Sea moss gummies have become a popular supplement, perhaps in part due to celebrities like Bella Hadid drinking sea moss gel every morning. Now, in addition to gels, you’ll find countless brands selling the seaweed in gummy form, making it even more difficult to figure out what’s fact or fiction, and if sea moss gummies are even right for you in the first place.
To see if the potential benefits of sea moss gummies outweigh the risks, we reached out to experts to learn more about the seaweed in its supplement form.
What are sea moss gummies?
“Sea moss gummies are a popular supplement made from Chondrus crispus — also known as Irish moss — a type of red seaweed that grows along the rocky coastlines of the Atlantic, particularly in Ireland, the Caribbean and parts of North America,” said Dr. Yelena Deshko, naturopathic doctor and founder of Timeless Health Clinic.
Deshko adds that traditionally, sea moss has been boiled into a gel and used in foods or as a natural remedy. However, gummies provide a more convenient, modern form. Most of these gummies contain a powdered or gel extract of the seaweed, blended with fruit flavors and natural sweeteners to improve their taste.
How do sea moss gummies work?
The bioavailability of sea moss gummies and their health benefits are still being researched, but they contain many highly bioavailable components. The bioavailability of a food is how easy it is for your body to break down that food and retrieve essential nutrients from it. The more bioavailable something is, the easier it is for your body to digest and absorb it.
There are some potential positive overall health effects, but there are also some risks to be aware of. On the positive side, research may indicate that sea moss gummies could help alleviate arthritis, diabetes, autoimmune difficulties and ocular and cardiovascular diseases. Note that the evidence here is preliminary, mostly from cell or animal studies, and there are no large human trials to confirm these benefits.
One of the most significant risks to be aware of is the high levels of iodine in seaweed. If you use sea moss gummies, keeping track of the recommended dosages and not exceeding your daily recommended iodine intake is essential. Those with thyroid disorders, those breastfeeding and those who are pregnant have to be especially cautious.
Potential sea moss gummy benefits
“Current research on sea moss is limited, consisting mainly of small-scale studies and rat trials, but findings suggest it may have notable antioxidant and anti-inflammatory properties,” said Gabriella Nowicki, registered dietitian-nutritionist at Rebecca Bitzer and Associates.
It is also important to note that while Irish sea moss is known to contain all of these beneficial nutrients, there is not enough research available to say that the supplement and gummy forms of Irish sea moss (which are processed) have the same nutritional and antimicrobial properties as the Irish sea moss itself.
1. Rich in vitamins, minerals and antioxidants
“Sea moss gummies are made from Irish moss, a red seaweed that’s naturally rich in minerals like iodine, magnesium, calcium and potassium,” Deshko said. “Early research suggests that red seaweeds have antioxidant and anti-inflammatory compounds that could play a role in protecting cells from damage and supporting overall health, though most of this research has been done in the lab rather than in humans.”
2. Potential immune-boosting properties
Sea moss contains properties that can indirectly aid the immune system. The antioxidants, as mentioned above, are part of this. This algae also contains prebiotics and is heavy in fiber, which can work together to improve gut health, thereby promoting a healthier immune system. Sea moss also has several minerals and nutrients that can help with immune system functionality.
3. Support for digestion
“Sea moss also contains prebiotic fibers that may help feed beneficial gut bacteria, supporting digestion and immunity,” states Deshko.
4. Contribution to skin care and hair health
Sea moss contains many components that can aid with the health and beauty of skin, hair and nails. Many of these components work together to assist the body’s production of collagen, which plays a significant role in the health and appearance of our skin, hair and nails. Beyond the vitamins and minerals, this superfood also contains omega-3 fatty acids, which can help with skin health, hair strength and nail durability.
5. May lower your risk for cancer
Some research has shown positive benefits from using sea moss extracts to combat cancer cells in mice. These studies are pursuing the possibility of using seaweed to create anti-cancer agents. More research may be needed, but scientists have found promise in the possibility of using anti-cancer agents from seaweed to help in the treatment of colon and breast cancer.
Sea moss gummies’ risks
While there are many potential health benefits to consider, there are also some risks and potential side effects to be aware of.
1. Potential interactions with medication
If you are on medications, it’s always wise to speak with your prescribing physician before adding any other health supplements, prescriptions or medicines to your health routine. Sea moss is known to interfere with some thyroid regulation medications. If you are taking medicine for your thyroid, speak with your physician before considering sea moss gummies.
2. Allergic reactions in some individuals
Humans can have and develop food allergies to just about any food. Before trying a new type of food, it’s a good idea to test your response to it. If you’re uncertain about your food allergies, speak with an allergy specialist first.
3. Overconsumption risks
Because sea moss contains high levels of iodine and heavy metals, overconsumption of this superfood can lead to health risks. If using sea moss gummies, make sure not to exceed the recommended daily dosages and be aware of how much iodine and heavy metals you consume from other sources.
