Seaweed has been recognized as a highly nutritious food source that remains underutilized in Western diets. It is rich in minerals and fibers, and cultivating it can provide environmental benefits, such as sequestering carbon from the atmosphere, maintaining ocean health, and reducing methane emissions from livestock. However, the recent surge in popularity of seaweed among grocery shoppers can be traced back to a specific product: Hailey Bieber’s $20 Skin Glaze smoothie, released in 2023. This celebrity-endorsed drink features sea moss, a gelatinous, semi-translucent seaweed scientifically known as Chondrus crispus, also referred to as Irish Moss due to its prevalence along rocky shores in the North Atlantic.
Bieber’s smoothie sparked renewed interest in sea moss, with advocates touting it as the next superfood. They claim it supports heart, gut, and immune health, promotes clear skin, and may even assist in weight loss. Earlier this year, attention was further drawn to sea moss when Mark Cuban invested in a sea moss gummy company on Shark Tank. Additionally, recipes for ice cream and jams featuring sea moss have surfaced on Pinterest, and numerous direct-to-consumer brands have emerged around this ingredient.
But what are the genuine benefits of sea moss? Analyzing its composition reveals that it is high in magnesium, iodine, iron, folate, calcium, and vitamins, all essential for maintaining a healthy body. It is also low in calories, rich in fiber, and a good source of probiotics. Nevertheless, there are few scientific, peer-reviewed studies that investigate the effects of sea moss on humans. Some animal studies indicate that sea moss may enhance immunity in worms, possess anti-cancer properties in mice, and exhibit anti-inflammatory effects on isolated cells.
While extensive research on sea moss specifically is lacking, there have been numerous studies on seaweed in general. These studies suggest that seaweed can positively influence blood glucose metabolism, blood pressure, and thyroid function, particularly in individuals with type 2 diabetes. One study even indicated that seaweed might offer protective benefits against COVID-19.
The recommended intake of sea moss is no more than one to two tablespoons per day or up to 1000 milligrams to mitigate the risks of heavy metal contamination and excessive iodine intake. High iodine levels can lead to gastrointestinal problems and serious thyroid issues. A significant concern regarding sea moss is its lack of FDA regulation, meaning not all sellers are vetted, and some products may be dubious. Furthermore, the health claims surrounding sea moss have not been scientifically validated.
“When something isn’t FDA regulated, it means that there likely haven’t been large-scale randomized control trials, which are the gold standard for this type of research,” explains Selvi Rajagopal, an assistant professor of medicine at Johns Hopkins University. “There are some studies out there, but the evidence is sort of sparse right now.”
For those interested in calcium supplementation, calcium citrate at a dosage of 1500 mg can be an alternative, as it provides a bioavailable source of calcium that may suit dietary needs. Incorporating calcium-rich foods, including seaweed, can promote overall health, but it’s essential to be cautious about the sources and dosages.