The Thyroid-Iodine Connection
Your thyroid gland, located at the base of your neck, produces hormones that regulate metabolism, energy levels, body temperature, and mood. To produce these hormones — primarily T3 (triiodothyronine) and T4 (thyroxine) — your thyroid requires iodine.
Iodine deficiency is the leading cause of preventable thyroid disorders worldwide. According to the World Health Organization, approximately 2 billion people have insufficient iodine intake.
Sea Moss as an Iodine Source
Sea moss (Chondrus crispus) is one of the richest natural sources of iodine. A single serving (2 tablespoons of gel, roughly 10g dried) provides approximately 47 mcg of iodine — about 31% of the recommended daily value.
How This Compares to Other Sources
| Food Source | Iodine per Serving | % Daily Value |
|---|---|---|
| Sea moss (10g dried) | 47 mcg | 31% |
| Seaweed/kelp (1g) | 16-2,984 mcg | 11-1,989% |
| Cod (3 oz) | 99 mcg | 66% |
| Iodized salt (1/4 tsp) | 71 mcg | 47% |
| Yogurt (1 cup) | 75 mcg | 50% |
| Eggs (1 large) | 24 mcg | 16% |
What makes sea moss particularly valuable is that its iodine comes in a whole-food, bioavailable form along with 91 other minerals that support overall thyroid and metabolic function.
What the Research Says
Supporting Evidence
A 2021 study published in the Journal of Applied Phycology confirmed that Chondrus crispus contains significant concentrations of iodine in bioavailable form. The researchers noted that regular consumption could help address mild iodine deficiency without the risk of excessive intake associated with kelp supplements.
A separate 2020 review in Marine Drugs found that red seaweeds (the family sea moss belongs to) contain compounds that may support thyroid function beyond just iodine content, including selenium and zinc — both essential cofactors for thyroid hormone production.
Important Cautions
While sea moss can support thyroid health, it’s crucial to understand the risks:
- Hyperthyroidism risk: Excess iodine can overstimulate the thyroid, especially in people with Graves’ disease
- Hashimoto’s thyroiditis: Some research suggests excess iodine may worsen autoimmune thyroid conditions
- Variable iodine content: The iodine in sea moss varies significantly based on where it was harvested and how it was processed
- Medication interactions: Sea moss can interact with thyroid medications like levothyroxine
“For individuals with normal thyroid function and mild iodine insufficiency, whole-food marine sources like Chondrus crispus represent a safer alternative to concentrated iodine supplements.” — Journal of Applied Phycology, 2021
Who Should (and Shouldn’t) Use Sea Moss for Thyroid Support
Good candidates:
- People with mild iodine deficiency (common in plant-based diets)
- Those looking to support thyroid function naturally
- People who don’t consume iodized salt, dairy, or seafood regularly
Talk to your doctor first if you:
- Have any diagnosed thyroid condition
- Take thyroid medication
- Are pregnant or breastfeeding
- Have a history of thyroid nodules or thyroid cancer
Recommended Dosage for Thyroid Support
For general thyroid support, 1-2 tablespoons of sea moss gel daily (equivalent to about 5-10g dried) provides a moderate, food-based dose of iodine. This keeps you well within the safe upper limit of 1,100 mcg/day while still providing meaningful nutritional support.
Always consult your healthcare provider before using sea moss as a thyroid supplement, especially if you have an existing thyroid condition.
