Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
Maybe you’ve seen sea moss gummies on TikTok, or maybe you’ve spied a bottle at your local drugstore. But while sea moss has been trending recently on social media, this superfood has been around for centuries.
“Sea moss — which commonly goes by the name Irish moss [or Chondrus crispus] — is a red algae,” and red algae is considered under the umbrella of seaweed, says Amy Kimberlain, RDN, a Miami-based spokesperson for the Academy of Nutrition and Dietetics, who is also a blogger for Amy’s Nutrition Kitchen. “Considered to be ‘nutrient-dense,’ sea moss is a rich source of vitamins, minerals, healthy fats, antioxidants, and has a small amount of protein.”
As for whether sea moss gummies — which vary from extracts to dried seaweed powder to gels — contain the same nutrients as raw sea moss, the ingredients differ depending on the brand, she adds. Here’s what you should know about the purported benefits and risks of sea moss and sea moss gummies.
Potential Health Benefits of Sea Moss Gummies
Sea moss is nutritious, may help heart health, could promote gut health, and might contribute to healthy weight maintenance.
However, most of the available research has been done in labs looking at components of sea moss plants under a microscope. There are nearly no clinical studies that look at whether its purported claims are seen in people who consume sea moss, or more specifically in people who take sea moss supplements, such as gummies, Kimberlain says.
Plus, the ingredients in sea moss gummies vary from brand to brand, which means their potential benefits do too, she adds.
Sea Moss May Provide Valuable Nutrition
As previously mentioned, sea moss is a rich source of vitamins, minerals, and healthy fats. Sea moss also contains antioxidants, says Kimberlain, which are substances found in food and supplements that can help prevent cell damage in the body.
One laboratory study found that compounds from two types of red algae can be a potential source of antioxidants with protective and useful effects, and it concluded that these antioxidant components may have pharmaceutical value in the future.
But it’s worth noting that the researchers came to those conclusions by studying seaweed in a lab, and they didn’t follow people taking seaweed or sea moss supplements to see if they were linked to the health benefits typically associated with antioxidants.
Moreover, gummies may not always contain the same nutrients as raw sea moss or seaweed. “It’s essential to read the ingredient list to confirm what the gummy is made of,” Kimberlain says.
Sea Moss (or Seaweed) May Benefit Gut Health
One review that looked at seaweed found that it has certain components that may help the gut microbiome by acting as a prebiotic (enhancing gut bacteria and possibly protecting against pathogens, among other benefits).
But, Kimberlain notes: “This is a preliminary finding.” Again, the study was done in seaweeds in general, and it only suggests that the same might be true of sea moss. Furthermore, if the findings hold true for sea moss, additional research would be needed to confirm that they also apply to sea moss supplements, including gummies.
Sea Moss May Lower Your Cancer Risk
Carrageenan is a substance extracted from red and purple seaweeds, typically used as a thickening agent in food products (including sea moss gummies), but it may have a role beyond that. One review found that the carrageenan in sea moss might fight cancer.
“The components found in sea moss showed signs of anticancer activity, which is promising,” says Kimberlain. The study also noted that carrageenan could make anticancer drugs more effective.
Still, much more research needs to be done. The studies were conducted in mice or test tubes, Kimberlain says, and they would need to be conducted in humans. And once again, these findings may not apply to sea moss gummies.
While the European Union has banned carrageenan in some products, the FDA and the World Health Organization have concluded that food-grade carrageenan does not pose either a direct or indirect cancer risk.
Sea Moss Might Help Support Your Immune System
One review found that marine seaweeds in general are immunomodulatory, meaning they can stimulate or suppress the immune system, and it noted that carrageenans in particular have immune-stimulating and supportive properties.
However, this review focused on seaweeds as food, not as supplements or gummies, and most studies that test the impact of sea moss or seaweeds on the immune system have been done in a laboratory setting, notes Kimberlain. “Thus, human studies must be conducted to show whether sea moss gummies should be part of people’s immune-supporting arsenal,” she says.
Sea Moss Could Be Heart Healthy
One population study from Japan found that people who consumed more seaweed had a reduced risk of total stroke. Still, the study authors found this to be true only in the male participants.
The authors also pointed to seaweed’s potential heart-healthy components, including potassium (which you will get from sea moss in small amounts), flavonoids (which are substances that act as antioxidants), and fiber. However, while sea moss does contain fiber, it’s a modest amount, Kimberlain says — and most sea moss gummies don’t deliver much fiber.
Weight Loss Effect of Sea Moss Gummies
Many social media influencers tout sea moss gummies for weight loss. One review found that the anti-obesity effect of seaweeds (macroalgae) may be due to their positive impact on gut bacteria, or because they trigger chemical pathways in the body that help prevent the accumulation of body fat.
