Have you tried sea moss? Did you grow up drinking it? Share your thoughts in the comments below.
Leslie Maxie, 1988 U.S. Olympian and international keynote speaker, found sea moss via her husband, who’d found it at a farmer’s market. Maxie, who is highly attuned to her body, then did her own research.
In the three years since she began incorporating sea moss into her diet, Maxie says she’s noticed improvements. “[It’s] not to say that it does everything, but I feel a marked difference with the things that I’m most concerned with,” she explains today at “57 and fabulous.” (Yesss.)
Whether it’s sold raw; in gel form; or in powders, capsules, or gummies, sea moss is available online and via in-person sellers. But what is this item that some have described as a superfood? And what are its potential benefits?
What is sea moss?
Sea moss is a type of red algae also called Irish moss, notes Cleveland Clinic, explaining that it’s often harvested for its carrageenan. (You may have seen carrageenan on food labels for products like ice cream and jelly.)
There’s also a variety called Jamaican moss, says Vanessa King, MS, RDN, CDCES, NBC-HWC, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. “There it’s actually considered an aphrodisiac and it’s a very common drink in Jamaica,” she says.
Plus, sea moss (which can come in many colors) is vegan. And it’s nutrient-rich, containing vitamin B12, calcium, potassium, iodine, zinc, magnesium, and sodium.
It’s sometimes called slimy or slick…and these are maybe not attributes you’d seek for a supplement. However you describe it, sea moss continues to capture attention.
How is sea moss used and sold?
In addition to its commercial uses, some home cooks use sea moss to thicken foods like soups, jams, and stews. “I’ve used it in cooking and it’s very powerful,” King says.
But it’s also in supplement form, as we mentioned, and you can buy raw sea moss and make your own sea moss gel. “It does take a little bit of work if you have to wash, cut and boil it, but you can make a homemade gel that can last three to five days in your fridge,” says King, noting a tablespoon a day should be a safe amount to try.
What does it taste like?
Raw sea moss can taste salty and have an ocean-like taste. But sea moss also can take on other flavors. So, feel free to mix in vanilla or banana or add the gel to foods like oatmeal or even desserts. For instance, Maxie is a fan of adding it to her smoothies, and King says the gel can help make a “great” vegan mousse.
What are potential health benefits?
Here, we must note that we’re talking about potential benefits based on sea moss’s nutrients. And that the Academy of Nutrition and Dietetics notes that “it’s best to meet your nutritional needs [through] whole foods.”
“Looking at sea moss, it does have nutritional benefits. It’s rich in antioxidants. It has minerals like zinc, iodine and the vitamin folate. So it does have those benefits associated with those nutrients,” explains King.
It may boost immunity. This is related to sea moss’s zinc content. “Zinc is a building block of your immune system—it’s what your immune system needs,” says King.
It can help support gut health. Algae, including sea moss, is a good source of live bacteria and fiber, notes Cleveland Clinic, so it can help balance your gut’s good and bad bacteria.
It can help with muscle recovery. Let’s go with those fitness goals. “Sea moss is rich in an amino acid called taurine, which helps with muscle-building,” according to Cleveland Clinic. So it might help support your body’s repair of the micro-tears you can get in muscles when working out—though it’s still important to eat healthy foods and get enough hydration and rest, Cleveland Clinic adds.
After she started having leg cramps at night, Maxie credits sea moss with helping her muscle recovery. “The leg cramps have really been addressed, I believe from the sea moss, because I haven’t really done anything different,” she says. “The strengthening of your body, your muscles and your frame as a woman over 50, it’s vital.”
It’s a source of iodine. Iodine is important for a healthy thyroid, Cleveland Clinic notes, but the body doesn’t make iodine on its own. Sea moss can be another source in addition to sources like dairy products, seafood, and iodized salt.
Are there any precautions?
Yes. Here are some things to know.
You might get too much iodine. Some people do need more iodine, says King. Sometimes there can be too much of a good thing. For instance, if you have hyperthyroidism or hypothyroidism, you should avoid iodine supplements because the “effect of iodine supplements can vary by person, causing the thyroid to produce either too much or too little hormone,” Cleveland Clinic notes. Bottom line: Health conditions can be complicated, so talk to your provider about any concerns or questions.
Sea moss can contain heavy metals. Heavy metals are those like cadmium and mercury, notes King. They aren’t toxic in small amounts, but “you definitely don’t want to overdo it on seaweed consumption,” Cleveland Clinic notes.
Raw sea moss may pose risks for vulnerable people. Sometimes raw foods can be contaminated with germs that can make you sick. (If you’ve ever had a bad batch of spinach, you know this sad reality.) So, when it comes to raw sea moss, “I wouldn’t recommend it for women who are pregnant, breastfeeding, anybody with a compromised immune system,” says King, who also wouldn’t recommend it for “older, more fragile adults.” Plus, farmed sea moss runs the risk of containing pesticides, says King. So if you’re vulnerable, you may want to discuss risks with your provider.
What about other health and beauty benefits?
While anecdotal reports about improved skin or hair can be enticing, “there isn’t much research” to support lots of the claims related to skin, beauty, and weight loss, says King, who hopes more research will be forthcoming.
Anything else to know about safety?
Yes. “Anytime you’re trying to start something new. I think it’s great to let your healthcare team know,” says King. (This is what Maxie did with her doctor, for instance.) Observe labeled directions on any supplements, and talk with your health care provider about concerns or questions.
Also know the U.S. Food and Drug Administration notes that it “does not generally review dietary supplements before they are sold to consumers.” Says King, “Whenever possible, when buying supplements, go for a company that has a third-party verification.”
Have you tried sea moss? Did you grow up drinking it? Share your thoughts in the comments below.
