I’m probably a bit behind the social media trends (what else is new!) but sea moss hit my radar hard this month. Is it really worth it? Does it match the hype? Can it help with health, longevity and athletic performance? Let’s jump into what I learned...

The claims are bountiful - boosts energy, enhances athletic performance, supports immunity, improves digestion and even promotes healthy skin. There is no doubt that sea moss is nutrient dense but the scientific evidence behind many of the claims for it is far less convincing.

Sea moss is a type of edible red algae and has been consumed for centuries in parts of Europe, Ireland and the Caribbean as both a food and a traditional remedy.

The big claim for including in your daily nutrition plan has to do with the small amounts of several vitamins and minerals, including:

• Iodine

• Magnesium

• Potassium

• Calcium

• Iron

• Zinc

• Trace amounts of B vitamins

It also contains soluble fiber and compounds known as carrageenans, which are responsible for its gel-like consistency.

Although research on sea moss itself is limited, its nutrient profile suggests a few potential benefits.

1. May support thyroid health

Sea moss is naturally rich in iodine, a mineral required for the production of thyroid hormones. Individuals with low iodine intake may benefit from consuming iodine-rich foods. However, more isn't always better.Excess iodine can actually disrupt thyroid function, particularly in people with underlying thyroid disease. Based on my work with individuals with hormone misfiring patterns (especially thyroid), sea moss would NOT be on my list of recommended products. 

2. May promote gut health

The soluble fiber found in sea moss acts as a prebiotic, providing fuel for beneficial gut bacteria. A healthy gut microbiome supports digestion, immune function and overall health. However, there are many superior ways to improve gut health through other foods that do not hold some of the risks that sea moss do (see below for more on that).

3. Provides antioxidants and minerals

Like many sea vegetables, sea moss contains antioxidants that help protect cells from oxidative stress. It also contributes minerals that play important roles in muscle function, nerve signaling and hydration. I can’t really argue  with that too much.

Now, a big question for athletes is if sea moss can improve athletic performance. Drum roll please...

At this time, there is no strong scientific evidence that red sea moss directly improves endurance, strength, power, recovery or body composition.

Now, some athletes do report feeling more energetic after taking sea moss, but these experiences are largely anecdotal. If an athlete has been deficient in iodine or another mineral that sea moss provides, correcting that deficiency could improve overall well-being. However, this is different from sea moss acting as a true performance-enhancing supplement.

For most athletes, proven strategies such as adequate carbohydrate intake, sufficient protein, hydration, sleep and well-planned training will have a far greater impact on performance than adding sea moss.

Remember when I mentioned a potential risk of using sea moss? Well, there’s more you should know about...

Although sea moss is generally considered safe when consumed in moderation, there are several considerations:

• Iodine content can vary widely depending on where it was harvested.
• Excessive iodine intake may contribute to thyroid dysfunction.
• Seaweed can accumulate heavy metals from the environment, making product quality important.
• Some commercial sea moss products contain added sugars, artificial flavors or unnecessary fillers.

If you choose to use sea moss, purchase products from reputable companies that test for heavy metals and contaminants.

For most healthy individuals, sea moss is not essential and should not be viewed as a miracle supplement.

If your diet already includes a variety of fruits, vegetables, whole grains, lean proteins, nuts, seeds, and seafood, you're likely obtaining the nutrients that sea moss provides from everyday foods.

Bottom line: sea moss is a nutrient-dense marine food that provides iodine, minerals, soluble fiber and antioxidants. While it may support overall health as part of a balanced diet, there is currently little scientific evidence that it directly enhances athletic performance or recovery.

Contact our Team of Sports Dietitians at eNRG Performance to assist you with optimizing your health, longevity and athletic performance through proper, periodized nutrition plans.

PS - If you want help in optimizing your performance nutrition plan, check out our Optimal Performance Nutrition Program. It is a 6-week program that helps you periodize your nutrition, nutrient timing and supplements to optimize health and performance.