Benefits and Risks of Sea Moss Supplements
This Viral Supplement Could Be a Game-Changer for Your Gut Health and Immunity
The AskMen editorial team thoroughly researches & reviews the best gear, services and staples for life. AskMen may get paid if you click a link in this article and buy a product or service.
If you follow anyone in the wellness space, odds are you’ve come across sea moss on your social media feeds lately. And there are loads of valid reasons why this superfood is trending: not only is it rich in fiber, vitamins, and minerals, but it also contains beneficial live bacteria that can support gut health and a strong immune system.
While it may feel like sea moss exploded into popularity out of nowhere, the truth is that it’s been around for quite some time. In fact, according to Jay Luthar, MD, founder of Lutanen Health, the Irish once boiled this red seaweed to reap its nutrients during the potato famine.
“Before it became a viral supplement, it was a survival food,” he tells AskMen. “In 19th-century Ireland, people simmered it in milk with honey for calories and minerals. And across the Atlantic, Caribbean cooks transformed it into spiced tonics blended with oats and condensed milk, a traditional endurance drink long before protein shakes existed. Today’s supplement market borrows that heritage but wraps it in glossy branding.”
RELATED: What Are the Benefits of Taking Colostrum Supplements?
Sea moss isn’t for everyone, though — it’s important to consider the state of your current physical health as well as your goals. So, before adding it to your regimen, read on to find out the potential benefits and risks of taking sea moss — as well as some tips on finding a high-quality supplement.
What Are the Benefits of Sea Moss Supplements?
Sea moss, often called ‘nature's multivitamin,’ is a source of nutrients that can support overall health and wellness,” says Lauren Manaker, a registered dietitian at MegaFood. “It’s a source of iodine, which is essential for thyroid health and metabolism, making it a great option for those looking to support energy levels and hormonal health. Sea moss is also high in a number of vitamins and minerals, like potassium, magnesium, and vitamin C, which can help support immune function, gut health, and skin health.”
Not only that, but according to Manaker, its antioxidant properties can help combat the oxidative stress that contributes to aging and inflammation.
“While research is still emerging, this antioxidant activity has been linked to benefits for skin and hair health,” adds Britta Sather, a licensed nutritionist at Swanson Health.
Sather notes that sea moss is mainly known for its iodine content — but another lesser-known benefit is the soluble polysaccharides it contains.
RELATED: Expert-Recommended Supplement Brands You Can Trust
“That includes carrageenan, which acts like dietary fiber and may have a prebiotic effect in the gut,” she explains. Early research suggests these compounds can help support a balanced gut microbiota and promote the production of short-chain fatty acids, key indicators of digestive health.”
Do Sea Moss Supplements Actually Work?
“Influencers and celebrities have turned sea moss into a million-dollar trend, with some companies relying more on marketing than on lab data,” says Luthar. “Anecdotes are not meaningless, but they are not proof either. There may be real physiological effects that science has not yet documented.”
Indeed, there’s growing research on the benefits of sea moss — but it’s important to acknowledge that the evidence is still limited. Many of these studies have been conducted in animals, and human studies have been relatively small and short-term. That said, experts agree that the research that does exist seems promising.
“I see it more as a nutrient-dense add-on, not a miracle fix — just something that can complement an already overall healthy lifestyle,” says Ehsan Ali, MD, a board-certified internal and geriatric doctor.
The bottom line? “Sea moss is best thought of as a mineral-dense food that supports nutrition in small, consistent doses rather than a supplement with specific therapeutic effects,” Luthar tells AskMen. “Sea moss is not snake oil, but it is not a cure-all either. It is a traditional sea vegetable with modest scientific support and a long culinary history. Seaweeds contain dozens of bioactive compounds that are only beginning to be studied, and some could influence metabolism, microbiota, or inflammation in subtle ways. For now, the benefits remain mostly theoretical, but that does not mean they are imaginary. The real value of sea moss may lie less in its hype and more in what it represents: a return to whole, simple foods that connect nutrition, culture, and the natural world.”
Who Should and Should Not Take Sea Moss
Because sea moss is one of the few plant food sources of iodine, which is crucial for thyroid hormone production, sea moss is a great fit for anyone on a vegan or vegetarian diet — or anyone who doesn’t eat a lot of dairy or seafood.
According to Ali, and registered dietitian Jennifer Pallian, you might also consider taking sea moss supplement if you’re seeking ways to:
- Support gut health and/or metabolism
- Boost your immune system
- Manage oxidative and age-related damage
Luthar says it’s generally safe to experiment with small amounts of sea moss and see how your body responds as long as you don’t have certain health conditions.
As for who shouldn’t take sea moss, experts caution that it may not be safe for people who have thyroid issues.
“Too much iodine can throw your thyroid off balance,” explains Ali. “People with kidney disease or women who are pregnant or breastfeeding should also be careful, since sea moss can absorb heavy metals like mercury, cadmium, and lead, depending on where it’s harvested. And if you’re already getting a lot of iodine from other sources, like iodized salt, dairy, or seafood, it’s easy to overdo it. Always talk to your doctor before starting it, especially if you take other medications or have chronic health conditions.”
As with most supplements, the dose makes the poison. According to Pallian, it’s best to avoid excessive dosages and stick with a modest intake of around 4 grams a day.
Another important consideration, says Pallian, is that sea moss has anticoagulant properties — so, you shouldn’t take sea moss if you’re taking any anticoagulant medications.
Stay away from sea moss supplements if you have a serious shellfish allergy, too, says Sather — since cross-contamination can occasionally occur during harvesting.
Best Sea Moss Supplements
“I recommend looking for a sea moss supplement that has been third-party tested for heavy metals and contaminants, clear labeling of the iodine content, minimal added fillers, preservatives or unnecessary ingredients, and good sourcing with the product harvested from clean waters, preferably with a certificate of analysis,” says Elizabeth Rubin Ribak, MD, a clinical advisor at Embers Recovery.
Luthar also advises seeking out products that specify the species of sea moss, since they can vary vastly in nutrients as well as contaminants.
According to Pamela Peeke, MD, a physician and researcher on the innovation team at Solaray, sea moss that grows in colder water tends to have a more consistent nutrient profile.
“Ideally, sea moss should be sourced from clean waters and not overharvested areas,” says Ali. “You also want a simple ingredient list without unnecessary fillers or extra iodine. A well-made product will also come from a company that’s transparent and follows GMP (Good Manufacturing Practices).”
Across the board, experts agree that Irish sea moss is your best bet.
We love Cymbiotika’s Irish Sea Moss because it’s third-party tested for purity and safety by Certified Labs, and verified to not contain harmful bacteria, heavy metals, or other contaminants. It uses organic sea moss along with an anti-inflammatory fulvic trace mineral complex, and the lemon-vanilla flavored gel packets may be easier and more enjoyable for some to take than pills or capsules.
If you prefer taking capsules, though, the MegaFood Sea Moss Complex also gets our stamp of approval. This supplement combines wildcrafted Irish sea moss with other beneficial ingredients to improve gut, skin, and immune health while offering stress support like black seed oil, bladderwrack, burdock root, and ashwagandha. This sea moss is grown and harvested in its natural ocean environment, which ensures that it retains its nutrient density. Plus, it’s tested for over 150 pesticides, and void of all top nine food allergens.
Swanson’s Irish Sea Moss, meanwhile, keeps things simple and straightforward with 400 milligrams of pure Irish Moss (whole plant) and no other ingredients — and for peace of mind, the brand operates in accordance with current Good Manufacturing Practices (cGMPs).
You Might Also Dig:
-
Supplements