The short answer: Sea moss is a red seaweed that is naturally rich in iodine, fiber and minerals. Most of the popular health claims come from research on seaweed in general, not sea moss itself. The main thing to know is iodine: a little is essential, but too much can upset your thyroid.
What it is
Sea moss, also called Irish moss, is a red algae that grows along the Atlantic coast. It is sold as a gel, powder or capsules [1]. It contains iodine, calcium, magnesium, potassium, iron and zinc, plus fiber that acts as a prebiotic [1].
What the evidence shows
Most claims about gut health, immunity and heart health come from studies of seaweed in general rather than sea moss. High-quality evidence for sea moss itself is limited [1]. Think of it as one food among many, not a foundation of health.
The iodine question
- Your thyroid needs iodine. Adults need about 150 mcg a day, rising to 220 mcg in pregnancy and 290 mcg while breastfeeding [2].
- The upper limit for adults is 1,100 mcg a day from all sources, including food and supplements [2].
- Too much iodine can cause thyroid problems, including an enlarged or inflamed thyroid [2]. The iodine in sea moss varies by species and where it grows, and labels often do not state it accurately [1].
- Avoid stacking sea moss with other iodine supplements or kelp unless your doctor has reviewed your total iodine [1].
Other things to know
- Seaweeds can absorb heavy metals such as arsenic, lead and mercury from the water, so look for brands that test for them [1].
- Possible side effects include bloating, diarrhea and allergic reactions, especially in people with seafood allergies [1].
Who should avoid it or ask first
- People who are pregnant or breastfeeding: an integrative medicine doctor at Northwestern generally recommends avoiding sea moss [1].
- Children, because of the iodine [1].
- Anyone with a thyroid condition or taking thyroid medicine [1][2].
- People taking blood thinners such as warfarin, blood pressure medicine or diabetes medicine [1].
Sea Moss: the easy daily routine
Sea Moss
Organic Irish moss, organic bladderwrack and organic burdock root with BioPerine black pepper extract, in a pullulan capsule. Label use: two capsules once a day. 60 capsules. The label notes that seaweed naturally contains iodine; the iodine amount per serving is not listed. Made in the USA.
See Sea Moss at Naturáis →*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Only Nature's Finest may earn from purchases made through this link.
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Sea Moss: what it is and how to use it
Talk with your doctor first. This guide is general education, not personal medical advice. Check with your doctor or pharmacist before starting any supplement, especially if you are pregnant or nursing, take prescription medicine, or have a health condition.