Sea moss (Chondrus crispus), a type of red algae also known as Irish moss, has gained popularity among health enthusiasts who tout its various health benefits, including weight loss. It commonly grows in the Northern Atlantic coasts of America and Europe, mainly in Canada, Ireland, and Iceland (1). Sea moss is harvested due to its high carrageenan content - namely lambda-carrageenan. Carrageenan, one of the active components in sea moss, may help you lose weight by increasing feelings of fullness, lowering your body fat, and improving your gut microbiota.This article explores the potential benefits and downsides of sea moss, and whether it may help you lose weight.
What is Sea Moss?
Sea moss is a red seaweed, also known as Irish moss. It’s also known as Irish sea moss and Irish moss - or Chondrus crispus, if you want to get formal about it. It commonly grows in the Northern Atlantic coasts of America and Europe, mainly in Canada, Ireland, and Iceland (1). Sea moss is harvested due to its high carrageenan content - namely lambda-carrageenan. This is a polysaccharide widely used as a thickener and stabilizer in the cosmetic and food industries (2, 3).
It’s also rich in minerals, such as: iodinecalciummagnesiumironThese are necessary for numerous body functions, including thyroid function, bone health, building muscle, and transporting oxygen (4, 5, 6, 7).Also, sea moss is very low in calories. A serving of 2 tablespoons (10 grams) of sea moss contains just 5 calories and 1 gram of carbs (8).While sea moss is currently touted for its weight loss effects, it is traditionally used as a home remedy to treat sore throats and congestion. Sea Moss contains minerals and vitamins with values about ten times higher than found in traditional vegetables. Sea Moss is high in nutrients but low in calories. Consuming foods that are nutrient-dense but low in calories can help you feel fuller for longer and reduce overall calorie intake, potentially supporting weight loss efforts.
Potential Weight Loss Benefits of Sea Moss
Sea moss has a few properties that may support weight loss. Research indicates it may help: regulate your appetiteinfluence fat metabolismmodulate your gut’s friendly bacteria
May Increase Feelings of Fullness
Carrageenan is one of sea moss’s main bioactive compounds. Due to its gelling ability and the fact that your body can’t digest it, it acts like soluble fiber in your digestive tract (3). Soluble fibre dissolves in water and creates a viscous gel which resists digestion in the small intestine and is fermented by gut microbes in the large intestine. We have around 100 trillion gut microbes (that research is currently aware of) that produce and influence enzymes, hormones, vitamins, and chemicals, which must be in an intricate balance for the host to function optimally. The largest impact on the gut microbiome comes from the food we consume through our diet. Soluble fiber absorbs water and forms a gel-like substance. This slows digestion by increasing the rate at which food moves through your digestive tract and delaying the rate at which your stomach empties its contents (9). Due to its natural property, our Sea Moss gel can help increase feelings of fullness and reduce appetite, potentially leading to reduced calorie consumption.
Read also: 40 Years of Diet Coke and Kate Moss: A Retrospective
So, it may leave you feeling fuller for longer, which may help you eat less. In fact, regular soluble fiber intake has been linked to lower body weight (10, 11). Soluble fibre not only delays gastric emptying (improving how fast glucose is released after food), but also reduce the absorption of calories in our gastrointestinal tract, meaning that calories are excreted in our stool instead of stored in our bodies. When soluble fibre is fermented in the large intestine, two specific gut hormones are produced. The second is glucagon-like peptide (GLP-1) which is also released following a meal into our circulation, and aids in improving glucose (sugar) dependant insulin release and delays gastric emptying to promote satiety.
May Help Reduce Body Fat
Some research on red seaweed suggests that carrageenan may potentially prevent weight gain. Animal studies indicate that it may help reduce body fat by (12, 13):lowering dietary fat absorptionreducing the creation of fat cells increasing the breakdown of stored fatpromoting the “fat-burning” effect of brown fat tissue Additionally, a 12-week study including 78 adults with obesity determined that supplementing 1,000 milligrams per day of red seaweed extract significantly reduced body weight and total body fat mass, compared with the control group (12). Still, more human research is needed to validate this effect.
