What Makes Sea Moss Unique?
Sea moss (Chondrus crispus), also known as Irish moss, is a type of red algae that grows along the rocky Atlantic coastlines of Europe and North America. It has been used as a food source and folk remedy for centuries, particularly in Ireland and the Caribbean.
Sea moss is often cited as containing 92 of the 102 minerals found in the human body. While this claim requires some nuance — the mineral content varies significantly based on where and how the sea moss was harvested — it is genuinely one of the most nutrient-dense foods on the planet.
Key Nutrients in Sea Moss
| Nutrient | Amount per 100g | % Daily Value |
|---|---|---|
| Iodine | 47 mcg | 31% |
| Iron | 8.9 mg | 49% |
| Magnesium | 144 mg | 34% |
| Potassium | 63 mg | 1% |
| Calcium | 72 mg | 6% |
| Vitamin B2 | 0.4 mg | 31% |
Top 7 Evidence-Based Benefits
1. Thyroid Support
Sea moss is one of the richest natural sources of iodine, a mineral essential for thyroid hormone production. The thyroid regulates metabolism, energy levels, and hormonal balance throughout the body.
2. Gut Health & Digestion
The carrageenan and other polysaccharides in sea moss act as prebiotics, feeding beneficial gut bacteria. Studies suggest these compounds may help reduce inflammation in the gut lining.
3. Immune System Support
Sea moss contains antiviral and antimicrobial compounds, including carrageenan, which has been studied for its ability to inhibit certain viruses from binding to cells.
4. Skin Health
The high sulfur content in sea moss has antibacterial properties that may help with acne. Its hydrating mucilage also makes it a popular ingredient in natural skincare.
5. Energy & Iron
With nearly 50% of the daily recommended iron intake per 100g, sea moss can help combat iron-deficiency fatigue, particularly in plant-based diets.
6. Weight Management
The soluble fiber in sea moss creates a feeling of fullness and may help regulate appetite hormones, supporting healthy weight management.
7. Mental Health
Sea moss contains magnesium and potassium, both of which play roles in mood regulation and nervous system function.
“The carrageenan content of Chondrus crispus demonstrates notable prebiotic activity, supporting the growth of beneficial gut bacteria including Lactobacillus and Bifidobacterium species.” — Food Chemistry, 2022
How to Get Started
- Start with 1-2 tablespoons of sea moss gel per day and assess your tolerance
- Choose wildcrafted over farmed sea moss when possible for higher mineral content
- Consult your healthcare provider if you have thyroid conditions, as iodine content can be significant
Bottom Line
Sea moss is one of the most nutrient-dense foods available, and the scientific evidence supporting many of its traditional uses is growing. As with any supplement, quality matters — and so does consistency.
This article was reviewed for accuracy by our editorial team. Last updated: February 18, 2025.