“Due to its naturally high iodine content, individuals with thyroid disorders should use caution and consult with a healthcare provider before incorporating sea moss regularly into their diet,” Nowicki said.
4. Contamination issues in low-quality products
“Sea moss is generally considered safe for most people; however, sourcing is an important factor,” said Nowicki. “Choosing a brand that has undergone third-party testing, including evaluation for heavy metals, helps ensure product quality and safety. Like many ocean-derived foods, sea moss reflects the conditions of its environment, absorbing both beneficial nutrients and potential contaminants from the waters in which it grows.”
Also, because sea moss isn’t regulated by the FDA in raw or supplement form, you cannot know the quality of what you’re purchasing.
5. Lack of information
There is not a lot of information about sea moss out there. Also, most studies on sea moss have been conducted on animals, not on people. More research is needed.
Sea moss gummies’ potential side effects
While sea moss gummies are a superfood and possess many potential health benefits, they can also have unwanted side effects in some situations:
- Iodine toxicity: High levels of iodine in seaweed can lead to a toxic buildup in the body if you overconsume sea moss gummies. “The biggest concern is excess iodine — since sea moss can contain high levels, taking too much may actually disrupt thyroid function rather than support it,” said Deshko. “In fact, both iodine deficiency and excess have been linked to thyroid disease.”
- Heavy metal toxicity: High levels of heavy metals in seaweed can lead to a toxic buildup in the body if you overconsume sea moss gummies.
- Digestive difficulties: Some individuals have a strong gut reaction that can result in diarrhea, nausea, stomach pain and vomiting.
- Gut inflammation: Because seaweed is heavy in carrageenan, these supplements can result in intestinal inflammation and bloating in some people.
Who are sea moss gummies best for?
1. Individuals looking to improve their overall health and wellness
Because this superfood is so loaded with nutritional benefits and potential health effects, it may be helpful to those looking for all-around general health and wellness boosts. Remember, though, that it’s always best to speak with a medical professional before attempting to treat any illness and that health supplements are not a replacement for medical treatments or expertise.
2. Those seeking to boost their nutrient intake naturally
“Sea moss gummies may be most helpful for people who don’t get much iodine in their diet — for example, those who don’t regularly eat seafood, seaweed or use iodized salt,” said Deshko. “They can also be a convenient option for anyone looking to boost their intake of trace minerals and antioxidants in an easy, chewable form.”
3. Vegans and vegetarians looking for plant-based supplements
Sea moss gummies are primarily made from vegan-friendly ingredients and may provide a good source of vitamins and nutrients for vegans and vegetarians looking for plant-based supplements.
Best sea moss gummies
“The best sea moss comes from clean, mineral-rich waters — think places like St. Lucia or Ireland. I always look for wild-harvested and sun-dried options, not pool-grown,” said Jessica McAllister, owner and lead dietitian at Dietitian Approved Nutrition, LLC. “Caribbean sea moss (like TrueSeaMoss) is known for its soft texture and those cool golden or purple colors, while brands like Wild & Organic source clean, nutrient-dense moss from Ireland and the Caribbean, which tend to be higher in iodine and trace minerals.”
While both types of sea moss gummies can have their perks, McAllister said it’s about more than the brand name. It comes down to where the sea moss is grown and its purity.
“If considering a sea moss gummy, it is important to review the label carefully,” Nowicki added. “Many products contain proprietary blends with varying amounts of sea moss, as well as added herbs, vitamins or minerals. Since no clinical studies have been conducted on gummy formulations specifically, their efficacy remains uncertain.” Instead, she recommends that people focus on a balanced diet rich in whole foods.
Deshko adds that people should look for sea moss gummies with minimal added sugars, fillers or artificial colors. If the gummies combine sea moss with another herb, such as bladderwrack or burdock root, you’ll want to make sure the added ingredient is right for you, too.
Who should avoid sea moss gummies?
1. People on specific medications or with certain medical conditions
Before adding a supplement to your routine, always consult your prescriber if you’re on medications or dealing with certain medical conditions. “Those with thyroid disorders or a history of thyroid cancer should avoid sea moss due to its exceptionally high iodine content,” Nowicki advised.
2. Those with gastrointestinal issues
“Sea moss also contains carrageenan, a compound commonly used in the food industry as an emulsifier,” said Nowicki. “Some studies and reports suggest that carrageenan may contribute to bloating or gastrointestinal dysmotility.” The latter refers to when the digestive system’s muscles are impaired, causing symptoms such as bloating, vomiting and nausea.
3. Pregnant or breastfeeding people (unless approved by a health care provider) and children
“They may also not be the best choice for pregnant or breastfeeding women, since safety data is lacking, or for children, given the variability in iodine content,” explained Deshko.
In general, it’s strongly recommended that people who are pregnant, breastfeeding or trying to conceive avoid consuming sea moss gummies because of their iodine content. Your health care provider may clear you in such circumstances, but you should always speak with them first to avoid endangering your health or the health of your unborn child.
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