Are Those Buzzy Sea Moss Smoothies a Gift From the Gods of Gut Health or Way Overhyped?

These days, experimenting with boatloads of healthy, novel ingredients in a smoothie has become as popular as Hailey Bieber (and her 19-dollar smoothie at Erewhon Market). Among the lengthy list of 10+ ingredients in her popular "Strawberry Glaze Skin Smoothie," you'll find the usual suspects, like bananas, strawberries, and almond milk. However, one particular ingredient may stand out: sea moss.

It appears the algae has really grown on the wellness world (pun very intended). But, uh, what exactly is it? And is it worth the hype (or the big bucks)? Ahead, we're delving into sea moss health benefits to better understand what the deal is with this oceanic product. We spoke with several registered dietitians that shared their honest thoughts on sea moss and revealed whether it’s a smoothie hit or miss—and the answer was…maybe?

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What is sea moss?

Sea moss, also known as Chondrus crispus, or Irish moss, is a common edible red seaweed found on rocky shores in the Northern Atlantic. It can vary in color: You might spot green, yellow, red, brown, or black varieties. And much like other forms of seaweed, algae, and kelp, sea moss is an edible sea plant with a bounty of impressive health benefits.

Although you might be unfamiliar with sea moss as an ingredient on its own, you may be surprised to hear that it’s found in several commonly eaten foods—like ice cream, cottage cheese, and non-dairy milk—in the form of carrageenan. The cell wall of sea moss contains carrageenan, and C. crispus is the original source of this commercially used thickener and gelling agent widely used in the food industry. This food additive is produced by mixing seaweed extract with alkaline substances.

Now the seaweed itself—not its extract—is making a splash. “This algae has been used for many years as an alternative medicine in Jamaican and Irish cultures, but is becoming quite popular in the health and wellness industry,” says Lisa Richards, CNC, a nutritionist and author of The Candida Diet. “Consumers of sea moss boast of benefits ranging from immune support to mood and emotional enhancement,” Richard explains.

We have questions—a lot of questions—and are sure you do, too. Keep reading to learn everything you need to know about the benefits of sea moss before jumping on the bandwagon and making your own seaweed shakes.

3 potential sea moss health benefits

1. It may have gut health benefits

There have been a handful of studies here and there, but research on the health benefits of sea moss is limited. Nutritionally speaking, however, there are some perks. Some dietitians are particularly impressed by its potential for promoting gut health.

“Improved digestion is one of the most popular uses for sea moss, as it acts as a prebiotic ¹in the gut,” Richards says. Prebiotics, as a reminder, are ingredients that feed the good bacteria in your gut, which promotes their growth. Plus, the algae is a mucilaginous food, which is just a fancy way of saying it’s sticky and full of fiber (similar to chia seeds, flax seeds, and aloe). This is what allows the colon to function better, “which heals the gut's lining as well as ridding the gut of harmful bacteria," Richards says.

Amy Shapiro, MS, RD, CDN, a registered dietitian, founder, and director of Real Nutrition, agrees the gut health potential is there. “Sea moss is rich in fiber, which not only helps to decrease cholesterol levels but may help assist with digestion, regularity, and gut health overall." For context, there's a little over one gram of fiber per 100-gram serving of sea moss.

2. It's a rich source of four key minerals

It’s also rich in certain major minerals, like magnesium and iron, that promote healthy bodily function. “The amount of iron [in sea moss] is significant,” says Amy Gorin, RDN, the owner of Amy Gorin Nutrition in the New York City area. “One hundred grams contains 8.9 milligrams of iron, which is almost half the daily value, making it an excellent source.”

Plus, it's packed with folate (great for prenatal health) and protein—Gorin says sea moss provides almost two grams of it in a single serving. It's also a good source of iodine. “We love all things seaweed and sea moss, as these plants provide a variety of minerals including iodine that we do not receive from our regular diet efficiently,” Shapiro adds.

3. It contains some omega-3-fatty-acids

While algae is typically seen as a great vegan source of omega-3 fatty acids (crucial for brain and heart health), Richards says you shouldn't depend on sea moss for hitting your quota. “Two tablespoons of sea moss provides roughly five milligrams of omega-3 fatty acids. The recommended intake of omega-3 is 250-300 milligrams a day for healthy adults,” Richards says. “Sea moss is not the most efficient way for vegan dieters to take in omega-3s,” she adds.

Don’t fret—there are plenty of other plant-based sources to get your fill of omega-3s, such as walnuts and pumpkin seeds. Richards also recommends flax and chia seeds. “A serving of flaxseed provides nearly seven grams (7,000 milligrams),” she says. “And a serving of chia seeds offers five grams (5,000 milligrams).” Both are also full of fiber, so your metabolism and heart health can reap some serious benefits, too.

What are the side effects of taking sea moss?

According to Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian nutritionist and a national media spokesperson for the Academy of Nutrition and Dietetics, folks with thyroid health conditions should be careful when consuming sea moss or sea moss gel products. “The nutritional breakdown of sea moss changes based on where they grow, too. Some sea moss may be too high in iodine, which can be harmful to thyroid health,” Ehsani explains. To err on the side of caution, she advises consuming sea moss in moderation until research regarding it is clearer.

