Everything you should know about eating sea moss for weight loss

If you are trying to lose weight, you have probably heard that certain foods can be particularly helpful.

From celery juice to cabbage soup, the grapefruit diet, and apple cider vinegar, it seems there is always a new superfood or fad popping up, with people claiming to have achieved incredible results.

While we all know that no magical food can solve all our problems, it's certainly tempting to give them a go and easy to get swept up in the latest trending superfood.

One food that's becoming more popular in the health and wellness space is sea moss, with people claiming it has a host of health benefits, and can help with weight control and fat loss.

Celebrities like Kim Kardashian, Cardi B, and Hailey Bieber have all promoted sea moss supplements, which has helped it make its way into the mainstream.

But wait a second, is sea moss even a food? How do you eat it? And does it really have health benefits?

What is sea moss?

Sea moss — sometimes referred to as Irish sea moss or red seaweed — is a type of algae.

It grows on rocky shores of the northern Atlantic coasts in parts of Europe and North America, and it comes in a variety of colours including red, yellow, brown, and green.

There are several species of sea moss, but the most well-known is the Chondrus crispus variety. Historically, this has been used for its carrageenan content [1].

Carrageenan is used in the food industry as a thickener, gelling agent, or stabiliser. It is used in many common foods, particularly dairy products such as cottage cheese, ice cream, and some types of milk, so you probably have already consumed it at some point in your life without even realising it!

While sea moss can be eaten in its natural state, raw sea moss might not be the most appealing. Most people take it in supplement form, which can come in powder, capsule, or gel form.

While some people take the sea moss gel or powder on its own, you can also mix it into smoothies, juices, or even tea and coffee.

Seaweed and sea moss are considered nutrient-rich as they are naturally low in calories, high in fibre, and contain many vitamins and minerals including B vitamins, vitamin C, calcium, iron, and magnesium [2].

Can sea moss help you lose weight?

While there are several potential health benefits to sea moss, there's no denying it is best known as a weight loss superfood. So, is sea moss good for weight loss?

There are several reasons people claim sea moss supplements can aid weight loss.

For one thing, it is naturally high in fibre. Fibre has been found to support weight loss as it helps you feel fuller for longer and aids digestion [3][4].

Seaweed also contains the compound alginate, which scientists believe can help prevent our bodies from absorbing fat [5].

Additionally, algae contain fucoxanthin, which is believed to support metabolism and could help prevent conditions like diabetes and obesity [6].

Additionally, Irish moss is a source of iodine, which supports thyroid function and metabolism [7].

Having a well-functioning thyroid and metabolism are important elements of weight management, and if these are not functioning properly, you could be more likely to experience weight gain.

When it comes to specific studies on the benefits of sea moss for weight loss, most of the research in this space has been done via animal studies, so more needs to be done on the human body.

One study from 2017 found adding red seaweed to a diet could improve fat metabolism and heart health, which could help reduce the chances of developing heart conditions and other chronic diseases [8].

Additionally, research from 2020 found seaweed appears to reduce body fat accumulation and help prevent the development of obesity-related traits [9].

In 2019, a small study examined the consumption of the edible seaweed Gelidium elegans in humans and found people eating the seaweed experienced decreases in both body weight and fat mass [10].

This was only a small study done in a relatively short period of time though, so again, we need more research and scientific evidence to know how effective it truly is.

Can sea moss help you reduce body fat?

As we have covered above, there is some evidence that adding sea moss to your diet could help with weight loss and reducing body fat. It also has other health benefits (more on that below) and can certainly be part of a healthy weight loss journey.

However, it is important to remember that there is no magic food that will miraculously cure all your health issues.

At the end of the day, weight loss and fat loss come down to calories in vs calories out and burning more than you take in, which can usually be achieved by eating well and doing regular exercise [11].

If you have been trying to lose weight and are struggling to see results, you could also consider a holistic programme like the Juniper Weight Reset.

The programme combines a biological reset with the help of weight loss medication (Wegovy or Mounjaro), a behavioural reset, and a supportive community to help you along your journey.

Together, these elements will provide all the tools you need to succeed in losing weight and developing healthy habits that you can maintain long-term.

The medication is designed to be taken alongside a calorie deficit and exercise routine, and the Juniper programme will also provide you with a personalised plan, consultations with experts, and tips to make sustainable lifestyle changes.

Other health benefits of sea moss

As we touched on above, while sea moss and red seaweed are mostly associated with weight loss, there are actually many additional health benefits [12].

Sea moss contains many vitamins and minerals, including vitamin C, which supports your immune system and calcium, which supports bone health.

They also contain polysaccharides and fatty acids, which support important functions in the body.

Some of the other nutrients found in sea moss include A and B vitamins, which are good for your skin and hair, cellular growth, energy levels, nervous system, and brain health.

Sea moss also contains prebiotics — which help increase probiotics and support gut health — and antioxidants. Many supplement companies claim sea moss can help support the digestive tract, bolster reproductive health, and improve libido and mood stability.

So while it isn't necessarily a magic weight loss solution, there are many sea moss benefits and it could contribute to your overall health.

Ideally, if you eat a varied diet, you should be able to get all your vitamins and minerals through your daily intake of food — but if you struggle with this, sea moss or red algae supplements could be a helpful option.

Potential risks of having too much sea moss

If you are incorporating sea moss or Irish moss into your diet, it is important to be aware of how much sea moss you are having, and the risk of having large amounts.

One thing worth noting is that Irish moss contains iodine. While having some iodine is natural and healthy, having too much iodine can also be bad for you, particularly if you already have thyroid issues [12].

It can impact your thyroid hormones, cause stomach pain, and give you nausea or diarrhea [13].

There have also been concerns about sea moss and heavy metals such as lead and mercury because seaweed accumulates metals from its environment [14].

For these reasons, if you are considering eating sea moss for weight loss or other health reasons, it is important to make sure you are getting it from a reputable provider.

As always, we recommend speaking to a doctor or registered dietitian if you are trying to lose weight and thinking of experimenting with superfoods.

And remember, supplements aren't designed to replace a healthy lifestyle — they only work if you do.

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