are the Skin Benefits of Sea Moss?
May help keep the skin moisturized
The carrageenan in sea moss gives it a gel-like texture that makes a great barrier to keep moisture in your skin. That's why many skin care products use red seaweed to hydrate and firm the skin.
May nourish the skin
Sea moss contains many bioactive compounds that may provide skin benefits. Irish moss has high amounts of protein that may help boost skin health. One study showed that skin care products with marine algae (seaweed) may help replenish the skin. The vitamins, sugars, and fats in the plant may help skin retain moisture.
May lower inflammation
Healthy fats, phenols, flavonoids, and other antioxidant compounds found in sea moss may help lower skin inflammation. Brown algae may act as an excellent anti-inflammatory for skin, if you're looking into types of seaweed.
Natural ingredients
Red seaweed is used as a natural pigment to color lipsticks, eyeshadows, and other makeup. So, this can be an option if you are trying to stay away from dyes or are looking for natural products.
Sea Moss Nutrition
Sea moss has been promoted as a superfood recently, partly because it's a vegan, gluten-free source of many nutrients.
Sea moss has vitamins such as:
- Vitamin A
- Vitamin B1, B2, and B9 (folate)
- Vitamin C
- Vitamin D
- Vitamin K
Some of the minerals in sea moss are:
Nutrients per serving
A serving of sea moss is just 2 tablespoons, and 2 tablespoons of sea moss contain:
- Calories: 5
- Fat: 0 grams (g)
- Cholesterol: 0 milligrams (mg)
- Sodium: 7 mg
- Carbohydrates: 1 g
- Fiber: 0 g
- Sugar: 0 g
- Protein: 0 g
Sea Moss Side Effects
Irish moss may improve your body's overall health, but some studies on carrageenan found stomach issues, thyroid problems, and other negative effects. Experts are still studying the different types of carrageenan, including poligeenan.
What is poligeenan?
Carrageenan is made up of sugar molecules attached together in chains that can break down into smaller parts. These smaller chains are called "degraded carrageenan.” Poligeenan is actually man-made and from even smaller chains.
There is no scientific evidence to show that your body can convert carrageenan to poligeenan. It only forms under harsh conditions such as high levels of acid and high temperatures above 170 F.
Here's what the research says about poligeenan and health.
May cause intestinal inflammation
Poligeenan may lead to inflammation of the intestines, causing problems with your body's ability to absorb nutrition. This can also lead to discomfort and bloating over time. Poligeenan may also be linked to:
- Stomach ulcers
- Colitis
- Symptoms of Crohn's disease
And higher amounts of poligeenan are generally linked to larger stomach ulcers.
Poligeenan may cause stomach issues
The World Health Organization (WHO) labeled poligeenan as a chemical that might cause cancer in humans in 1993. Studies linked poligeenan to polyps that may become cancerous.
Poligeenan may also cause problems in the digestive tract, particularly in cases where ulcers are found. It might cause cell changes that commonly lead to cancers.
Is carrageenan safe?
It's important to note that carrageenan has none of these effects. The FDA has determined that carrageenan is safe to use as a food additive, and the human body cannot make poligeenan.
Our bodies can't create the conditions needed to convert carrageenan to poligeenan. But like many foods, eating too much sea moss can cause stomach upset, including:
- Nausea
- Vomiting
- Diarrhea
Can cause thyroid problems
High levels of iodine found in sea moss can cause thyroid issues and even cancer. Having too much iodine in your diet can lead to a goiter, or an enlarged thyroid gland, which may need surgery.
In general, experts advise against taking iodine supplements, as it's unclear how they will react with your thyroid.
Risk of heavy metal consumption
Seaweed that grows in waters near industrial pollution or raw sewage may soak up toxic metals such as arsenic, mercury, and lead, which can be dangerous to take in. Though the levels of these metals is generally low, it's another reason to be careful about how much sea moss you take in.
May thin your blood
Irish moss may have blood-thinning properties. If you take blood thinners, don't take sea moss. Talk to your doctor before taking any new supplement. They'll help you avoid any medication interactions.
Not enough data for pregnancy
More studies are required to know how sea moss might impact your baby if you're pregnant or breastfeeding. But because sea moss can have higher levels of iodine that aren’t always predictable, avoid Irish moss if you're pregnant or breastfeeding.
Should You Take Sea Moss Supplements?
Sea moss supplements are sold in many forms, including:
- Gels
- Powders
- Capsules
- Gummies
The form doesn't matter, as long as you don't take too much of it. Although raw sea moss has a "fishy" taste, the supplements are usually tasteless. Before adding sea moss to your diet, talk to a health care professional.
Portion sizes
A serving of sea moss is just 2 tablespoons, so you don't need to eat too much of it to get its health benefits.
All About Preparing Sea Moss
Many brands have begun selling sea moss pills and powders. But you can prepare sea moss yourself to use in recipes or to take as a health supplement. When you pick out your sea moss, look for plants that are large and full of color. They can be:
- Green
- Brownish red
- Purple
Try to choose sea moss with plenty of branches and tips, without white spots or peeling. Healthy sea moss has mucus on the outside but isn't slimy, and you can bend it without breaking.
Takeaways
Irish moss is a red seaweed that makes carrageenan, a food thickener. A man-made byproduct of this thickener is called poligeenan, which may link to a higher risk for stomach problems, cancer, thyroid issues, and thinner blood. But carrageenan is considered safe by the FDA and may benefit skin hydration and gut health because it can act as an excellent probiotic. Always talk to your doctor before adding red seaweed to your diet or skin care routine.
Sea Moss FAQs
How can I tell if my sea moss gel has gone bad?
Your sea moss gel might have gone bad if it has:
- A bad smell
- Slime on the outside (not mucus)
- White spots
Is it safe to consume sea moss daily?
Always talk to your doctor before taking a new supplement. One study showed taking 4 g of sea moss a day was generally safe. But if you have thyroid problems, including hypothyroidism or hyperthyroidism, don't take it unless your doctor tells you to because sea moss can have iodine.
Can I use sea moss on my skin or hair?
For most people, sea moss might help nourish their hair with vitamins, protein, and minerals. For skin, sea moss may lower inflammation because it's high in sulfur. Never use sea moss if you're allergic to it. Everyone is different, so your doctor can help you know what's best for your skin.