However, the studies they reviewed were done on animals, with much larger amounts of sea moss than you’d find in gummies. “This would need to be evaluated in humans to confirm if the sea moss gummies have the same impact on humans as they do on animals,” says Kimberlain.
Potential Risks and Side Effects of Sea Moss Gummies
We still have a lot to learn about the safety and efficacy of sea moss, says Kimberlain. “Where sea moss is harvested can change its nutritional value, which means that it’s quite variable in what it may provide, depending on where it was grown,” she says. Sea moss grows naturally along certain coasts throughout the world, and some types are cultivated outside of the ocean. However, many gummy products don’t label where the sea moss in the product comes from, though some do, adds Kimberlain.
Plus, the FDA does not assess the safety and efficacy of supplements before they’re sold, so there’s no required entity checking the truthfulness of those claims before a product is available to buy.
Here are some of the known risks and side effects of sea moss gummies.
Risks
Sea moss is also available in its raw state, says Kimberlain, and is overall generally safe to consume. However, some populations should steer clear.
“One important note is that sea moss can contain heavy metals,” Kimberlain says, such as mercury and lead, which can be toxic in large amounts, especially for pregnant or breastfeeding women.
While manufacturers of sea moss products tout the iodine they contain as a benefit, Kimberlain notes that too much iodine can create issues. “If there are excessive amounts of iodine consumed, that can lead to thyroid problems,” she says. “People with Graves’ disease, Hashimoto’s, or thyroiditis would not want to consume foods that affect or impact their thyroid, when they’re already managing conditions that impact their thyroid.”
Iodine is essential at all stages of life, especially for infants and pregnant women, and it’s important to avoid a deficiency. However, excessive iodine intake has been linked to an increase in thyroid dysfunctions among children, so children may want to avoid supplements that contain a lot of iodine, unless they have an iodine deficiency.
In one past study, sea moss was found to have blood-thinning properties, so if you’re on blood-thinning medication, you may want to avoid taking sea moss gummies.
Side Effects
Sea moss gummies may increase your intake of iodine. Consuming an excessive amount of iodine can lead to side effects including:
Burning of the mouth, throat, and stomach
Fever
Stomach pain
Nausea
Vomiting
Diarrhea
Weak pulse
Coma
How to Select and Store Sea Moss Gummies
Here are some general guidelines on how to select and store sea moss gummies.
Selection
When selecting sea moss gummies, be sure to read the label first. “Look out for any unnecessary additives like sugar or artificial colors and flavors,” says Mascha Davis, MPH, RDN, a Los Angeles–based registered dietitian-nutritionist and the author of Eat Your Vitamins.
As a reminder, sea moss gummies are considered a supplement, and they aren’t fully regulated by the FDA, so knowing which brand is best may pose a challenge.
To choose a quality supplement, check the label for certifications from USP, NSF, or ConsumerLab. This means the product has undergone third-party testing for quality and purity.
You can find recipes online to make your own sea moss gummies.
Storage
Follow the product label for instructions on how to store sea moss gummies. Some brands suggest keeping the gummies in a cool, dry place away from direct sunlight, avoiding exposing the container to heat or moisture, and tightly sealing the container after each use to prevent air and moisture from affecting the gummies.
Dosage of Sea Moss Gummies
The typical dosage for sea moss gummies varies by brand, because the amount of sea moss in each product varies.
Before you purchase sea moss gummies, know that no safe dose has been established, says Kimberlain. “Research showed that consuming up to 4 grams per day of sea moss didn’t pose any adverse health effects,” she says, such as exposing people to excessive amounts of iodine.
If you want to try sea moss gummies, it’s a good idea to check with your doctor first and determine a dose that’s appropriate for you, as well as whether you can take them for more than a short period of time.
Just make sure you’re not enjoying a few extra gummies because they taste good, Kimberlain says. They contain a significant amount of iodine, which can lead to too much iodine consumption if you’re popping too many of them, she says.
The Takeaway
Sea moss is nutritious, may help heart health, could promote gut health, and might contribute to healthy weight maintenance. However, the research to support these claims is not robust and is mostly nonclinical — and very little of it has looked at human consumption of sea moss supplements, including gummies.
Sea moss is overall generally considered safe to consume. However, pregnant or breastfeeding women, people with thyroid issues, children, and people who take blood-thinning medication should steer clear, due to the potential for excessive iodine intake and the presence of heavy metals.
Always speak to your doctor or a registered dietitian-nutritionist before adding a supplement to your diet.
Common Questions & Answers
What are the benefits of sea moss gummies?
Sea moss provides important vitamins, minerals, healthy fats, and antioxidants, and it may support your immune system, gut, and heart health. However, studies specifically involving sea moss and humans are needed to confirm these benefits, and the benefits may not always apply to sea moss supplements such as gummies.
