Sea moss isn’t just the text on a Pantene color swatch or the slick coating on a tidepool rock—it’s also a trending superfood supplement with several health claims to its name.
A type of edible red algae, the potential health benefits of sea moss lie in its nutrient profile, according to holistic and functional registered dietitian Jenna Volpe, R.D.N., L.D., C.L.T., founder of Whole-istic Living. “Sea moss contains a wide array of vitamins, minerals, antioxidants, amino acids, and more,” she explains. It’s also rich in prebiotics and soothing gel-like compounds, both of which can support gastrointestinal health in different ways, she adds.
While most individuals can benefit from increasing their intake of micronutrients and other gut-friendly compounds, certain groups may derive particularly potent benefits from incorporating sea moss into their routine. Here’s a look at which folks should try adding sea moss to their daily supplement lineup.
- ABOUT OUR EXPERTS: Jenna Volpe, R.D.N., L.D., C.L.T., is a functional registered dietitian and the founder of Whole-istic Living. Rachel Gargano, M.S., R.D., C.S.S.D., C.B.S., is a registered dietitian at Live it Up.
1. People Who Want Thyroid Support
Sea moss is a great natural source of iodine, an essential mineral that your thyroid gland needs to produce hormones that regulate energy, metabolism, and overall hormonal balance, says Volpe. With that, “people with underproduction of thyroid hormones may benefit from sea moss supplementation if their iodine levels are low,” she says.
Sea moss contains several other nutrients that support thyroid function, including selenium and zinc, she adds. Selenium acts as an antioxidant that helps protect thyroid cells from damage, while zinc plays a key role in hormone production. Together, these nutrients help promote more balanced thyroid activity, which may alleviate symptoms like fatigue, sluggish metabolism, brain fog, and mood changes, she says.
Read More: 7 Surprising Signs That Something Is Off With Your Thyroid
It’s important to note here that thyroid issues are complex and treatment is highly individualized. So, if you have known thyroid issues or are navigating symptoms associated with a thyroid hormone imbalance, be sure to talk to an endocrinologist before supplementing with sea moss willy-nilly. This is especially true for those with hyperthyroidism or Graves’ disease, a condition in which the thyroid overproduces hormones, as the high iodine content may potentially increase thyroid hormone production even more and worsen symptoms, says Volpe.
2. People With Gut Woes
In the wild, sea moss feels slippery against your feet for a reason: The plant is packed with gel-like compounds known as demulcents (or de-mucus agents). “When ingested, these demulcent, mucilaginous constituents can support digestive health by forming a protective coating along the entire digestive tract,” says Volpe. This barrier can help calm any irritation in the gut, which is often present in those with persistent gut issues, such as irritable bowel syndrome (IBS), irritable bowel disease (IBD), and chronic gastritis, she says. The demulcent properties may also combat diarrhea and constipation for improved regularity.
Sea moss also contains high levels of prebiotics, a type of fiber that the good bacteria in the gut microbiome feast on, says Volpe. By supporting the bacterial balance, these prebiotics support overall digestive health.
Together, these gut-healthy properties mean that people with gut issues—like constipation, bloating, and diarrhea—may benefit from sea moss supplementation, according to Volpe.
However, as helpful as sea moss can be for some GI issues, it can be irritating for others. For example, “people with small intestinal bacterial overgrowth (SIBO) may find they do not always tolerate sea moss, since certain demulcent herbal constituents can sometimes ferment in the small intestine,” she says. If you have an existing digestive condition, talk to your GI doctor before supplementing.
3. People Seeking Immune Support
If you get sick more often than the sun shines or the trees sway, you may benefit from supplementing with sea moss—and that stands whether the culprit is the changing seasons or an underlying immune imbalance, according to Volpe.
The algae is rich in antioxidants and other compounds that may help the body ward off and recover from stress and environmental triggers, she says. Among these compounds are polyphenols, which support immune balance, and flavonoids, which help neutralize free radicals and reduce cellular damage. Sea moss also contains classic immune-supporting vitamins, such as vitamin A and vitamin C, both of which are known to support the immune response.
As such, “people with overactive immune systems and an out-of-whack inflammatory response may also potentially benefit from sea moss supplementation,” says Volpe. In these cases, sea moss’s antioxidant and system-balancing nutrient profile may offer gentle support, she says.
Research specifically on the use of sea moss supplementation for immune system support is limited. However, one 2023 study in Marine Drugs found that seaweeds, in general, have immune-modulating properties. Given that sea moss is a type of seaweed, researchers believe it may also offer these benefits.
4. People with Skin Concerns
Many of sea moss’s early adopters downed the stuff for its beauty benefits—and there’s good reason for that. “Several of the micronutrients in sea moss are important for skin health and function,” says registered dietitian Rachel Gargano, M.S., R.D., C.S.S.D., C.B.S., the chief registered dietitian at Live it Up. “Not getting enough of some of these micronutrients—including iron, calcium, magnesium, zinc, copper, many of the B vitamins, and vitamins A, E, and K—can increase your risk for different skin issues,” she says.
Read More: How Stress Affects Your Face—And What To Do About It
Sea moss is also rich in antioxidants, which protect skin cells from oxidative stress, one of the main drivers of premature aging. In fact, one May 2025 study in Food Science & Nutrition found that consuming antioxidant-rich foods may combat signs of skin aging, such as fine lines, wrinkles, hyperpigmentation, and loss of radiance.
That said, research directly linking sea moss supplementation to skin improvements is still limited. “We don’t yet have many studies looking at sea moss specifically,” Gargano says. However, since nutrient-dense foods support skin health, incorporating sea moss into a healthy diet is a simple way to boost your intake of skin-supportive vitamins and minerals.
How To Supplement With Sea Moss
Before adding sea moss to your routine, Volpe recommends consulting with your doctor. “People should always consult with their qualified healthcare providers before integrating a new supplement such as sea moss into their routine,” she says.
Once you’ve gotten the green light, consider which form will be easiest for you to take consistently. Many people enjoy the convenience of sea moss capsules, but you can also consume it via a superfood powder, in gummy form, or as a chew. You can even slurp down tasty sea moss gel packets.
Gargano recommends opting for a supplement that is third-party tested. “Seaweeds and algae may accumulate more metals, so a brand that does extra testing for these contaminants is usually a safer option,” she says.
There are no standardized or official dosing recommendations for sea moss, though one small 2020 Environmental Science and Pollution Research study suggests that up to four grams of dried sea moss per day is safe. However, Volpe recommends starting with just half that, and gradually increasing if it’s well-tolerated. Taking sea moss on an empty stomach—or at least 30 minutes before or 90 minutes after eating—helps it reach the gut lining more quickly and easily, she says.
From there, Gargano recommends taking sea moss consistently for a month before determining whether or not to continue. “It takes time to see if and how your body will truly respond and what benefits you’ll see,” she says. As with any healthy lifestyle change, it’s a marathon, not a sprint—so give this marine superfood ample time to slowly and surely support your system.