May Have a Prebiotic Effect
Prebiotics are groups of fibers that act as food for your gut’s friendly bacteria - or gut microbiota (14). In addition, our Sea Moss is considered a prebiotic, which means it can promote the growth of beneficial gut bacteria. A healthy gut microbiome is linked to improved digestion and metabolism, which may indirectly support weight management. Recent studies suggest that the composition of your gut’s microbiota may influence your risk of obesity. The proposed mechanism is that specific types of bacteria in your gut may affect your weight by regulating energy expenditure and storage (13, 15, 16). That said, prebiotics may help make your gut microbiota healthier. And research on carrageenan shows promising results that it may improve the gut’s composition (12, 13, 14). Animal studies have shown that it may help increase beneficial bacteria such as Bifidobacterium breve and reduce harmful species such as Clostridium septicum and Streptococcus pneumonia (17, 18). The ability to store and extract energy (calories) from food is partially dependant on our gut bacteria.
Thyroid Function
Lastly, sea moss is a source of iodine, which is essential for proper thyroid function. The thyroid plays a crucial role in regulating metabolism. Iodine is one of the keys to a healthy thyroid. That’s because iodine is an important ingredient in making thyroid hormones. Too little thyroid hormone can put you at risk for hypothyroidism. But your body doesn’t make iodine on its own; you can only get it through diet. Most people get enough iodine from their diet. Including from foods like dairy products, seafood and iodized salt.
Sea moss may be a good source of iodine for some people who don’t get enough through other means. But be careful not to go overboard. And never take sea moss without a healthcare provider’s recommendation if you have a thyroid condition. More on that in a bit. The recommended daily value of iodine is 150 mcg (7), and you can almost reach your daily intake with just two tablespoons of dried seaweed, which contains roughly 116 mcg (8)! Eating more than 1.1 milligrams in a day can lead to iodine toxicity, but that’s about 19 tablespoons of dried seaweed!
Read also: Weight Loss with Sea Moss Gummies: Truth or Myth?
Potential Risks and Side Effects
Consuming large amounts of sea moss is not recommended, due to its high iodine content (19, 20). Excessive iodine intake may have a poisonous effect and lead to: goiter, thyroid cancer, and hyper- or hypothyroidism (4, 21). It may also cause fever, nausea, vomiting, and diarrhea, as well as a burning sensation in the mouth, throat, and stomach (21, 22). You could consume too much iodine. Too much of a good thing becomes a bad thing, as is the case with iodine. In fact, endocrinologists advise against taking iodine supplements unless specifically indicated by your doctor, as they may actually have a negative effect on your thyroid.
Additionally, seaweeds such as sea moss may accumulate toxic metals like arsenic, mercury, and lead - a potential health risk (4). It contains heavy metals. Seaweed and sea moss are known to absorb heavy metals from the water in which it grows. It’s not toxic in small amounts, but you definitely don’t want to overdo it on seaweed consumption.
What’s more, evidence suggests that sea moss may have potent anticoagulant or blood-thinning properties. That’s why you should avoid consuming it if you’re taking blood-thinning medication (23). Due to a lack of research on specific populations, pregnant and breastfeeding people should avoid consuming it. One study found that 4 grams of sea moss per day is typically safe - but you should still check with your healthcare provider before taking sea moss or any nutritional supplement. If you already have hyperthyroidism or hypothyroidism, don’t take sea moss unless specifically advised by your healthcare provider.
Finally, there’s no official recommended dosage for sea moss. However, one study found that taking 0.14 ounces (4 grams) per day doesn’t pose a health risk. Frequent users suggest limiting its intake to 2 tablespoons (10 grams) per day (20). Sea moss is available in capsule, powdered, dried, and gel form. Consult with your doctor before adding it to your diet and don’t exceed daily serving suggestions listed on the label. Not of risk but still of note is sea moss’s slimy texture and fishy taste. Raw sea moss has an earthy, underwater taste similar to clams and oysters.
“If you don’t like seafood, the flavor of raw sea moss is probably not going to be for you,” Czerwony warns. Sea moss shouldn’t have much of a taste in supplement form. But taste aside, you may also be put off by sea moss’s mouthfeel: In gel form, it has a slick, thick texture similar to aloe vera. If it bothers you, try switching to a different type of supplement.
Read also: Moss's Transformation
How to Incorporate Sea Moss into Your Diet
To incorporate sea moss into your diet, you can use it as a gel or add it to smoothies, soups, sauces, or desserts. However, it's crucial to note that individual results may vary, and sea moss alone is unlikely to cause significant weight loss. Sea moss is available raw, as well as in a variety of supplement forms, including:CapsulesGelsGummiesLotionsPowders
Which version you take is up to you. “It’s really about whatever your preference is,” Czerwony says, “so long as you’re following proper dosing instructions.” But whether you’re taking sea moss supplements or loading up on other types, it’s worth remembering that you can’t out-supplement a bad diet.