Can you take sea moss gummies every day?
While no safe dosage has been specifically determined, one study did find that more than 4 grams of sea moss per day could exceed the acceptable limit for iodine intake, which could have negative health effects. So check with your healthcare provider about proper dosages if you may be sensitive to iodine supplementation.
Are sea moss gummies good for weight loss?
There currently isn’t quality clinical research showing that sea moss gummies could help with weight loss. One review of laboratory and animal studies found that the anti-obesity effect of seaweeds may be due to a positive impact on gut bacteria, or because they trigger chemical pathways in the body that help prevent the accumulation of body fat. However, this is mostly theoretical at this time, and sea moss is not currently recommended for weight loss.
Where can I buy sea moss gummies?
You can buy sea moss gummies at vitamin and supplement shops, big-box stores, and many online retailers.
What are the side effects of sea moss gummies?
Sea moss gummies typically contain iodine, a mineral that can cause side effects like stomach pain, nausea, vomiting, and diarrhea when taken in excessive amounts. Sea moss may also contain heavy metals that can be harmful to your health, especially if you are pregnant or breastfeeding.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
8 Potential Health Benefits of Sea Moss. Cleveland Clinic. January 6, 2025.
Mahendran S et al. In Vitro Antioxidant Study of Polyphenol From Red Seaweeds Dichotomously Branched Gracilaria Gracilaria edulis and Robust Sea Moss Hypnea valentiae. Toxicology Reports. 2021.
Shannon E et al. Seaweed Components as Potential Modulators of the Gut Microbiota. Marine Drugs. June 23, 2021.
Liu Z et al. Anti-Cancer Activity of Porphyran and Carrageenan from Red Seaweeds. Molecules. November 25, 2019.
Lomartire S et al. An Overview to the Health Benefits of Seaweeds Consumption. Marine Drugs. June 15, 2021.
Chichibu H et al. Seaweed Intake and Risk of Cardiovascular Disease: The Circulatory Risk in Communities Study (CIRCS). Journal of Atherosclerosis and Thrombosis. February 18, 2021.
Gómez-Zorita S et al. Anti-Obesity Effects of Macroalgae. Nutrients. August 8, 2020.
Adrien A et al. Iodine Requirements in Pediatrics: From Fetal Life to Adolescence. Frontiers in Endocrinology. July 1, 2022.
Adrien A et al. Evaluation of the Anticoagulant Potential of Polysaccharide-Rich Fractions Extracted From Macroalgae. Natural Product Research. September 2017.
Darias-Rosales J et al. Risk Assessment of Iodine Intake From the Consumption of Red Seaweeds (Palmaria palmata and Chondrus crispus). Environmental Science and Pollution Research. August 15, 2020.
Justin Laube, MD, is a board-certified integrative and internal medicine physician, a teacher, and a consultant with extensive expertise in integrative health, medical education, and trauma healing.
He graduated with a bachelor's in biology from the University of Wisconsin and a medical degree from the University of Minnesota Medical School. During medical school, he completed a graduate certificate in integrative therapies and healing practices through the Earl E. Bakken Center for Spirituality & Healing. He completed his three-year residency training in internal medicine at the University of California in Los Angeles on the primary care track and a two-year fellowship in integrative East-West primary care at the UCLA Health Center for East-West Medicine.
He is currently taking a multiyear personal and professional sabbatical to explore the relationship between childhood trauma, disease, and the processes of healing. He is developing a clinical practice for patients with complex trauma, as well as for others going through significant life transitions. He is working on a book distilling the insights from his sabbatical, teaching, and leading retreats on trauma, integrative health, mindfulness, and well-being for health professionals, students, and the community.
Previously, Dr. Laube was an assistant clinical professor at the UCLA Health Center for East-West Medicine and the David Geffen School of Medicine at UCLA, where he provided primary care and integrative East-West medical consultations. As part of the faculty, he completed a medical education fellowship and received a certificate in innovation in curriculum design and evaluation. He was the fellowship director at the Center for East-West Medicine and led courses for physician fellows, residents, and medical students.
Leslie Barrie is a health and nutrition writer and editor who loves running marathons and attempting to cook healthy meals for her family (even if they don’t always turn out as planned). She received her bachelor of science degree at UCLA and her master of science degree at the Columbia University Graduate School of Journalism. She has written and edited for publications like Health magazine, Seventeen, and Woman’s Day. Leslie won a Hearst Spotlight Award for her work in 2018 at Woman’s Day, and helped plan the Woman’s Day Red Dress Awards, an event honoring changemakers fighting to end heart disease in women.
When she isn’t writing, Leslie loves chasing her daughter and son around outside, going on family hikes, and starting her day with a big bowl of muesli.
