Irish sea moss has become a rising star in nutritional supplementation in recent years. But the Irish have known about the power of this algae for hundreds of years. It was carried on trips or placed around the home to promote good health and fortune in Irish folklore, and was even used to treat respiratory diseases like pneumonia and tuberculosis back in the eighteen hundreds. And thanks to its dense nutrient content, it was also a staple food during the devastating potato famine of the 1840s.
Today, many people still swear by the nutritional superpowers of Irish sea moss, but what does the science say? Is it all hype, or were the Irish on to a good thing? Let’s take a look at the researched-backed benefits and uses of Irish sea moss.
1. Acts as a multivitamin
Packing an impressively wide variety of essential micronutrients, Irish sea moss is nature’s very own multivitamin. Consequently, a 100 gram serving meets almost half of your daily iron and folate needs and over a third of your magnesium requirements. It also contains over a quarter of your recommended daily riboflavin intake, which we need for growth and overall good health.
2. May support an underactive thyroid
Irish sea moss is packed with iodine, as well as another thyroid-essential trace mineral called selenium. Not only that but it actually contains the two main thyroid hormones. Studies on other very similar algae that contain these compounds have shown that they provide the body with a source of thyroid hormones and the means to produce more.
3. May strengthen the immune system
Are you prone to catching every cough, cold and stomach bug that comes your way? Irish sea moss is packed full of natural anti-microbial and anti-viral agents that may help your body to fight off infection. There’s even evidence to suggest that it can stimulate the production of key immune cells. It’s also loaded with immune-boosting compounds like Vitamin C and amino acids, as well as antioxidants that protect against cellular damage.
4. May protect respiratory health
Speaking of coughs and colds, one of their most annoying symptoms is the constant feeling of congestion and irritation. Potassium chloride, found in high concentrations in Irish sea moss, is a known expectorant, which means it thins the mucus and catarrh that causes congestion.
Expectorants relieve irritation of the mucus membrane and make it easier for you to clear your airways.
5. May promote a healthy digestive system
Just like your respiratory tract, your digestive tract is lined with a mucus membrane. When it becomes inflamed or damaged, you can end up with a host of gastrointestinal issues.
Certain compounds found in Irish sea moss break down to form a jelly-like fibre in the digestive tract. As well as helping to soothe inflammation in the gut’s mucus membranes, this fibre bulks up by absorbing moisture, which regulates gut function and promotes positive overall gut health.
6. May help to maintain good mental health
The high vitamin B and potassium content of Irish sea moss may help to support mental health. Vitamin B is widely known to support the nervous system and moderate the body’s stress response, while potassium has been shown to relieve the symptoms of depression, promote a positive mood, and relieve tension.
7. May indirectly support weight loss
While research hasn’t yet explored whether algae like Irish sea moss can directly affect body weight, some of the other evidence-backed benefits suggest that it could do so indirectly.
For example, an underactive thyroid often causes excessive weight gain due to an impaired metabolism. So by promoting healthy thyroid and metabolic function, it can be argued that Irish sea moss may help to resolve the underlying causes of weight gain, making it easier to achieve and maintain a healthy weight.
Secondly, because it ‘bulks up’ in the digestive system, dietary fibre is known to promote a feeling of fullness and satisfaction for longer after eating. Because Irish sea moss is rich in such fibre, it stands to reason that it might help people who are trying to reduce their food intake or battle cravings.
8. Promotes healthy skin
Sea moss is known for its high vitamin and mineral content, and for its ability to help the skin retain moisture. When it comes to skincare, most beneficial is its ability to prevent acne. It's is rich in sulphur, which has antibacterial properties and may help foster a healthy skin microbiome.
Sea moss is also great for fighting environmental effects. In addition to sulphur, it's also rich in magnesium, calcium, potassium, vitamin A and vitamin K— all ingredients that help hydrate the skin and protect from environmental elements.
So how is irish sea moss used?
1. Topical Application
Irish sea moss is often used in skin creams. One study found that a substance found in this algae, can reduce skin aging. The substance protects the skin by promoting cell growth and metabolism.

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