Bladderwrack (Fucus vesiculosus) is an edible brown seaweed with a long history of use in traditional medicine. It is also known as rockweed, red fucus, dyers fucus, rock wrack, black tang, and bladder fucus. Growing up to 35 inches (90 cm) tall, bladderwrack thrives along the coastlines of the Atlantic and Pacific Oceans, the North and Baltic Seas, and various waters in Canada and the United States. This article explores the potential benefits, uses, and side effects of bladderwrack, while also addressing concerns about its effectiveness and safety.
Nutritional Profile of Bladderwrack
Seaweed has been a part of regular diets in many cultures for centuries due to its impressive nutrient profile. Bladderwrack is a type of seaweed that’s rich in vitamins and minerals, such as calcium, iodine, magnesium, potassium, sodium, zinc, and vitamins A and C. It’s also high in phytochemicals. These health-promoting plant compounds, which include phlorotannins and fucoxanthin, may help lower oxidative stress - an imbalance between free radical and antioxidant levels in your body. Bladderwrack is high in fiber, which can support a healthy gut. In particular, it’s high in alginic acid and fucoidans, which have both been shown to have health-promoting properties.
Traditional Uses and Health Claims
Traditional medicinal practices have used bladderwrack for centuries to treat an array of conditions, such as iodine deficiency, obesity, joint pain, aging skin, digestive issues, urinary tract infection, and thyroid dysfunction, including hyperthyroidism, hypothyroidism, and goiter development. Rich in vitamins, minerals, and antioxidants, many people believe that bladderwrack’s impressive nutrient profile can provide health benefits, though critics argue the claims are ahead of the research. Despite many bladderwrack-related health claims, limited evidence supports the use of bladderwrack for weight loss, arthritis, joint pain, fertility, and urinary tract infections.
Potential Benefits of Bladderwrack
Most bladderwrack research involves its effects on thyroid and skin health, as well as its anti-inflammatory properties.
Thyroid Function
Bladderwrack contains high levels of iodine, a trace element that supports thyroid health by producing the thyroid hormones triiodothyronine (T3) and thyroxine (T4). These hormones help regulate your metabolism and support proper growth and neurological development. Iodine deficiency can lead to low T3 and T4 levels and may ultimately cause health complications, such as a goiter and hypothyroidism - a condition characterized by symptoms like weight gain, fatigue, dry skin, and increased sensitivity to the cold. Though it’s common in developing countries, hypothyroidism from iodine deficiency is rare in the United States and other industrialized nations. Rather, hypothyroidism is mostly related to an autoimmune disease known as Hashimoto’s thyroiditis. Despite being a good dietary source of iodine - a mineral that can support thyroid health - taking bladderwrack supplements or eating large amounts of it may provide excessive amounts of iodine. Most healthy individuals can safely tolerate excess iodine. However, those with thyroid disorders, such as hyperthyroidism or hypothyroidism, should exert caution, as it can lead to worsened symptoms, especially if iodine deficiency was not the root cause of the disorder. To be safe, it’s best to speak with your healthcare provider before taking bladderwrack supplements.
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Anti-Inflammatory Effects
Bladderwrack is rich in antioxidants, such as phlorotannins, fucoxanthin, alginic acid, fucoidans, and vitamins A and C. In particular, phlorotannins and fucoxanthin are known for their high antioxidant activity and ability to scavenge free radicals. Free radicals are harmful compounds that can damage cells and lead to chronic disease and premature aging. Some test-tube and rat studies have shown that brown algae like bladderwrack offer promising anti-inflammatory and may help reduce tumor growth, blood sugar levels, and the risk of heart disease. Additionally, one large study in 40,707 men and 45,406 women found a 12% decreased risk of heart disease with the daily consumption of seaweed, which contains compounds that are similar to those in bladderwrack. Beyond this study and another one showing minor improvements in blood sugar control, few human trials exist. Though, in theory, bladderwrack may provide anti-inflammatory benefits, more research is needed.
Skin Health
Bladderwrack has been used as a topical treatment for skin issues, such as cellulite, skin aging, and burns. Early research has shown that the antioxidants in bladderwrack, namely fucoidan, promote collagen synthesis in the skin, which may help improve the look of cellulite, increase skin healing, and delay premature skin aging. In the first phase of a two-phase study, applying bladderwrack extract to skin samples led to a 228% increase in collagen production, compared with no improvements in the control group. In the second phase, a mixture of bladderwrack extract and other algae extracts was tested on human upper leg skin for 12 weeks. Compared with the placebo product, the algae mixture led to a significant decrease in cellulite appearance and fat thickness. Other older studies using topical gels containing 1% bladderwrack extract were associated with an increase in collagen production. Also, bladderwrack’s high antioxidant content has been linked to less collagen and elastin breakdown when applied to human skin samples. Preventing the breakdown of collagen and elastin is important for the appearance of youthful skin. Despite these results, long-term human studies are lacking. What’s more, no research supports consuming bladderwrack as a food or supplement to promote skin health.
