Sea Moss has recently gained popularity as the latest superfood endorsed by wellness influencers across the social media spectrum. Typically sold in gel form, sea moss is an adaptogen lauded for a range of health benefits, including supporting brain function and boosting the body’s immune system.

But do the claims stand up to scrutiny? We take a closer look at the evidence.

Sea Moss? Never heard of it!

Sea Moss is a variety of seaweed, specifically red or brown algae, that grows in coastal regions around the world. There are several seaweed varieties commonly used in Sea Moss products:

• Chondrus crispus - also known as Irish or Carrageenan Moss
• Eucheuma cottonii - also called Seabird's Nest
• Gracilaria - better know as Irish Moss or Ogonori
• Fucus vesiculosus - or Bladderwrack

Sea Moss is most often found in raw, gel or capsule form. The gel is particularly versatile, being easy to incorporate into food and drink. It can be mixed into smoothies, frozen into cubes, or simply eaten it on its own. Of course, Sea Moss capsules are the most convenient way to take the product being pre-measured and packaged, while the raw material allows consumers to process it to their own exact specifications.

Does Sea Moss live up to the hype?

While existing studies on Sea Moss indicate some promising properties in a lab setting, they don’t provide direct evidence on how the human body processes the moss and digests it. This means we can’t be certain whether the potential benefits observed in these studies would translate to real-world human consumption.

What’s the evidence?

Sea Moss products are often promoted with a variety of health claims, ranging from boosting immunity to improving skin health and enhancing mood and focus. But how much of this is supported by scientific evidence?

Recent research has explored the biological properties of the Sea Moss varieties Carrageenan and Irish Moss, and Bladderwrack. Studies suggest they may offer adaptogenic health benefits, including anti-inflammatory, antioxidant, anti-cancer, anti-diabetic and probiotic effects.

However, caution is advised when interpreting these studies. Concentrated algae extracts rich in bioactive compounds are often used in the lab rather than commercially available Sea Moss products. The doses used in lab experiments are also typically much higher than those people would consume through Sea Moss products, making it challenging to directly apply the findings to real-world usage.

Additionally, much of the research has been conducted using cell cultures or animal models rather than human trials. This means the scientific results may not reflect the true impact on humans.

Nutritional value

Sea Moss is packed full of nutrients but it's important to remember that it should not replace a well-balanced diet that includes a variety of fruits, vegetables, and other whole foods.

While Sea Moss is proven to be rich in nutrients, including fatty acids, amino acids, vitamin C and various minerals, some nutrients may be reduced or even lost during processing (for example, soaking reduces vitamin C content). Therefore, the actual nutritional content of Sea Moss products may be relatively low compared to other nutrient-dense foods.

Sea Moss has a high iodine content which can be problematic for individuals with thyroid issues. Excessive iodine intake can disrupt thyroid function, particularly in those with existing thyroid conditions. For this reason, many Sea Moss products carry warnings for individuals sensitive to iodine or those with thyroid-related health concerns.

Sea Moss is often praised for containing up to 92 different minerals but the actual mineral content can vary significantly depending on where it’s grown and how it’s manufactured. While it may contain a wide range of minerals, the specific amounts of each can fluctuate, meaning not all Sea Moss products are equal.

Additionally, the body’s ability to absorb and use these minerals can differ. For example, sodium is readily absorbed, while only about 50% of the iodine in Sea Moss is utilized by the body. So, while it may offer a broad array of minerals, it’s important to remember that not all of them may be equally beneficial or easily absorbed by the human body.

Potential contaminants

One of the key concerns with Sea Moss is that, like many types of seaweed, it has the ability to accumulate minerals from its environment - both beneficial and harmful. Studies have shown that Sea Moss can contain trace amounts of lead, mercury, and other heavy metals, as well as radioactive elements like radon.

These substances can be harmful to human health, and their presence underscores the importance of sourcing Sea Moss from clean, regulated environments. As such, ethically-farmed, organic Sea Moss products sourced from traceable farms are growing in popularity. These days you can purchase organic Sea Moss products grown in diverse clean waters ranging from St Lucia to the west coast of Ireland!

While it’s true that Sea Moss contains a broad array of minerals, it’s also important to remember that more doesn’t always mean better. Consuming excessive amounts of certain minerals, especially in the form of supplements, can have unintended consequences for health.

What else am I consuming?

When purchasing Sea Moss products, it’s important to check the product label for any added ingredients. Many products contain additional ingredients like lime, monk fruit powder, spirulina and ginger. These additives can influence both the nutritional value and flavor of the product, so it’s a good idea to read the label carefully to ensure you’re getting exactly what you expect.

Is it worth it?

If you’re considering adding Sea Moss to your diet, there are a couple of things to keep in mind:

● Cost: a 375ml jar of Sea Moss gel typically costs around $15–$20. Following the recommended serving suggestion, a jar will last around seven to ten days. This makes Sea Moss a pretty expensive supplement compared to other nutrient-rich foods.

● Efficacy: while Sea Moss offers some nutritional benefits, the evidence supporting its touted benefits is still limited.

Therefore, it’s important to weigh the cost of adding Sea Moss to your diet against the, as yet, unproven benefits.

Disclaimer: it won't cure everything

Despite the various health claims associated with Sea Moss, most products come with disclaimers stating that they are not intended to diagnose, treat, cure, or prevent any disease. These products should not be relied upon as a sole remedy for health issues.

If you have any concerns about your health or are considering adding this trendy adaptogen to your routine, it’s advisable to consult with a healthcare professional for personalized advice and guidance.