What’s the best way to consume sea moss?

“Sea moss has a strong smell, taste, and texture, which may make it a bit difficult for some individuals to get down with. However, when blended with delicious, decadent smoothie ingredients, you may not taste the flavor,” Shapiro says. Starting with sea moss gel, the blended gel-like form of the plant may also be a more entry-level-friendly approach. If you feel inspired, make sure to try some of our favorite sea moss gel smoothie recipes.

What's the difference between sea moss and spirulina?

At the most basic level, spirulina, another algae-based superfood that’s made waves in recent years, is a blue-green algae—sea moss is a red algae. No, we're not being cheeky by just pointing out their colors. “As with plants, different algae provide different benefits and nutritional make-ups,” says Gorin. “For example, 100 grams of spirulina provides much less folate [than sea moss], but more of other nutrients, including about 16 percent of the daily value for iron and about six grams of protein.”

However, some benefits are shared. “The type of phytonutrients provided by these two are different, but still act in similar ways as antioxidants,” says Richards. TL;DR they both can be good for you, just offering up slightly different (but still complementary) benefits.

Is it safe to eat sea moss every day?

Before you dive into the ocean or run to the store to get your hands on some sea moss for your daily smoothie concoctions, it's worth noting that some sea moss gel products have been flagged by the FDA in the past due to mislabeling concerns. As such, it's wise to research the product for safety and efficacy before buying and consuming it. Additionally, carrageenan—used in products like vegan gelatin as a thickening agent—has actually been the center of wellness controversy for years due to its potential link to inflammation and other illnesses. Although research on the subject is mixed² and more studies are needed to conclusively make this determination.

What to look for when shopping for sea moss

As with buying any supplement, you'll want to check to make sure that it's sourced well, doesn't contain any shady additives or fillers, and that your doctor or health practitioner is okay with you taking it.

From a nutrition standpoint, Manaker recommends looking for four particular things when purchasing high-product sea moss products: source, color, how it was harvested, and added ingredients. "Firstly, the origin of the sea moss is crucial; opt for sea moss harvested from clean, unpolluted waters to avoid contaminants. Secondly, the color and texture can indicate quality—look for varieties that are naturally gold, purple, or green, and ensure they have a firm and springy texture," Manaker explains.

Once Manaker has checked off the first two boxes, she focuses on how the product is harvested and its final ingredient list. "Thirdly, consider whether the sea moss is wildcrafted or farmed, with wildcrafted sea moss generally being regarded as superior due to its natural growth conditions. Lastly, check for any added preservatives or chemicals; the best sea moss is processed minimally and dried naturally to retain its beneficial properties," she says.

That said, you'll find the algae in just about any form: raw, in gels, and dried in capsules. If you do buy it raw, you'll want to take proper steps to make sure you're eating it safely. "Raw sea moss needs to be washed, soaked, and blended," Gorin notes. "Then, it can be used as a thickening agent for recipes such as smoothies, cakes and soups," she says.

3 RD-recommended sea moss products

Planted Seeds Gold Sea Moss Gel — $35.00

“Planted Seeds Gold Sea Moss Gel is organic sea moss harvested from Saint Lucia. This wild harvested sea moss is primarily Eucheuma cottonii, a red seaweed known for its softer texture and milder taste compared to traditional Irish moss—Chondrus crispus. Unlike Irish moss, which grows in colder Atlantic waters, Eucheuma Cottonii thrives in warmer tropical climates,” Manaker says.

Volume: 16-ounce jar

Ingredients: Wild-harvested Caribbean sea moss and reverse osmosis water.

Pros

• Variety of flavors (such as Ginger Turmeric)
• Multi-use

Cons

• Limited distribution

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MOS x Daily Sea Moss Coconut Sachets — $60.00

“MOS x Daily Sea Moss Coconut Sachets is made from organic wildcrafted sea moss and provides over 90 vitamins and minerals. It’s also made with real coconut for a satisfying flavor,” Manaker says.

Servings: 25 individual sachets

Ingredients: 100 percent raw organic sea moss, fresh lime juice, monk fruit powder, alkaline filtered water, and coconut.

Pros

• Great-tasting
• Convenient packaging

Cons

• Expensive

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Life Extension Sea Iodine — $5.00

“Many people take sea moss for a boost of iodine. I like Life Extension Sea Iodine for those who want to maximize their iodine intake, as this option is made with organic kelp and bladderwrack extracts which tend to have more iodine. Plus, it also provides fucoidan, a polysaccharide that has anti-inflammatory effects,” Manaker says.

Servings: 60 capsules

Ingredients: Iodine (organic kelp and bladderwrack extracts, potassium iodide), microcrystalline cellulose, vegetable cellulose (capsule), silica, and stearic acid.

Pros

• Potent source of iodine
• Convenient to take
• Vegetarian
• Gluten-free

Cons

• High dosage

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Bottom line

Basically, sea moss has some potential health benefits, but it's not super well-studied. So keep that in mind and don't expect any outright miracles if you decide to try it.