Dieticians Share How Sea Moss ‘Plays A Role in Gut Health’

What is sea moss? It is known as Irish Moss or Chondrus Crispus. The sea plant is going viral after notable celebrities and popular TikTokers started promoting it for better skin and good digestion.

Sea moss is being sold as dried flakes, gels, powders, gummies, and medication, thus quickly becoming a billion-dollar industry. So far, these products are worth only $2.18 billion, but experts predict the industry will reach $2.60 billion by 2030.

Even though sea moss has been promoted as a product, barely any of the raw algae actually make it into the final product. Carrageenan is known as an ultra-processed sea moss that’s used for food and drinks. However, the moss is stripped of most of its ingredients.

“It’s stripped of most of its ingredients, including soluble fiber, and may disrupt the gut microbiome,” says San Deigo registered dietitian nutritionist Danielle Gaffen.

Nicholas Generales, a board-certified family medicine physician, was asked if the health claims were valid. Generales says, “I’m not totally convinced of all of the touted health benefits, but I do see some potential theoretical health benefits.”

Despite the early evidence, sea moss has some potential health benefits. These include some products that help with stress.

“Sea moss are full of antioxidants and polyphenols, which are compounds that help protect ourselves from disease-causing damage,” Gaffen said.

In a 2021 study, sea moss was found to contain red sea tannins, flavonoids, and phenols, which have antioxidant and anti-inflammatory properties.

Another benefit is gut health. “It has the potential to play a role in gut health, given that it is a good source of fiber,” said Gaffen. “Prebiotic fiber can nourish or feed the beneficial bacteria in our gut microbiome.”

However, despite the benefits for gut health, experts don’t recommend using sea moss for strictly fiber.

“You can get great sources of fiber such as organic fresh vegetables at a much cheaper cost,” says Generales. “The cost-benefit ratio is just not there.”

Sea Moss also contains iodine, which is vital for thyroid health and metabolism. However, experts say that people typically get enough iodine through their diet.

Much like the health benefits of sea moss, there are also health effects. Sea Moss can absorb chemicals or metals, which can cause heavy metal build-up that can lead to kidney dysfunction, neurological damage, and even cancer.

“Heavy metals accumulate in sea moss, so whoever is eating it—us or fish— means, the more consumed, the more it accumulates,” says Gaffen. “Arsenic, mercury, lead, or whatever is in the water,” she adds.

Because of that, Gaffen recommends sticking to the basics.

“Eat whole foods. Eat vegetables and fruits,” says Generales. “The lack of long-term studies and the rarity of iodine deficiency in the U.S. make it difficult to recommend sea moss as an essential dietary addition,” she says.

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