Research on the health benefits of sea moss is limited. Most studies focus on algae in general and not sea moss specifically, says Robin Foroutan, RDN, a registered dietitian at the Morrison Center in New York. Carrageenan, a gelatinous compound that is the main component of sea moss, is also under scrutiny.
But given that people around the world have used sea moss as a treatment for hundreds of years, she says, it’s worth taking a closer look. “When a food has been around in medicine for that long, there may be some truth to it, even if we don’t have the research to support it.”
It’s important to note that all data on the health benefits of sea moss comes primarily from animal and laboratory studies, which do not necessarily translate to effects on human health. Additionally, some of the presumed impacts are only theoretical and require further research.
May improve gut health
Studies focused on sea moss supplements suggest they may benefit gut health, says Kristin Kirkpatrick, RDN, a registered dietitian at the Cleveland Clinic Wellness Institute in Denver. Sea moss is rich in fiber and probiotics (beneficial bacteria) which can support healthy digestion.
May help fight infection
A healthy gut is linked to a robust immune system. By promoting gut health, sea moss may boost immunity.
Additionally, sea moss could theoretically soothe the mucous membranes of the respiratory and digestive tracts due to its gelatinous texture, says Foroutan. The mucous membranes produce mucus which fights infections by helping to trap and remove germs from the body.
May improve heart health
Adding seaweed to your diet could potentially help reduce the risk of cardiovascular disease, thanks to its high fiber and antioxidant content. Fiber has been shown to help lower blood pressure and cholesterol levels, which is beneficial for heart health.
May reduce the likelihood of certain cancers
A laboratory study found that compounds extracted from sea moss inhibited the growth of certain human cancer cells. Such anti-cancer properties can be attributed to the antioxidants contained in carrageenan.
However, human studies are needed to confirm the potential role of sea moss in the prevention and treatment of cancer.
Can fight HPV
Carrageenan found in red algae may help protect against human papillomavirus (HPV) infections and complement other HPV preventative therapies, such as vaccines, according to a review of existing scientific literature. However, studies exploring this potential link have yielded conflicting results; further research is needed.
May promote healthy skin
Sea moss appears to be growing in popularity as an ingredient in natural skin care products, although research into this use is lacking.
Nutrients and compounds in seaweed — including sea moss — may help treat acne and have antifungal properties, says Karan Lal, MD, a board-certified dermatologist with Schweiger Dermatology Group in Hackensack, New Jersey. The amino acids in the foam, like arginine, may also benefit the skin by promoting anti-aging effects, says Dr. Lal.
May help thyroid function
“[Sea moss] is rich in iodine, among other essential nutrients,” says Kristin Gillespie, RD, a registered dietitian based in Virginia Beach, Virginia.
Iodine is essential for thyroid function. Specifically, iodine helps the thyroid gland produce hormones that affect metabolism. Pregnant women and people following a vegan or dairy-free diet are more likely to have trouble getting enough iodine. During pregnancy and early childhood, thyroid hormones support healthy brain and bone development.
Even though sea moss is rich in iodine, it’s important to point out that research hasn’t specifically looked at how taking a sea moss supplement might improve thyroid health. Talk to your doctor about ways to manage your thyroid health.
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