What Is Sea Moss and Why Are People Eating It?

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Sea moss is so popular it even has its ownmeme page. Of course, its popularity is not at all “new” — it was used in traditional Chinese medicine for centuries before becoming a hot-ticket ingredient atErewhon— but fervor for it is at an all time high. I’ve heard claims that it can help weight loss, boost your immune system, and promote a healthy gut — basically, all the good stuff. I, too, want natural solutions, but I am a professional skeptic, so I decided to reach out to expert dietitians to find out what the actual benefits of sea moss are and if it’s worth incorporating it into your diet.

You might have already consumed some sea moss without knowing it. It’s a sea vegetable, like seaweed, and is a natural source of carrageenan, which is a polysaccharide used in the food industry as a thickening agent for dairy products,plant-based milks, and more. That’s why when you mix sea moss with water, it forms a gel. Gel is just one form in which sea moss can be consumed: It’s also commonly available in capsules or raw (one of my experts said the latter was disgusting, though).

“Sea moss is a good source of fiber, which helps to keep you full and satisfied for a long time,” says registered dietitianBree Phillips. “It contains a specific fiber called soluble fiber, which basically helps withbulking, and that bulking is going to help you feel very satiated — and can theoretically help some people with weight loss.”

Phillips andGabriella Nowicki, a registered dietitian, also tell me that sea moss is a source of prebiotic fiber (which feeds healthy gut bacteria) and iodine. However, both of them stress that all of the above benefits are things that you can get, quite easily, from other foods. “There are lots of foods that have fiber out there that do the same thing and are more common, like vegetables or fruits or even whole grains,” explains Phillips. “With iodine, you can get that from iodized salt and most seafood,” adds Nowicki.

There hasn’t been a great deal of research on sea moss and weight loss, and most of that research has been done on … rats. “With the studies like looking at fat loss, I think they did find some positive evidence with the rats,” says Nowicki. And while it’s not uncommon for rats to be used in studies of this kind, Nowicki feels more research on actual humans is needed.

For most people, yes. You just have to make sure that what you’re buying (and where you’re buying from) is as it seems. “Like anysupplement, sea moss isn’t regulated by the FDA, and because of that sourcing is really important,” explains Phillips. “Because it’s a sea vegetable, and it grows in the ocean, it’s a product of its environment: It’s going to absorb any of its nutrients from where it’s grown. As it’s sucking up the water, if there’s heavy metals or toxins or chemicals in the water, it’s sucking that up, too, which is really risky for people.” Nowicki concurs: “The act of eating sea moss, I don’t think it’s going to cause harm, but the whole thing that comes into play is trusting the company. Making sure it’s third-party tested, that the heavy metals have been evaluated, and that if what you’re buying is actually what you’re getting.”

There are a few select people for whom sea moss isn’t a good idea, though. “It’s not super well researched, but sea moss itself is really high in iodine, which can be a risk for people who have thyroid disease. So if you’re taking a supplement or wanting to eat the raw version, you should definitely talk to your doctor about it,” advises Phillips.

Ultimately, my experts think it’s not worth the bother in this case. “It’s expensive for something that you are going to be getting the same nutrients from in whole foods. And if you’re really looking to get fiber into your diet, things like fruits and veggies and whole grains and beans are going to be way more cost-effective and way more convenient,” says Phillips.

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