13 Sea Moss Benefits & Risks According to Top Health Sources
Sea moss has been used for centuries to support immunity and gut health.
This mineral-rich sea vegetable has earned its place in modern wellness routines. But is it right for you?
Here are the 13 potential benefits and risks of taking sea moss according to top health sourced.
Overview
Early research shows that minerals in sea moss may support thyroid health, boost your immune system, improve gut balance, reduce inflammation, and even help with heart health, skin hydration, weight management, and workout recovery.
However, potential risks include iodine overload, possible allergic reactions, and heavy metal exposure if it’s not sourced responsibly.
1. Supporting Thyroid Health
Sea moss naturally has a lot of iodine—a mineral your body needs to make thyroid hormones.
These hormones help control things like your energy, weight, and even how warm or cold you feel.
If you're low on iodine—like many people who eat plant-based or don’t get much from salt—sea moss might help give your body what it’s missing. But too much iodine can actually do the opposite and mess with your thyroid.
If you’re thinking about using it to support your thyroid, it’s a good idea to talk to your doctor first—especially if you already have thyroid issues or take medication.
2. Immunity Boosting Potential
Sea moss has nutrients that your body needs to stay strong—like vitamin C and zinc. These help your immune system fight off germs and keep you from getting sick as often.
Some early studies suggest that sea moss might help the body respond better to illness. A natural ingredient in sea moss called carrageenan has shown signs it could help the body fight off certain viruses and reduce inflammation.
There’s also research around carrageenan possibly helping prevent infections like HPV, though scientists are still learning more about how it works.
3. Improving Heart Health
Sea moss has some helpful nutrients like omega-3 and omega-6 fats, vitamin C, and fiber. These work together to keep your heart in better shape.
The healthy fats may help lower "bad" cholesterol, and the fiber can support steady blood sugar and help your body manage fat the right way.
Some early studies even suggest sea moss could play a small role in keeping your blood pressure in check and supporting a healthy weight.
It’s not a replacement for eating well or staying active, but might be one more heart-friendly habit to add to your routine.
4. Reducing Inflammation and Supporting Recovery
If you’ve ever felt sore after a tough workout or dealt with stiff joints, sea moss may give your body a little help. It contains natural compounds like phlorotannins, fucoidans, and taurine—all of which have been linked to fighting inflammation.
Some early research shows that these compounds may help calm down swelling in the body, making it easier to bounce back after exercise or manage things like joint pain or skin irritation.
While more research is still needed, sea moss could be a gentle way to support recovery and ease everyday aches. Think of it as one more tool to help your body feel its best.
5. Improving Gut Health
Your gut is home to lots of helpful bacteria that keep things running smoothly—like digesting food and supporting your immune system.
Sea moss has prebiotics and fiber that feed those good bacteria and help keep your stomach happy.
It may also help with digestion and keep your gut balanced. But here’s something to keep in mind: sea moss contains a natural substance called carrageenan, and for some people—especially those with IBD or colitis—it could make symptoms worse.
If you’ve got a sensitive digestive system, talk to a doctor before trying sea moss.
6. Managing Weight
Sea moss may give you a little boost if you're trying to lose weight according to early research.
It has some fiber, which helps you feel full longer and keeps you from grabbing extra snacks you don’t really need.
It also contains something called fucoxanthin—a natural compound found in some sea plants that showed fat-burning effects in early animal studies.
But sea moss isn’t a quick fix. It works best when it’s part of a healthy routine with good food, sleep, and movement. Think of it as a helper—not a shortcut to losing weight.
7. Preventing Blood Clots
Some early research shows that sea moss might help your blood flow better. Natural compounds in it—like carrageenan and fucoidans—have been shown in lab tests to help stop clots from forming too easily.
If you take medication for blood clots or heart health, don’t swap it for sea moss without talking to your doctor first.
Sea moss may support your health, but it’s not meant to replace medical advice or treatment.
8. Possible Libido Benefits
Many people say sea moss helps boost their libido, or sex drive.
While there isn't science to back this yet, it does have zinc and supports healthy thyroid function—two things that play a role in hormones and energy levels.
9. For Skin & Hair Care
Sea moss is becoming a favorite in skin and hair care.
It’s full of nutrients that may help hydrate your skin, calm redness, and even slow signs of aging.
Some folks use it to ease eczema, and others say it helps their hair and nails grow stronger.