Bladderwrack and Weight Loss: Examining the Evidence
The worldwide prevalence of obesity impacts more than 600 million adults. Successfully managing weight is effective in reducing the risk of chronic diseases, but sustaining long-term weight loss remains a challenge. Although there are supplements based on algae that claim to aid in weight loss, there is a notable scarcity of scientific evidence supporting their effectiveness, and their regular consumption safety remains inadequately addressed.
Limited Evidence for Weight Loss
Despite many health claims, limited research supports bladderwrack as an effective treatment for certain issues, such as obesity, joint pain, fertility, and urinary tract infections. However, its high antioxidant content may reduce inflammation when taken orally, as well as promote skin health by increasing collagen production when applied topically. Still, more research is needed.
Anti-Obesity Potential of Algae-Based Supplements
Commercially available Arthrospira (Spirulina) platensis Gomont and/or Fucus vesiculosus L. supplements showed moderate capacity to inhibit the activity of carbohydrate-metabolizing enzymes, and to scavenge biologically relevant reactive species. IC25 values varying between 4.54 ± 0.81 and 66.73 ± 5.91 µg of dry extract/mL and between 53.74 ± 8.42 and 1737.96 ± 98.26 µg of dry extract/mL were obtained for α-glucosidase and aldose reductase, respectively. A weaker effect towards α-amylase activity was observed, with a maximum activity of the extracts not going beyond 33%, at the highest concentrations tested. Spirulina extracts showed generally better effects than those from F. vesiculosus. Similar results were observed concerning the antiradical capacity. In a general way, the extracts were able to intercept the in vitro-generated reactive species nitric oxide (•NO) and superoxide anion (O2•−) radicals, with better results for O2•−scavenging with the spirulina samples (IC25 values of 67.16 and 122.84 µg of dry extract/mL).
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The Role of Oxidative Stress in Obesity
Alongside the escalation in obesity rates, there has been a notable uptick in the prevalence of physiological comorbidities, encompassing hyperlipidemia, hyperglycemia, and chronic inflammation. These interconnected factors have played a role in the heightened occurrence of cardiovascular diseases and type 2 diabetes, both ranking among the foremost causes of mortality worldwide. While successfully managing weight proves effective in reducing the risk of chronic diseases, the enduring maintenance of weight loss poses a significant challenge. Recognizing the scale of this issue, it becomes imperative to pinpoint potential pathophysiological factors associated with obesity to formulate effective prevention and treatment strategies. Oxidative stress emerges as a common denominator in many obesity-related disorders and may serve as the underlying mechanism for the onset and progression of these conditions. The marine environment represents one of the most dynamic arenas for research, capturing the scientific community’s attention due to its biodiversity, considered an infinite reservoir of unique and biologically active chemical structures. The extensive variety of algae species, encompassing both macro and microalgae, yields a plethora of compounds with significant potential for human health. In addition to their direct consumption, many food supplements with algae species claim therapeutic purposes. In fact, algae-based supplements have gained attention among the population, especially for weight loss, an effect strongly associated with a low-calorie content together with nutrient and protein richness. Potential acting mechanisms, including metabolism boost, blood sugar regulation, detoxification, and reduced fat absorption are endorsed to the supplement components.
Concerns Regarding Authenticity and Safety of Algae-Based Supplements
Although there are several commercially available algae-based supplements indicating weight loss properties, scientific evidence on their effectiveness is still scarce and does not consider the safety of the regular and continuous consumption of these products. Food supplement legislation falls in a gray zone of foods, allowing its free consumption, but with bioactivities strong enough to be considered medicines, which should restrict their generalized consumption. In Portugal, several algae-based supplements are widely commercialized by several food supplement distributors, being commonly sold in herbal shops. Nevertheless, as far as we know, there are no studies about the authenticity of what is sold and about their effectiveness on weight control. The lack of studies, legislation, and quality control of algae-based food supplements raise a series of problems, first and foremost on the authenticity of what is sold. Misidentification of the raw material for algae-based supplements can pose a serious concern. The presence of some secondary metabolism products, as well as of some carotenoids and chlorophylls in specific algal divisions or classes constitute important chemotaxonomic markers.
Pigment Profile Analysis for Authenticity Control
The pigment profile, established by HPLC-DAD, was used as a “fingerprint” for authenticity control of the selected algae-based supplements. The supposed weight loss properties of the algae-supplements were assessed by evaluating their capacity to inhibit the activity of enzymes involved in the metabolism of carbohydrates (α-amylase and α-glucosidase) and of glucose (aldose reductase). The antiradical potential of the algae-based supplements, as well as of algae specimens was evaluated in vitro by the scavenging capacity against biologically relevant radicals, namely superoxide anion (O2•−) and nitric oxide (•NO) radicals.
