Sea moss, also known as Irish moss or Chondrus crispus, is a type of red algae that has gained popularity in the health and wellness community. Touted for its numerous potential health benefits, including weight loss, it's worth exploring the science behind these claims. This article delves into the potential benefits and downsides of sea moss, examining the evidence regarding its role in weight management.
What is Sea Moss?
Sea moss is a red seaweed primarily found along the Northern Atlantic coasts of America and Europe, particularly in Canada, Ireland, and Iceland. It is harvested for its high carrageenan content, specifically lambda-carrageenan, a polysaccharide widely used as a thickener and stabilizer in the food and cosmetic industries. Beyond carrageenan, sea moss boasts a wealth of minerals, including iodine, calcium, magnesium, and iron, all essential for various bodily functions such as thyroid function, bone health, muscle building, and oxygen transport. Notably, sea moss is very low in calories, with a 2-tablespoon (10-gram) serving containing only 5 calories and 1 gram of carbohydrates. Traditionally, sea moss has been used as a home remedy for sore throats and congestion.
Potential Weight Loss Benefits of Sea Moss
Sea moss has properties that may support weight loss, including regulating appetite, influencing fat metabolism, and modulating gut microbiota.
Increased Feelings of Fullness
Carrageenan, a main bioactive compound in sea moss, acts like soluble fiber in the digestive tract due to its gelling ability and indigestibility. Soluble fiber absorbs water, forming a gel-like substance that slows digestion by increasing the rate at which food moves through the digestive tract and delaying gastric emptying. This can lead to prolonged feelings of fullness, potentially reducing overall food intake. Consistent soluble fiber intake has been linked to lower body weight.
Soluble fiber dissolves in water and creates a viscous gel that resists digestion in the small intestine and is fermented by gut microbes in the large intestine. Soluble fiber delays gastric emptying, improving how fast glucose is released after food. It also reduces the absorption of calories in the gastrointestinal tract, meaning that calories are excreted in stool instead of being stored.
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Impact on Gut Hormones
When soluble fiber is fermented in the large intestine, specific gut hormones are produced. One such hormone is glucagon-like peptide (GLP-1), which is released following a meal into the circulation. GLP-1 aids in improving glucose-dependent insulin release and delays gastric emptying to promote satiety.
Reduced Body Fat
Some research on red seaweed suggests that carrageenan may prevent weight gain. Animal studies indicate that it may help reduce body fat by lowering dietary fat absorption, reducing the creation of fat cells, increasing the breakdown of stored fat, and promoting the “fat-burning” effect of brown fat tissue. Furthermore, a 12-week study involving adults with obesity found that supplementing with red seaweed extract significantly reduced body weight and total body fat mass compared to a control group.
Prebiotic Effects and Gut Microbiota
Prebiotics, a group of fibers, act as food for gut microbiota. The gut microbiota's composition may influence the risk of obesity by regulating energy expenditure and storage. Prebiotics can potentially improve gut microbiota health. Research on carrageenan suggests it may improve the gut's composition. Animal studies have demonstrated that it may help increase beneficial bacteria, such as Bifidobacterium breve, and reduce harmful species, such as Clostridium septicum and Streptococcus pneumonia.
The largest impact on the gut microbiome comes from the food we consume through our diet. The ability to store and extract energy (calories) from food is partially dependent on gut bacteria. We have around 100 trillion gut microbes that produce and influence enzymes, hormones, vitamins, and chemicals, which must be in an intricate balance for the host to function optimally. A healthy gut microbiome is linked to improved digestion and metabolism, which may indirectly support weight management. Gut microbiome diversity and high-fibre intake are related to lower long-term weight gain.
Potential Risks and Side Effects
Consuming large amounts of sea moss is not recommended due to its high iodine content. Excessive iodine intake can have a poisonous effect, potentially leading to goiter, thyroid cancer, and hyper- or hypothyroidism. It may also cause fever, nausea, vomiting, diarrhea, and a burning sensation in the mouth, throat, and stomach.
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Seaweeds like sea moss may accumulate toxic metals, such as arsenic, mercury, and lead, posing a potential health risk. Sea moss may have potent anticoagulant or blood-thinning properties, so avoid consuming it if you’re taking blood-thinning medication. Due to a lack of research on specific populations, pregnant and breastfeeding people should avoid consuming it.
Dosage and Consumption
There is no official recommended dosage for sea moss. However, one study found that taking 4 grams per day doesn’t pose a health risk, while frequent users suggest limiting intake to 2 tablespoons (10 grams) per day.
Sea moss is available in capsule, powdered, dried, and gel form. Consult with a doctor before adding it to your diet and don’t exceed daily serving suggestions listed on the label. To incorporate sea moss into your diet, you can use it as a gel or add it to smoothies, soups, sauces, or desserts.
Other Potential Health Benefits
Beyond weight loss, sea moss offers other potential health benefits:
Heart Health
Seaweed has a higher fiber content than most vegetables, which is good for heart health and overall well-being. Fiber can help manage blood sugar, lower cholesterol, reduce blood pressure, and reduce the risk of chronic diseases like diabetes and heart disease. Sea moss may help lower bad cholesterol, which is a factor for heart disease, and has been shown to help lower blood pressure, another key factor in heart health.
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Thyroid Function
Iodine is essential for a healthy thyroid, as it is an important ingredient in making thyroid hormones. The body doesn’t make iodine on its own, so it must be obtained through diet. Sea moss may be a good source of iodine for those who don’t get enough through other means. However, it's important to be careful not to go overboard and to consult a healthcare provider before taking sea moss, especially if you have a thyroid condition.
Gut Health
Sea moss is a solid source of fiber and live bacteria that can help replenish the good bacteria in the gut, keeping the digestive tract in tip-top shape.
Immune Health
A healthy gut microbiome is associated with a healthy immune system. Sea moss is also high in iron and antioxidants, which both contribute to immune health.
Workout Recovery
Sea moss is rich in taurine, an amino acid that helps with muscle-building. Amino acids can help with muscle recovery after exercise. Additionally, sea moss has about 6 grams of protein per 100 grams, which is important to workout success.
Women's Health
Fiber helps regulate hormones, contributing to weight loss and heart-health benefits. For females, this may translate to supporting regular menstrual cycles and increasing fertility. Calcium can help females maintain bone density as they age.
Men's Health
Zinc, present in sea moss, can support male sexual health, including maintaining healthy testosterone levels and potentially improving sperm quality.
Considerations and Precautions
Sea moss is a product of its environment, so its nutritional value depends largely on where it’s grown. There’s no real way to know exactly what’s in it or how much, and one batch may have higher potency than the next one. Sea moss is associated with the risk of consuming too much iodine and the potential presence of heavy metals.
Raw sea moss has an earthy, underwater taste similar to clams and oysters, and in gel form, it has a slick, thick texture similar to aloe vera.