You can also use sea moss to moisturize your scalp, reduce breakage, and support healthy hair growth. Its minerals—like iron, magnesium, and vitamins A and E—may help give your hair a thicker, shinier look over time.
Everyone’s body is different, but if you’re looking for a natural way to glow up from the inside out, sea moss might be worth a try.
Risks and Side Effects to Know
While sea moss can be great for your health, it’s not totally risk-free—especially if you take too much.
Excess Iodine
One thing to watch out for is iodine.
It's good for your thyroid in small amounts. But too much iodine can mess with your hormones and make you feel sick to your stomach.
Bloating
Some people with sensitive stomachs or conditions like IBD (inflammatory bowel disease) may find that the carrageenan in sea moss causes irritation or bloating.
Contaminants
Since sea moss grows in the ocean, it can sometimes soak up heavy metals like arsenic, mercury, or lead—especially if it’s harvested from polluted water.
That’s why it’s super important to buy from a trusted source that tests for safety.
Allergic Reactions
Also, keep an eye out for allergic reactions. While they’re rare, sea moss can cause itchiness, rashes, or more serious allergy symptoms in some people.
So while it can be a great tool for wellness, it’s best used in moderation—and always with a little caution.
Everything to Know About Sea Moss
Sea moss is a type of algae. It’s been harvested and used for centuries as both food and medicine.
Recently, sea moss exploded in popularity thanks to its rich nutrient profile—containing up to 92 minerals, many of which your body needs to thrive.
Sea Moss Has Been Around for Centuries
Long before it went viral on TikTok, sea moss was a staple in traditional Caribbean and Irish diets.
In Jamaica, Trinidad, and St. Lucia, it’s been used for generations in drinks to increase energy, boost immunity, and support digestion.
How Sea Moss Varies by Region
sea moss gets its unique makeup from the water it's grown in.
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Caribbean Sea Moss (like what we source at Ocean Botanicals) tends to be naturally golden. It grows wild along warm, mineral-rich shoreline.
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Irish Moss from colder regions, such as along the coasts of Ireland, can be darker and thicker.
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Pool-grown sea moss (which we avoid entirely) is grown artificially in tanks, often lacks mineral diversity, and may be bleached or treated with chemicals to mimic real ocean-grown sea moss.
Why It’s Easier Than Ever to Use
You don’t have to hunt down raw sea moss and soak it for 24 hours—even though you still can!
Now, it comes in pre-made gels, capsules, powders, and even gummies.
You can blend it into your smoothie, take a spoonful throughout the day, or apply it to your face and scalp.
All 92 Minerals Commonly Found in Sea Moss
Sea moss is well-known for containing 92 of the 102 minerals that help your bodies natural functions. According to the U.S. Department of Agriculture, sea moss contains measurable amounts of important nutrients like iodine, calcium, magnesium, and zinc.
But what makes sea moss special is that it may also contain dozens of trace minerals, picked up from the ocean water where it grows.
Here’s a full A to Z list of all 92 minerals and elements commonly found in sea moss:
Complete List of the 92 Minerals in Sea Moss (A–Z):
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Actinium
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Aluminum
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Americium
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Antimony
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Argon
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Arsenic
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Astatine
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Barium
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Berkelium
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Beryllium
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Bismuth
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Bohrium
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Boron
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Bromine
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Cadmium
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Calcium
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Californium
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Carbon
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Cerium
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Chlorine
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Chromium
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Cobalt
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Copper
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Curium
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Dubnium
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Dysprosium
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Einsteinium
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Erbium
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Europium
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Fermium
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Francium
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Gadolinium
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Gallium
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Germanium
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Gold
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Hafnium
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Hassium
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Helium
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Holmium
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Hydrogen
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Indium
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Iodine
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Iridium
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Iron
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Krypton
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Lanthanum
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Lead
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Lithium
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Lutetium
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Magnesium
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Manganese
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Mercury
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Molybdenum
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Neodymium
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Neon
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Neptunium
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Nickel
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Niobium
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Nitrogen
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Osmium
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Palladium
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Phosphorus
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Platinum
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Plutonium
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Polonium
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Potassium
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Praseodymium
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Promethium
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Protactinium
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Radium
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Radon
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Rhenium
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Rhodium
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Rubidium
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Ruthenium
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Samarium
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Scandium
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Selenium
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Silicon
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Silver
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Sodium
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Strontium
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Sulfur
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Tantalum
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Technetium
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Tellurium
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Terbium
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Thallium
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Thorium
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Tin
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Titanium
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Zinc