Degradation Phenomena in Fucus vesiculosus Samples
Unexpectedly, fucoxanthin, the chemotaxonomic marker of Ochrophyta, was not found in any Fucus vesiculosus sample. According to previous works, this xanthophyll represents about 70% of the total xanthophyll content in F. vesiculosus. Some factors, such as pH, light exposure, oxidation-reduction reactions, and temperature, can contribute to fucoxanthin degradation. Fucoxantin instability is mainly due to its polyunsaturated structure. So, the observed chromatographic profile clearly shows degradation phenomena of F. vesiculosus, regardless of its origin. Although the specimens collected at sea were stored in conditions postulated to avoid the degradation (in a dry place and away from light), the degradation of the sample is notorious. This is even more evident in the supplements, which showed a poorer pigment profile.
Study on Brown Seaweed Extract and Weight Loss
One study tested whether a brown seaweed extract rich in polyphenols combined with a low-calorie diet would induce additional weight loss and improve blood glucose homeostasis in association with a metabolic and inflammatory response in overweight/obese prediabetic subjects. Fifty-six overweight/obese, dysglycemic, and insulin-resistant men and women completed a randomized, placebo-controlled, double-blind, and parallel clinical trial. Subjects were administrated 500 mg/d of either brown seaweed extract or placebo combined with individualized nutritional advice for moderate weight loss over a period of 12 weeks. Glycemic, anthropometric, blood pressure, heart rate, body composition, lipid profile, gut integrity, and oxidative and inflammatory markers were measured before and at the end of the trial. No effect was observed on blood glucose. We observed significant but small decreases in plasma C-peptide at 120 min during 2 h-OGTT, heart rate, and an inhibition in the increase of pro-inflammatory interleukin-6 (IL-6) following brown seaweed consumption compared with placebo in the context of moderate weight loss.
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Potential Risks and Side Effects
Though generally recognized as safe, bladderwrack may have some unwanted side effects. Applying bladderwrack to the skin is likely safe. However, avoid applying it to open wounds and cuts, and discontinue use if you experience any adverse reactions, such as a skin rash. Like other edible seaweeds, bladderwrack is safe to eat when consumed in small amounts. However, it contains high levels of iodine, salt, and heavy metals, which can pose health risks, especially when taken in supplement form. In one case, a 60-year-old man experienced hyperthyroidism after taking bladderwrack supplements along with lithium, a medication to treat bipolar disorder. After discontinuing bladderwrack, his thyroid levels returned to normal. Along with those with thyroid disorders, bladderwrack may be unsafe for women who are pregnant or breastfeeding. Until further research is available, avoid taking bladderwrack supplements and consult your healthcare provider before eating or drinking it. Moreover, bladderwrack may interfere with other 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, and valerian root.
Precautions and Warnings
Fucus vesiculosus is possibly unsafe. It can contain high concentrations of iodine. Taking large amounts of iodine can cause or worsen some thyroid problems. It might also contain heavy metals, which can cause heavy metal poisoning. Fucus vesiculosus is possibly unsafe to use while pregnant or breast-feeding because it might contain iodine and heavy metals. Don't use it. Fucus vesiculosus might slow blood clotting. It might cause extra bleeding during and after surgery. Stop taking Fucus vesiculosus at least 2 weeks before surgery. Long-term use or high doses of iodine might make certain thyroid disorders worse. Also, people with autoimmune thyroid disease might be especially sensitive to the harmful effects of iodine. Be sure to consult your healthcare provider before taking bladderwrack. Due to the high levels of iodine, salt, and heavy metals, bladderwrack may not be safe for people with thyroid disorders, those taking certain medications, and women who are pregnant or breastfeeding. Always consult your healthcare professional first.
Interactions with Medications
Fucus vesiculosus can contain large amounts of iodine. Iodine can increase or decrease thyroid function. Taking Fucus vesiculosus along with medications for an overactive thyroid might change the effects of these medications. Fucus vesiculosus might slow blood clotting. Taking Fucus vesiculosus along with medications that also slow blood clotting might increase the risk of bruising and bleeding. Fucus vesiculosus and amiodarone both contain iodine. Taking fucus vesiculosus with amiodarone might increase the levels of iodine in the blood. Too much iodine in the blood can cause side effects that affect the thyroid. Taking Fucus vesiculosus along with thyroid hormone medications might increase the effects of these medications. Large amounts of iodine can change thyroid function. Lithium can also change thyroid function. Taking Fucus vesiculosus along with lithium might increase the risk of thyroid function changes.
Forms and Dosage
Bladderwrack is available in many forms. You can purchase dried, powdered, or encapsulated bladderwrack online or at some health food stores. It’s also available as a tea. Due to limited research, there are no standard dosage recommendations for bladderwrack. However, most bladderwrack supplements come in 500-mg doses. To make bladderwrack tea, steep one tea bag for 4-5 minutes in 8 ounces (236 mL) of hot water. Alternatively, add 1 teaspoon (5 mL) of dried bladderwrack to boiling water and allow it to simmer for 10-15 minutes. Until more safety research is available, it’s best to limit your intake to no more than 2 cups (500 mL) per day to avoid consuming too much iodine and other active ingredients in bladderwrack.
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