Seamoss Powder
Also known as: Chondrus crispus, Gracilaria spp., Sea moss, Irish moss, Red seaweed
Overview
Sea moss, scientifically known as *Chondrus crispus* and *Gracilaria* spp., is a red algae traditionally utilized as a food thickener and in folk medicine. In modern supplementation, it is valued for its micronutrient content, including iodine, iron, and magnesium, as well as bioactive compounds like fucoxanthin and fucoidan. It is a natural source of carrageenan (E407), iodine (with variable content from 0.1-1.5% dry weight), and sulfated polysaccharides. Current research primarily investigates seaweed generically, rather than focusing specifically on *Chondrus crispus*. Most human studies are observational or small-scale randomized controlled trials (RCTs).
Benefits
The primary benefits of sea moss include iodine supplementation, which supports thyroid function by providing the recommended daily allowance (RDA) of 150μg, although the iodine content can vary significantly (10-500μg/g). It also promotes gut health as a prebiotic fiber (5-15% dry weight), supporting microbiome diversity, primarily demonstrated in animal models. Secondary benefits include potential effects on blood sugar, with one mouse study suggesting fucoxanthin may reduce hyperglycemia, though human RCTs are lacking. A meta-analysis of seaweed interventions indicates a modest reduction in BMI (SMD -0.35, 95% CI -0.57 to -0.12). Sea moss may be particularly beneficial for iodine-deficient individuals, helping them meet their RDA requirements. There are anecdotal reports of reduced fatigue among athletes, but these are not yet confirmed by RCTs.
How it works
Sea moss exerts its effects through several mechanisms. Iodine serves as a precursor for the thyroid hormones T3 and T4, essential for thyroid function. Carrageenan modulates bile acid reabsorption, while fucoidan inhibits α-amylase and α-glucosidase, potentially affecting metabolic processes. Sulfated polysaccharides stimulate IL-10 production, demonstrating immunomodulatory activity in vitro. Iodine absorption from sea moss is high, exceeding 90%, while carrageenan is non-digestible, contributing to its prebiotic effects.
Side effects
Common side effects of sea moss consumption include gastrointestinal distress, reported in 6-12% of individuals at doses exceeding 5g per day. Uncommon side effects involve iodine-induced hyperthyroidism, as indicated by case reports. Rare but potential risks include heavy metal contamination (such as arsenic, cadmium, and lead) in wild-harvested sea moss. Sea moss may interact with thyroid medications and anticoagulants, based on theoretical considerations. Contraindications include pre-existing thyroid disorders and pregnancy, unless the individual is iodine-deficient. It is crucial to monitor iodine intake to avoid excessive consumption, especially for individuals with thyroid conditions.
Dosage
The minimum effective dosage of sea moss is not definitively established. However, an optimal dosage is suggested to be between 1-4g of dried powder per day, providing approximately 50-200μg of iodine. The maximum recommended dosage is 5g per day to mitigate the risk of excessive iodine intake. It is advised to take sea moss with meals to reduce potential gastrointestinal effects. Selenium can be taken as a cofactor to support iodine utilization. These guidelines help ensure safe and effective use of sea moss supplementation.
FAQs
How long until results appear?
There is limited human data available. Anecdotal reports suggest that subjective benefits may be observed within 2-8 weeks of consistent use.
Raw vs processed forms?
Raw sea moss may contain pathogens. Processed powders offer the advantage of standardized iodine content, ensuring more consistent dosing.
Vegan alternative to fish iodine?
Yes, sea moss can serve as a vegan source of iodine. However, it's important to note that the iodine content can vary significantly between different batches.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8232781/ – This systematic review examined 83 seaweed studies, revealing strong preclinical evidence but weak human data. The review primarily focused on brown seaweeds, highlighting the need for more human studies on other types of seaweed.
- https://pubmed.ncbi.nlm.nih.gov/38749056/ – This meta-analysis included 12 RCTs (n=798) on dietary seaweed, finding a small reduction in BMI (SMD -0.35). The interventions were heterogeneous and of short duration (4-16 weeks), limiting the strength of the findings.
- https://www.healthline.com/nutrition/seamoss – This article provides a general overview of sea moss, discussing its potential health benefits and nutritional content. It highlights the importance of sourcing sea moss from reputable suppliers to avoid contamination.
- https://www.lifeextension.com/wellness/superfoods/sea-moss – This resource discusses sea moss as a superfood, focusing on its potential benefits for thyroid health and immune function. It emphasizes the need for further research to confirm these benefits.
- https://www.singlecare.com/blog/sea-moss-benefits-for-women/ – This blog post explores the potential benefits of sea moss specifically for women, including its role in supporting thyroid health and skin health. It also provides information on potential side effects and dosage recommendations.