“Sea moss does have potential health benefits, but having a good, varied diet is going to be the most helpful to your body,” Czerwony reinforces. “Don’t depend on supplements. That goes for sea moss and any other supplement you find.
Lifestyle Changes
To lose weight we have to eat fewer calories than we burn consistently. There are many ways you can maintain sustainable healthy habits to achieve your health and wellness goals! Like eating nutritious meals that keep you feeling full, and getting a good night’s sleep every night, while still eating foods we love - just in moderation. Health is what we do most of the time; a fun meal or a sweet treat now and then is totally okay. Especially around your period! Carbs are great at giving our bodies the energy they need, but when the meals are focused only on carbs, you might feel hungry not long after enjoying them. If you’ve been curious about exploring a new walking trail, picking up pickleball, or that water aerobics class at your local gym, I encourage you to try it out! Revisit an old sport - did you play basketball or baseball in the good old days? Simply stretch - it counts as movement too! It’s no secret food is a big deal in our lives! We celebrate with tasty treats - hello birthday cake - go out for dinner with our boo, and excitedly plop down on the couch to see who will win the bake-off this week. We eat when we celebrate, but we also eat when we’re sad, lonely, or bored because food can give us a little jolt of joy - at least for a minute or two. Completely cutting out your favorite foods isn’t necessary to maintain healthy habits overall. When we cut ourselves off from a food or an entire food group it’s not uncommon to have obsessive thoughts about it and actually want it more. Cut yourself a little slack and enjoy the foods you crave. Remember, if you want a habit to become permanent, you have to like the “new” way of doing things more than the “old” way! The goal is to feel healthy and confident in your lifestyle choices and the foods you eat. And that takes time to figure out!
Other Potential Health Benefits
Sea moss is a healthy source of certain vitamins and nutrients that can be a boon for your health. Czerwony shares these eight potential benefits of sea moss.
Heart health
Seaweed is a bit of a superfood. It has a higher fiber content than most vegetables, which is a good thing for your heart and overall health. Fiber has all kinds of positive effects on your body. It can help to:Manage your blood sugarLower cholesterolLower blood pressureReduce your risk of chronic diseases like diabetes and heart disease“Studies show that sea moss may help lower bad cholesterol, which is one of the factors for heart disease,” Czerwony emphasizes. “It’s also been shown to help lower blood pressure, another key factor in heart health.”
Gut health
Your digestive system is full of bacteria - both good and bad. Balancing out those bacteria is an important element for your well-being. Certain algae, including sea moss, can help keep the good bacteria happy and healthy. That’s because sea moss is a solid source of fiber and live bacteria. “It can help replenish the good bacteria in our gut,” Czerwony points out. When your good bacteria are thriving, it can help keep your digestive tract in tip-top shape. That can mean less:
Immune health
Those gut health benefits extend beyond a strong stomach. A healthy gut microbiome is associated with a healthy immune system, too. What’s more, sea moss is high in iron and antioxidants, which both contribute to immune health.
Workout recovery
Sea moss is rich in an amino acid called taurine, which helps with muscle-building. “When we exercise, we get little micro-tears in our muscles,” Czerwony explains, “but amino acids can help with that recovery.” Muscle-building is also important to your workout success. And sea moss has about 6 grams of protein per 100 grams. But Czerwony cautions against relying solely on sea moss for exercise recovery. Sea moss may help. But it’s not a replacement for following a healthy exercise program that includes eating healthy food, staying hydrated and getting the rest your body needs.
Women’s health
Women may benefit from sea moss in specific ways. For example:Fiber helps regulate hormones, in addition to its weight loss and heart-health benefits. For females, that may translate to supporting regular menstrual cycles and increasing fertility. Calcium can help females maintain bone density as they age. During perimenopause and menopause, estrogen levels drop, which can affect bone health and lead to osteoporosis.
Men’s health
Sea moss can also have specific benefits for men. Give zinc the credit here. Zinc can support male sexual health in a few ways, including helping maintain healthy testosterone levels and potentially improving sperm quality (and, therefore, improved fertility).