Bella Hadid is using sea moss in her skincare routine while Kim Kardashian is blending it into her breakfast smoothies. Viral videos on TikTok claim this ocean superfood can do everything from de-bloating to boosting energy and improving skin and hair health. 

But is sea moss really the magic ingredient that social media makes it out to be? Experts weigh its benefits, potential risks, and whether it’s truly worth the hype. 

What Is Sea Moss?

Sea moss, also known as Irish moss or Chondrus crispus, is a type of red algae primarily used in the food industry as a source of carrageenan, which is used to thicken food products, said Diane Guevara, MPH, RD, a registered dietitian at UTHealth Houston.

Nutritionally, it provides minerals such as iodine, phosphorus, calcium, and magnesium, Guevara said. In addition, it contains small amounts of antioxidants, fiber, protein, and healthy fats.

Sea moss can come in various forms, including fresh, dried, and a range of supplements like capsules, gels, liquid drops, powders, and even gummies. It’s also commonly combined with other plant-based ingredients, such as bladderwrack (a brown sea moss) and burdock root. 

It’s been around long before it became a wellness trend. Sea moss dates back to recipes from the 1800s. It has been used as a digestive aid and has even been regarded as an aphrodisiac in the Caribbean, according to Vanessa King, MS, RDN, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

What Are the Health Benefits of Sea Moss?

Although there is not much research on sea moss, there are known benefits to some of the nutrients in sea moss, Courtney Pelitera, RD, registered dietitian nutritionist at Top Nutrition Coaching, told Verywell.

For example, its vitamin C content acts as an antioxidant and “can help with immune system function.”

Pelitera said the iodine in sea moss could support thyroid function. With 2 grams of fiber per serving, sea moss may promote heart health by lowering cholesterol, managing blood pressure, and helping regulate blood sugar levels. 

Guevara added that other proposed health benefits of sea moss include “antiviral, anti-inflammatory, antioxidant properties along with potential gut, brain, and heart health benefits.” 

However, until sea moss is studied itself, “it is difficult to confidently say that it will have any specific benefits on health,” Pelitera said.

Are There Any Risks? 

One potential risk of using sea moss is its high iodine content, which could lead to iodine toxicity, said Guevara. Iodine toxicity can cause symptoms such as nausea, abdominal pain, seizures, vomiting, and diarrhea.

“If you have thyroid concerns, it is critical to talk to your doctor before considering a sea moss supplement,” Guevara said.

Another concern is that depending on where it’s grown, the sea moss can have high levels of heavy metals, such as calcium and mercury, which can negatively impact health, King said. Furthermore, farmed sea moss runs the risk of pesticide contamination.

It’s also not recommended for people who are pregnant, breastfeeding, with compromised immune systems, or older, fragile adults, King said.

Unless someone has a known thyroid dysfunction, “there is really no harm in taking a sea moss supplement,” Pelitera said. Just make sure to get your supplement from a trusted source and follow the package dosing, as there is research on a recommended dosage.

“Since supplements are not regulated by the FDA, you want to make sure any supplements you are taking [are] third-party tested, and this designation will be right on the packaging of the supplement,”Pelitera said. “If it is not third-party tested, we really cannot say for sure what the supplement contains.”

Sea moss may offer potential benefits, but Guevara and King recommend prioritizing nutrient-rich meals with plenty of vegetables, fruits, proteins, grains, and legumes to lay a strong foundation for overall wellness.

“Spend your food budget on a foundation of high quality, nutritious foods to meet your health needs, said King. “Keep supplements—well, supplementary.”