Sea moss is having a major moment right now. This type of antioxidant-rich red algae grows along the rocky parts of the Atlantic coast of Europe and North America. Also known as Irish moss or by its scientific name Chondrus crispus, sea moss has been used for centuries by coastal populations for its potential health benefits and as a thickener for foods like smoothies and yogurt.
With the rise of superfoods and natural remedies, sea moss has exploded in popularity more recently. Fans claim eating it can help boost your immune system, improve digestion, and even aid weight loss. The question is – with all the hype around sea moss, is it actually safe to eat? Let’s dive in and look at what health experts say.
A Closer Look at Sea Moss
Sea moss refers to a species of red algae that grows abundantly along the rocky parts of the North Atlantic Coast. When it’s dried, this marine plant turns into a gelatinous substance that can then be added to smoothies, oatmeal, yogurt, juice and even desserts like pudding or ice cream to act as a thickener.
You can also buy sea moss in powder or capsule form to take as a supplement. Some fans even like to eat it raw! It has a salty sea-like flavor. Ireland in particular has a long history of using sea moss in cultural dishes.
What Are the Touted Benefits of Sea Moss?
Sea moss enthusiasts claim that adding this nutrient-dense marine plant to your diet offers a wide range of health perks:
- Immune system support – Sea moss is chock full of antioxidants, vitamins, and minerals like zinc and selenium that may help fight inflammation and infections. Some research shows compounds found in sea moss exhibit powerful antiviral, anticoagulant, anticancer and immune-boosting effects. A recent 2022 study in the Journal of Applied Phycology found sea moss contains sulfated polysaccharides that display antiviral activity against herpes simplex virus.
- Thyroid support – The exceptionally high iodine content in sea moss can help regulate thyroid function. Iodine deficiency is the world’s most common cause of preventable brain damage and thyroid disease, according to the CDC. Getting sufficient iodine from foods like sea vegetables helps prevent hypothyroidism.
- Digestive benefits – Some evidence shows sea moss acts as a prebiotic that feeds the growth of beneficial bacteria in your gut microbiome. The soluble fiber in sea moss, known as carrageenan, may also help relieve indigestion, peptic ulcers and heartburn. A 2010 study found carrageenan exhibited gastroprotective effects against peptic ulcers.
- Weight loss – By boosting immunity, digestion and gut health, some claim sea moss also offers weight loss benefits. The fiber can help promote satiety between meals to prevent overeating. One analysis found soluble fiber intake is associated with reduced belly fat.
Sea moss certainly offers an impressive nutritional profile. But researchers say more studies are still needed to conclusively support most of these advertised health benefits specifically in humans. Right now many claims about sea moss are based on preliminary lab studies.
Potential Safety Concerns of Eating Sea Moss
As sea moss gains traction as a superfood, some potential safety issues have emerged that are important to be aware of:
- Heavy metal accumulation – Like any sea vegetable, sea moss absorbs whatever is present in the ocean – including heavy metals like lead, mercury, arsenic and cadmium that can be toxic in high amounts. One 2019 analysis found lead levels in some sea moss samples exceeded contaminant thresholds set by health authorities.
- Iodine toxicity – Consuming very high amounts of iodine can potentially cause thyroid dysfunction. According to the National Institutes of Health (NIH), dried sea moss contains 2,984–8,904 mcg of iodine per just 3.5 ounces. For comparison, the recommended Tolerable Upper Intake Level for iodine is 1,100 mcg per day for most adults as per this 2011 study. Too much iodine intake can risk thyroid problems.
- Digestive issues – Some people report side effects like nausea, diarrhea, cramping or bloating after eating sea moss, likely stemming from its carrageenan content. A few studies have linked carrageenan to inflammation, gastrointestinal ulcers and gut irritation like this 2001 investigation. However, other experts maintain carrageenan is safe for human consumption. As with any food, individual tolerance varies.
- Contamination – Pollution and toxins in our oceans can potentially contaminate sea moss with bacteria, pesticides, or industrial chemicals. This 2019 literature review reported the presence of concerning contaminants like cyanotoxins, glyphosate and methanol in some sea moss samples.
- Allergic reactions – Those allergic to iodine or seafood/shellfish are more likely to react to sea moss. Reported allergic reactions include rash, facial swelling and potentially life-threatening anaphylaxis. This 2020 case study describes a serious anaphylactic reaction to sea moss in a 45-year old man.
Clearly sea moss is not risk-free. Consuming frequent, large amounts may pose health concerns for certain individuals. Moderation and smart sourcing is key.
How To Eat Sea Moss Safely
If you want to incorporate sea moss into your diet, here are some tips from food safety experts on how to enjoy it safely:
- Source carefully – Only buy dried sea moss from reputable sustainable harvesters who rigorously test their products for contaminants. Be very wary of raw sea moss harvested from the ocean yourself.
- Limit intake – Stick to about 1-2 tablespoons of dried sea moss max per day, a few times per week. Consuming sea moss daily or in large quantities may pose risks.
- Watch for reactions – Discontinue use if you experience any digestive upset, thyroid issues or allergy symptoms after eating sea moss. Seek medical advice if symptoms concern you.
- Avoid during pregnancy – Very high iodine intake from sea moss could potentially affect thyroid function in pregnant women. Check with your doctor before eating sea moss while pregnant as per this review.
- Rinse thoroughly – Be sure to rinse dried sea moss well with filtered water before use to remove any sand, salt and debris.
- Don’t harvest yourself – Avoid collecting raw sea moss yourself directly from the ocean due to contamination risks. Leave wild harvesting to the experts.
Can Sea Moss Be Part of A Healthy Diet?
When sourced carefully from reputable companies and eaten in moderate amounts, dried sea moss can provide beneficial vitamins, minerals and fiber as part of a varied whole foods diet. But excessive intake may pose health risks for certain individuals.
As with any supplement, it’s wise to check with your healthcare provider before adding sea moss to your routine, especially if pregnant or having thyroid problems. Some people may also need to avoid it.
While sea moss may not be a miracle cure-all, incorporating a small amount into your smoothie bowl or oatmeal a few times a week can be a nutritious addition when used prudently. Just be mindful of where you get it from and how much you eat. Moderation, smart sourcing, and monitoring your personal reaction are keys to safely reaping the natural benefits of this mineral-rich ocean algae.
