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Sea Moss Powder (Chondrus crispus)

Also known as: Irish moss, Chondrus crispus, Carrageenan moss, Sea moss extract

Evidence

Sea moss is a nutrient-dense red algae containing minerals (iodine, potassium, calcium), polysaccharides, and carrageenan. Limited human clinical evidence exists; most claims are based on traditional use and in vitro studies.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

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Primary uses

Nutritional supplementation
Iodine source
Joint and skin health
Digestive support
Thyroid support

How it works

Provides bioavailable minerals (iodine, potassium, magnesium, calcium)
Polysaccharides may support gut microbiome
Carrageenan may have demulcent properties in GI tract

Dosage

Typical range: 1-5 grams daily (or 1-2 capsules, 400-500 mg each)
Timing: Can be taken anytime; often added to smoothies or taken with meals
With food: No specific requirement; may be taken with or without food
Duration: Typically used long-term as a nutritional supplement; no established duration limits
Special populations: Pregnant/nursing women should consult provider (iodine levels); those with iodine sensitivity or thyroid conditions requiring iodine restriction should use cautiously

Forms

Powder· 70/100
Capsules· 70/100
Gels· 70/100

Safety

Common side effects

Generally well-tolerated
Potential GI effects (digestive upset, bloating) if sensitive to polysaccharides
Iodine-related effects in excessive amounts (rare at typical doses)

Contraindications

Hyperthyroidism or conditions requiring iodine restriction (use cautiously)
Kelp/iodine allergy
Heavy metal contamination in some batches; sourcing matters

Evidence notes

Limited human RCT data. Traditional use is well-established, and mineral composition is well-documented. However, specific bioavailability, efficacy for claimed uses, and safety in supplement form require more rigorous clinical evidence.

Grade C: Mostly observational or small trials; mechanism is plausible but unproven at scale.

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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.