What most people know as sea moss is technically Chondrus crispus, also sometimes called Irish moss or carrageenan moss. It is a type of red seaweed that ranges in color from dark red to purplish green to brownish yellow. Before sea moss was TikTok famous, it was popular for many uses related to food production, the soap industry, for clarifying beer and wine, and more, largely owing to its gelling properties.¹ Even though humans have been using sea moss for a long time in industrial applications, e.g., food processing, there has been very little research on its potential health benefits.

We do know that sea moss was traditionally used as a remedy for coughs and the common cold, and research suggests it may support immune function. An animal model using a water extract of C. crispus showed it enhanced immune response and reduced virulence of the pathogenic bacteria Pseudomonas aeruginosa.² Sea moss was also used traditionally for digestive ailments, which we now know is likely due to its high amount of fiber, including native carrageenan, the gelling component that has made it so popular. Sea moss also contains many minerals such as calcium, potassium, magnesium, and sodium, and carotenoids like beta-carotene, as well as protein and omega-3 fatty acids.³ Considering sea moss’s small serving size, it is not likely to contribute significantly towards our daily omega-3 and protein needs, however.

We can, as many have, extrapolate the benefits of seaweed in general and red seaweed specifically to sea moss (but remember that these benefits may or may not apply to sea moss, as they have not been specifically studied in sea moss). For instance, it is thought that the fibers in seaweed may serve as a prebiotic, a food source for intestinal microbes, thus supporting gut health.^{4 5} Regular intake of seaweed has been associated with a reduced risk of cardiovascular disease and breast cancer in Japanese adults.⁶ Red seaweed shows antioxidant, anti-inflammatory, antimicrobial, and anticancer activity and more.^{7 8 9} Because of these possible actions, seaweed may have wide-reaching benefits. Seaweed may also offer topical benefits for the skin, such as sun protection and anti-aging effects.¹⁰

Seaweed has been consumed by humans for millennia and is generally considered to be safe. While there are no warnings specific to sea moss, seaweed can have a high amount of iodine, which, although essential, can exacerbate an autoimmune thyroid attack and should be avoided by anyone with autoimmune thyroid disease.^{11 12} Because seaweed is often harvested from the ocean, there is also a concern about it being high in toxic metals such as cadmium, aluminum, or lead. At least one study found that in the amounts normally eaten (~5 grams dried seaweed per day), the amount of toxic metals would not likely pose a health risk to healthy adults. Still, choosing organic is likely a good way to reduce your risk, since studies have found organic varieties to have lower amounts of heavy metals than conventional varieties.¹³

So, should you be using sea moss? Maybe. Like other seaweeds it appears to be nutrient dense and likely to offer some benefits to general health and to your skin.

But What About Carrageenan?

There has been a lot of concern surrounding the ingestion of carrageenan, based on studies suggesting that as an isolated ingredient it may contribute to intestinal inflammation and negatively impact the intestinal epithelial barrier, especially in those with existing intestinal inflammation.^{14 15 16 17 18} Natural Grocers even limits its presence in the foods we carry, due to these concerns, but isolated carrageenan added to a processed food is very different from a whole-food source that contains a multitude of nutrients and also happens to contain carrageenan. Additionally, individuals can choose how much sea moss they eat, whereas carrageenan is so ubiquitous in processed food that many people may unknowingly be ingesting more than they want. 

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