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Is sea moss the new turmeric? The benefits of sea moss—or Irish moss—have worked their way into the mainstream health and wellness conversation. This red algae is most often found in supplement, pill, or gummy form. Unlike nori or wakame, you don’t want to wrap your vegan sushi with it. Sea moss is not considered a delicacy so much for its flavor but for its natural health-boosting powers. Superfood or not, we’ll try anything vegan once. Here is how to get more sea moss into your life and how you can benefit from seaweed’s cousin.

Sea moss, Irish moss, Irish sea moss, red seaweed, and Chondrus crispus are all the same thing—but it’s not moss. The ocean-dwelling specimen is an algae—a term used for a wide range of aquatic organisms with the ability to photosynthesize. All types of seaweed are also classified as algae, not plants. Regardless of what you call it, algae are vegan, so we, too, can reap their benefits. 

Sea moss grows year-round and is native to both coasts of the Atlantic Ocean—think North America and Northern Europe. It can be found on the surface of oceanic rock formations. Those who harvest sea moss—or Mossers—typically do so by hand, using a long pole to pick off the leafy tops that would then be dried and processed. 

Poverty-stricken populations have been documented to consume sea moss during times of food shortage. For example, during the Irish Potato Famine in the 19th century, people would make soups out of sea moss to supplement their nutritional needs; others would eat it straight, though it’s not particularly appetizing. No one these days could turn a profit trying to pass sea moss as a crunchy, healthy snack. 

Beyond providing nutrients in times of deprivation, sea moss has been touted as a health food for hundreds of years. It’s also been sourced to make carrageenan—a thickener commonly used in dairy and non-dairy milks, ice creams, puddings, and more. 

Like most foods that claim to be “superfoods,” sea moss has been characterized with a dizzying array of benefits. Of course, it’s best to take these claims with a grain of (sea) salt and realize that while it very well may provide a slight health boost, no food is a cure-all. That being said, here is what is said of sea moss benefits. 

Like seaweed, sea moss is low in calories and fat but high in essential nutrients. Sea moss contains 92 out of the 110 minerals the human body uses in various concentrations. A 100-gram serving of sea moss contains just 49 calories but six grams of protein. It’s also high in fiber—a nutrient most Americans don’t get enough of. Fiber can aid in weight loss and maintenance and improve gut health. Other notable minerals in sea moss include vitamins B and C, magnesium, sulfur, manganese, calcium, phosphorus, and zinc. Again, the concentration of these minerals vary—sea moss isn’t equivalent to a vitamin. 

Some research has purported that sea moss can aid in digestion. A study published in the BMC Complementary Medicine and Therapies Journal found that sea moss exhibited prebiotic properties in animal test subjects. Researchers claimed it helped restore the microbiome and decreased the amount of “bad” bacteria in the gut. Anecdotally, sea moss enthusiasts have reported improved digestion, more regular bowel movements, and feeling “lighter” when they incorporate some form of sea moss into their diet. If you’re having tummy trouble, a daily dose of sea moss may be worth a shot. 

Antioxidants are compounds that fight free radicals—essentially agents that trigger inflammation due to a stressor. Acute, or temporary, inflammation is natural, but chronic inflammation can lead to a host of issues such as Type 2 diabetes, heart disease, arthritis, and cancer. Eating sea moss every day won’t make you immune to these diseases, but consuming high-antioxidant foods on the regular is an easy way to practice prevention and bolster your health. 

Yes, sea moss is high in protein, but you don’t get much of it in supplement form, making the protein content negligible. Sea moss has been said to aid performance because it contains sufficient amounts of taurine—an amino acid associated with muscle-building. Its high antioxidant content may also benefit your workout by reducing inflammation and speeding up your recovery time, meaning you can train more often at the same or elevated intensities. 

While related to seaweed, you won’t find sea moss near the nori sheets and kelp noodles. Sea moss is most often found in the supplement aisle in the form of a powder, gel, or capsule. Popular brands that carry sea moss include Freshly Rooted Tribe, Essential Sea Moss, Atlantic Gold Sea Moss, Herbal Vineyards, and Organics Nature.

A capsulized form of sea moss is a no-brainer—just swallow and you’re set. However, the powdered and gelatinous varieties of sea moss can leave some first-timers stumped. The powdered form is a bit more versatile. The easiest way to try it is by treating it like a protein powder and blending it into your morning or post-workout smoothie. Sea moss can also be used as a thickening agent in vegan ice cream, sauces, jams, and more. Check out these recipes to use up that jar of sea moss you may have bought on impulse. 

This ice cream doesn’t cut corners—it calls for real deal vanilla bean. You’ll have to freeze the mixture overnight, so be sure to allot this time before you plan on serving your sea moss-infused frozen treat.  Get the recipe

No, it doesn’t taste like seaweed. This sweet, spiced beverage is served with plenty of nutmeg, cinnamon, and vanilla accents. Serve it chilled, warm, or at room temperature with an optional floater of rum.  Get the recipe

While low in sugar and high in fiber, this homemade jam packs a flavor punch. Try swirling it onto your morning bowl of oats or liberally spreading it over just-toasted sourdough bread.  Get the recipe

Drinking a nutrient-dense smoothie first thing won’t guarantee an awesome day, but it can definitely better your odds. This vibrant beverage is just slightly sweet with notes of coconut and mint to disguise the “green” taste of kale and celery. Chug it down and put on your power outfit—it’s going to be a great day.  Get the recipe

Essentially a thick smoothie featuring the mighty açaí berry, this fruity bowl easily disguises the taste and texture of sea moss gel or powder. Top with vegan granola, berries, shaved coconut, and sliced bananas for a hearty breakfast that almost tastes like dessert.  Get the recipe

For more on vegan health and wellness, read: How to Get Iron on a Vegan Diet How to Get Calcium on a Vegan Diet What Is Soy-Free Tofu and 5 Reasons to Try It

Tanya Flink is a Digital Editor at VegNews as well as a writer and runner living in Orange County, CA.

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