Bladderwrack (Fucus vesiculosus) is an edible brown seaweed found on the Atlantic and Pacific coasts, from Europe to Asia, and in the North and Baltic Seas. Often called rockweed, red fucus, dyers fucus, rock wrack, black tang, or bladder fucus, it has been used for centuries in traditional medicine. This article explores the potential benefits and side effects of bladderwrack, providing a comprehensive overview of this marine plant.
What is Bladderwrack?
Bladderwrack is a type of brown algae (seaweed) that grows on the northern Atlantic and Pacific coasts of the United States and on the northern Atlantic and Baltic coasts of Europe. Growing up to 35 inches (90 cm) tall, bladderwrack is characterized by its air-filled pods or bladders, which help it float. The main stem, known as the thallus, is used medicinally.
Nutritional Profile
Seaweed has been a part of regular diets in many cultures for centuries, thanks to its impressive nutrient profile. Bladderwrack is rich in vitamins and minerals, including:
- Calcium
- Iodine
- Magnesium
- Potassium
- Sodium
- Zinc
- Vitamins A and C
It is also high in phytochemicals, such as phlorotannins and fucoxanthin, which may help lower oxidative stress by balancing free radical and antioxidant levels in the body. Bladderwrack is also a good source of fiber, particularly alginic acid and fucoidans, which have health-promoting properties.
Traditional Uses
Traditional medicine has long used bladderwrack to treat various conditions, including:
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- Iodine deficiency
- Obesity
- Joint pain
- Aging skin
- Digestive issues
- Urinary tract infections
- Thyroid dysfunction (hyperthyroidism, hypothyroidism, and goiter development)
Potential Health Benefits
While many health claims surround bladderwrack, research is still limited and primarily focuses on its effects on thyroid and skin health, as well as its anti-inflammatory properties.
Thyroid Function
Bladderwrack is a rich source of iodine, a trace element essential for producing the thyroid hormones triiodothyronine (T3) and thyroxine (T4). These hormones regulate metabolism, growth, and neurological development. Iodine deficiency can lead to low T3 and T4 levels, potentially causing goiter and hypothyroidism, characterized by weight gain, fatigue, dry skin, and increased cold sensitivity.
Historically, people living near oceans had lower rates of thyroid problems due to consuming iodine-rich foods like seafood and seaweeds. Bladderwrack was recognized in the early 1800s for its high iodine content and was used to treat goiter.
However, excessive iodine intake from bladderwrack supplements or large amounts of the seaweed can be harmful, especially for individuals with pre-existing thyroid disorders like hyperthyroidism or hypothyroidism, where iodine deficiency is not the root cause.
Anti-Inflammatory Effects
Bladderwrack contains antioxidants, including phlorotannins, fucoxanthin, alginic acid, fucoidans, and vitamins A and C. Phlorotannins and fucoxanthin are known for their antioxidant activity and ability to scavenge free radicals, which can damage cells and lead to chronic diseases and premature aging.
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Some studies suggest that brown algae like bladderwrack may have anti-inflammatory properties and may help reduce tumor growth, blood sugar levels, and heart disease risk. One large study found a decreased risk of heart disease with daily seaweed consumption, which contains compounds similar to those in bladderwrack.
Skin Health
Bladderwrack has been used topically to treat skin issues like cellulite, skin aging, and burns. The antioxidants in bladderwrack, particularly fucoidan, may promote collagen synthesis, potentially improving cellulite appearance, increasing skin healing, and delaying premature skin aging.
Studies have shown that bladderwrack extract can increase collagen production in skin samples and reduce cellulite appearance and fat thickness when mixed with other algae extracts. It may also prevent collagen and elastin breakdown, important for youthful skin appearance.
Other Potential Benefits
Bladderwrack is high in dietary fiber, particularly alginic acid, which acts as a gentle, natural laxative to support regular bowel movements and overall gut health. It may relieve constipation or diarrhea because the alginic acid is a kind of dietary fiber. Fiber helps with constipation, but it can also relieve diarrhea and keep your bowel movements more regular in general. Bladderwrack’s mucilaginous thallus has long been used to soothe irritated and inflamed tissues in the body and can be used to treat indigestion and heartburn. The mucilage content in slippery elm appears to act as a barrier against the damaging effects of acid on the esophagus in people with heartburn. It may also have an anti-inflammatory effect locally in the stomach and intestines.
Forms and Dosage
Bladderwrack is available in dried, powdered, or encapsulated forms, as well as in teas. There are no standard dosage recommendations due to limited research, but most supplements come in 500-mg doses.
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To make bladderwrack tea, steep one tea bag for 4-5 minutes in 8 ounces (236 mL) of hot water, or simmer 1 teaspoon (5 mL) of dried bladderwrack in boiling water for 10-15 minutes. It’s best to limit intake to no more than 2 cups (500 mL) per day to avoid excessive iodine consumption.
Potential Side Effects and Precautions
While generally recognized as safe, bladderwrack may have some unwanted side effects. Topical application is likely safe, but it should be avoided on open wounds and discontinued if adverse reactions occur, such as skin rashes.
Due to high levels of iodine, salt, and heavy metals, bladderwrack may not be safe for everyone, especially in supplement form.
Thyroid Issues
People with thyroid disorders should exercise caution, as bladderwrack's high iodine content can worsen symptoms, especially if iodine deficiency was not the root cause of the disorder. Excessive iodine ingestion can cause either hypothyroidism or hyperthyroidism and should be avoided.
Pregnancy and Breastfeeding
Bladderwrack has not been studied enough in pregnant or breastfeeding women to determine its safety. Therefore, it is best to avoid bladderwrack supplements and consult a healthcare provider before consuming it.
Medication Interactions
Bladderwrack may interfere with medications and herbal products, such as:
- Blood thinners (e.g., heparin, warfarin)
- Antiarrhythmic medications (e.g., amiodarone)
- Thyroid medications
- St. John’s Wort
- Ginkgo biloba
- Valerian root
It may affect cellular concentrations of drugs metabolized by CYP450 enzymes. In an animal study, bladderwrack decreased the bioavailability of amiodarone, a drug used to treat irregular heartbeat.
Heavy Metal Contamination
Bladderwrack can accumulate heavy metals from the ocean, such as arsenic and lead, which can pose a risk when consumed in large amounts or from unregulated sources. Only bladderwrack known to have been harvested from clean water or labeled to indicate the absence of heavy metals or other contaminants should be consumed.
Other Side Effects
Common side effects of bladderwrack may include mild digestive upset, especially when starting at higher doses. Bladderwrack may also cause or aggravate acne in some people.
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