Sea moss, or Irish moss, is a type of sea algae that people can add to food or take as a nutritional supplement. Sea moss is naturally rich in minerals and vitamins, and may have some potential health benefits with regular use.
Sea moss typically refers to a specific type of algae or seaweed called Chondrus crispus, also known as Irish moss. It is a spiny, edible plant, and has some similarities to other edible seaweeds such as kombu, dulse, or wakame.
Sea moss grows naturally in waters and tide pools along rocky coasts, such as coasts of the northern Atlantic Ocean. Common sea moss is a red seaweed, though it can grow in different colors as well, depending on factors such as the local climate and water temperatures.
USES
Sea moss has a history of use in cultures close to where the moss naturally grows. Sea moss is a natural sourceTrusted Source of a thickener called carrageenan. This can make it a good addition to soups, stews, or other foods that need thickening. Some companies still harvest and sell the dried sea moss itself; it is also common to find sea moss in the form of a dietary supplement, but it is more common to find sea moss through local vendors selling it as a drink.
POTENTIAL BENEFITS
Sea moss may have the same benefits as other types of sea algae, as they share similar compounds. However, the current research into sea moss has limitations, and scientists still need further evidence to back any health claims. Those include:
Supporting weight loss
Seaweeds may help support weight loss. In a 12-week studyTrusted Source of 78 adults, those who took 1,000 milligrams of red seaweed extract per day had a significant reduction in total body fat mass and body weight than the placebo group. Weight loss effects may vary with each type of seaweed, and much of the research focuses on isolated compounds, rather than the effects of sea moss generally.
Supporting thyroid health
Diets rich in iodine may support thyroid health. The thyroid needs this mineral to create and use important hormones in the body. Without enough iodine, the thyroid may not function properly and could cause metabolic issues. As a natural source of iodine, types of sea algae such as sea moss may help prevent iodine deficiency.
Supporting gut health
Sea moss may have prebiotic effects which could play a role in improving the health of the gut microbiome. Research posted to BMC Complementary Medicine and TherapiesTrusted Source notes that sea moss is rich in dietary fiber and oligosaccharides such as carrageenan.
The sea moss seemed to support gut health by feeding the healthy bacteria in the intestines. This was an animal study, though. Researchers would need to do further human studies to support these findings.
Supporting immune health
The gut relates to the immune system. A diet rich in prebiotic, fiber-rich foods such as sea moss may help promote a healthy immune system.
Helping in the fight against cancer
Compounds in some algae may help fight against specific cancers. Research posted to CancersTrusted Source notes that fucoxanthin, found abundantly in some algae, may help fight against specific markers of colorectal cancer or reduce risk factors.
With this said, the research focused heavily on high concentrations and extracts of fucoxanthin. More research into sea moss itself could show if the same benefits apply.
Supporting muscle and energy recovery
Sea moss may play a role in helping the body recover from workouts or help relieve fatigue. A study in the Asian Journal of Medical Sciences involved 80 adults over the age of 40 with musculoskeletal symptoms.
The research found that people given certain types of sea moss had reduced fatigue, exhaustion, and pain levels. This may be due to the high levels of amino acids and total proteins present in the plant.
Supporting fertility
There is not much formal research to back up the claim that sea moss will promote fertility. Sea moss may make up part of fertility treatment in traditional medicinal systems, and anecdotally some people claim the algae helps their fertility. More formal research is needed to evaluate this claim.
Supporting healthy hair and skin
Some anecdotally claim that taking sea moss regularly improves the look and feel of their skin and hair. Researchers need more evidence to support this claim.
Healthier Mouth Wash
Sea moss is rich in iodine, which is known to promote oral health. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of gingivitis and other periodontal diseases.
Healthier Drink Option
Sea moss is a good source of vitamins and minerals, which makes it a healthy drink option. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of disease.
Improved Bath Time
Sea moss is rich in minerals, which can help improve the quality of your bath. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of skin conditions.
Expels Mucus from Body
Sea moss is rich in iodine, which is known to promote the expulsion of mucus from the body. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of infection.
Reduces Inflammation
Sea moss is rich in vitamins A, C, and E, which are known to reduce inflammation. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of chronic diseases.
Cleanses Your Blood
Sea moss is rich in vitamins A, C, and E, which are known to cleanse your blood. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of infection.
Improved Love Life
Sea moss is rich in minerals, which can help improve your love life. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of STDs.
Relief For Colds and Flu
Sea moss is rich in vitamins A, C, and E, which are known to relieve colds and flu. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of infection.
Effective for Fighting Prostate Enlargement
Sea moss is rich in minerals, which can help fight prostate enlargement. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of prostate cancer.
Prevents Kidney Stones
Sea moss is rich in iodine, which is known to prevent kidney stones. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of kidney disease.
Reduces the Impact of Radiation Poisoning
Sea moss is rich in vitamins and minerals, which can help reduce the impact of radiation poisoning. Additionally, sea moss contains anti-inflammatory properties which can help reduce the risk of cancer.
SIDE EFFECTS
There are some possible downsides or side effects from eating sea moss. Even in supplement form, the nutritional content, and therefore potential benefits, from sea moss can vary. Factors such as growing region, temperature, and minerals in the water may affect the nutrient levels in sea moss.
Varying levels of iodine in sea moss may also put a person at risk for iodine deficiency if sea moss is the person’s only source of iodine. Some people who eat large quantities of sea moss or other seaweeds that are very rich in iodine may get too much iodine in their diet. Overconsumption of iodine may put a person at risk for iodine poisoning or thyroid problems.
Contamination may be another potential risk for seaweeds such as iodine. Seaweed and algae may accumulate minerals and metals from the environment. If there are heavy metals in the area, they may be in the algae as well.
NUTRITIONAL INFORMATION
According to the U.S. Department of Agriculture (USDA) FoodData CentralTrusted Source, 2 tablespoons (tbsp) or a 10 gram (g) serving of sea moss contains approximately:
- calories: 4.9
- protein: 0.2 g
- fat: 0 g
- carbohydrates: 1.2 g
- sugars: 0.1 g
The same serving of sea moss also contains these vitamins and minerals:
- calcium: 7.2 milligrams (mg)
- magnesium: 14.4 mg
- phosphorous: 15.7 mg
- potassium: 6.3 mg
- iron: 0.9 mg
- zinc: 0.2 mg
- copper: 0.02 mg
- manganese: 0.04 mg
Red seaweeds also have antioxidant propertiesTrusted Source, which may help prevent oxidative damage in the cells.
Similar to other sea vegetables, sea moss is a natural source of the mineral iodine. Research posted to the Journal of Medicinal Food notes that sea moss contains about 47 mg of iodine per gram.
Ref: https://www.medicalnewstoday.com and Dr. Amber Smith