Sea Moss Guide: Nutritional Profile and Traditional Uses

 

What is Sea Moss?

Sea moss, or Irish moss (Chondrus crispus), is a red algae that grows on rocky Atlantic coastlines across Europe and North America.

The term “sea moss” now refers to several red algae species, which can appear in a range of natural colours including red, green, gold and purple.

These algae often go through sun-bleaching, a drying method that uses direct sunlight.

This is an effective preserving method which removes most of the pigment and moisture.

Species of algae similar to chondrus crispus include but are not limited to: Mastocarpus stellatus, Chondrus Canaliculatus.

 Image of Irish grown Chondrus Crispus in different colours.

Sea moss has grown in popularity in recent years, with many people using it as a nutrient-rich addition to their diet.

Seaweeds are valued in many cultures. Plant-based eaters often use them to access nutrients less common in land-grown foods.

Image of Eucheuma harvested from Saint Lucia.

Gracilaria, Eucheuma and Chondracanthus are other red algae in the Rhodophyta group. They share natural similarities with Chondrus crispus.

These algae grow in warm regions. They are found in the Caribbean, Indian and Pacific Oceans.

In the Caribbean, these algae are used to make a traditional Irish moss drink. It often includes nutmeg, linseed, vanilla and condensed milk.

Image of a jar of sea moss gel.

 

Whilst it isn't commonly known, sea moss is actually found in many products that are sold in supermarkets globally.

Sea moss is often used for its natural polysaccharide called carrageenan. This extract is added to foods to support texture and stability.

Carrageenan is used as a stabiliser in many foods. It appears in drinks, milkshakes, ice cream and similar products. It is often the preferred natural option as opposed to ‘xanthan gum’ which is derived from sugars fermented by bacteria.

Many people are now choosing to regularly use the popular product 'sea moss gel' due to its simplicity and many benefits.

What are the benefits of Sea Moss?

Lots of nutrients
Sea moss contains an array of nutrients such as Vitamins A, E, K, Calcium, Iron, Iodine, Sulfur, Potassium & more.

 

Thyroid health

The thyroid is a gland that helps regulate several important functions in the body through its hormone production.

Sometimes the thyroid produces fewer hormones, which can relate to iodine intake.

The gland uses iodine and tyrosine, both present in sea moss.

Gut health

Sea moss contains natural dietary fibre. Much of this fibre comes from sulphated polysaccharides.

These fibres cannot be digested by the body, but they can interact with the gut in ways similar to other plant-based fibres. 

 

Immune system

Researchers have examined the polysaccharides found in sea moss to understand their natural structure and how they behave in laboratory settings. These studies explore the general properties of seaweeds and how they interact with biological systems.

Blood sugar control

The fibre in sea moss plays a role in how foods break down during digestion. High-fibre foods are often digested more slowly, which can influence how the body processes carbohydrates.

Heart health

Some studies explore seaweeds and cardiovascular systems.

Sea moss also contains potassium, which supports normal fluid balance and muscle function.

Bone & joint health

Sea moss contains minerals such as calcium and magnesium. These minerals support many natural functions in the body.

 

How to use Sea Moss

• Gel
  This method is where the Sea moss is boiled or blended until a gel like consistency is reached. This gel can be put into jars and chilled in the fridge to be readily used for smoothies, drinks, soups, stews, teas and more.
• Powder
  This method is where the whole seaweed is dried and milled into a fine powder which can then be sprinkled onto food or prepared as capsules.
• Tincture
  This method is where the nutrients are extracted via ethanol or distilled water for up to a month. The tincture is then consumed as drops under the tongue.
• Face mask
  Sea moss can be used to help rejuvinate skin by applying a thin mask of sea moss gel to the skin over time and washing off shortly after.

 

What are the side effects of sea moss?

Some seaweeds naturally contain nutrients that should be consumed in moderation, like many foods. Because nutritional needs vary from person to person, it is important to be mindful of overall intake when adding new ingredients to your routine.

Seaweeds can also absorb trace elements from their environment. Many reputable harvesters regularly test their seaweed and provide certificates of analysis to confirm quality and safety. Choosing trusted sources helps ensure you are selecting a clean and well-prepared product.

 

Image of seaweed in water.

There are some misconceptions about sea moss because people sometimes confuse carrageenan with other substances. Carrageenan is a natural polysaccharide found in many seaweeds. A different material called poligeenan is created through strong acid processing and is not used in food production.

Poligeenan is used only in controlled laboratory settings for research. It is not the same as the carrageenan that occurs naturally in seaweeds.

Sea moss can be a useful addition to some diets. Personal needs vary, so choosing clear and reliable sources is important.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6883404/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8241699/ 
3. https://pubmed.ncbi.nlm.nih.gov/25748372/
4. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure 
5. https://www.tandfonline.com/doi/full/10.1080/10408398.2018.1481822