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Weight Loss
Sea Moss for Weight Loss: Is It Effective?
Weight Loss

Sea Moss for Weight Loss: Is It Effective?

Written by Edibel Quintero, RD | Fact checked by Fact checked by Rosmy Barrios, MD check
Last update: March 3, 2023
4 min

Consuming sea moss is one of the weight-loss tactics that have been touted online as effective, but does it really work? Is sea moss for weight loss a facade, or will it help you shed a few pounds off your waistline?

Sea moss for weight loss

Sea moss is rich in fiber, which keeps you feeling full longer, reducing your appetite. A reduced appetite means you don’t overindulge in food, contributing to gaining some extra pounds. 

Sea moss also aids in boosting your metabolism, helping your body convert calories into energy rather than increasing fat cells. The result is lower body fat, which has kept individuals in gyms to chase the elusive “body goals.”

So, what is sea moss, and how does it fit into the weight loss spectrum? Let’s find out!

Sea Moss for Weight Loss: Can It Help?

Sea moss is low in calories. A 10g serving has only 1 gram of carbs and 5 calories. With such a low-calorie composition, isn’t sea moss your perfect accomplice to fulfill your body’s calorie requirements while helping you lose weight?

Irish sea moss helps you lose weight in the following ways:

#1 It increases your feeling of fullness

Sea moss is rich in fiber and low in calories. Fiber takes longer to digest. Hence you feel full longer without exceeding your calorie limit.

When you eat raw sea moss or sea moss gel, you intake fiber in the form of carrageenan. You will not feel hungry as frequently as you would if you indulged in a low-fiber diet. The less you overeat, the more you are likely to lose weight.

#2 Sea moss can help you lose body fat

It is rich in minerals like iodine, which helps thyroid hormones control your body’s metabolism.

A good metabolism is a key to converting food into energy, a failure to which calories are stored as fat. However, be careful with the iodine intake, as too much iodine exceeding 150 micrograms per day for adults can lead to other health problems.

How much sea moss should you take per day to lose weight?

Taking 1,000 milligrams of red seaweed extract per day can help significantly reduce total body fat mass and weight. These findings were obtained from a 12-week study among 78 adults suffering from obesity.

The study population was exposed to taking 1,000 milligrams of seaweed extract daily. Researchers noted that this group had a significantly reduced body weight compared to their counterparts who didn’t consume the extract.

What Is Sea Moss?

Sea moss, also known as carrageen or Irish moss, is a red algae species that grows naturally in tide pools and waters, along with rocky North America and the European Atlantic coasts. Sea moss is edible and packed with nutrients with potential health benefits to the body.

Sea moss contains iron, sulfur, iodine, and magnesium, and it is a superfood that some people have eaten for years. Its generous carrageenan content enables it to be used as a stabilizer and thickener in the food industry.

The high mineral content in seaweed is essential for various body functions, including building muscle, regulating thyroid hormones, and improving bone health.

Sea moss also comes in handy to improve gut health and help relieve common cold symptoms such as congestion and sore throats.

So, where does sea moss come in for individuals who want to lose weight?

3 Sea Moss Benefits for Weight Loss

Sea moss has various health-related benefits. From supporting digestive function to giving you more energy and taking care of your heart. Here is a list of them:

#1 Helps regulate appetite

Sea moss helps individuals regulate their appetite. It is rich in carrageenan content, giving you some form of soluble fiber that keeps you full longer, reducing your appetite.

#2 Influence fat metabolism

Sea moss influences fat absorption and metabolism. Sea moss is rich in minerals like iodine, essential for improved thyroid function and regulating metabolism.

#3 Supports gut health

Irish sea moss has plenty of prebiotics, a plant fiber type that promotes the thriving of healthy bacteria in the gut. With good bacteria, the gut is healthier and runs more smoothly. You can also add a seaweed salad to your diet to reap all the benefits.

#4 Boosts immunity

The algae is rich in vitamins B and C, beta-carotene, and sulfur. These are crucial for healthy cell functioning. Sea moss also has potassium chloride, a mineral with anti-inflammatory properties that help boost the body’s immune system.

Sea Moss Side Effects

This superfood has its downsides as well. Some of them, such as bloating, constipation, stomach cramps, and diarrhea, can be minor, while others, such as consuming too much iodine through sea moss, might lead to serious health problems. 

Take a look at the most common cons of consuming sea moss:

#1 May cause diarrhea

The natural seaweed has lots of fiber that aids digestion and bowel movements. Eating sea moss in excess can greatly activate the algae’s laxative properties, causing diarrhea.

#2 May contain heavy metals

Sea moss may contain heavy metals like arsenic, lead, and mercury, depending on where it is grown. These metals are lethal to humans, especially if ingested in large quantities.

#3 There is a possibility of consuming too much iodine 

As mentioned before, sea moss is rich in iron, sulfur, iodine, and magnesium; therefore, you have to use it wisely. You shouldn’t excessively consume iodine, as it can lead to health problems like thyroid cancer.


Can you take too much sea moss? 

Eating too much sea moss high in iodine isn’t healthy for your body, as it can result in various health problems like hyperthyroidism, hypothyroidism, goiter, or thyroid cancer.

Does sea moss make you sleepy?

Sea moss can make you feel sleepy. It is rich in crucial sleep ingredients like vitamin D, calcium, magnesium, iron, and vitamin E.

Does sea moss cause diarrhea?

Sea moss can cause diarrhea if consumed in excessive quantities. It has laxative properties, so consuming large amounts of this natural seaweed can lead to diarrhea.

Does sea moss give you gas?

Yes, sea moss can give you gas. It has a high fiber amount, which can cause gas and bloating and interfere with digestion.

Is sea moss a blood thinner?

Some evidence alludes to sea moss having powerful blood-thinning or anticoagulant properties.

A Word From Our Dietitian

Sea moss is a powerful weight-loss tool. The algae is rich in fiber and low in calories, making you feel full longer because fiber takes longer to digest. The longer you feel full, the less likely you are to binge eat, helping you lose weight.

Sea moss is rich in important minerals that the body needs, including iodine, calcium, and magnesium.

Iodine helps regulate thyroid hormones, which are hormones responsible for metabolism. Be careful not to exceed a daily iodine intake of 150 micrograms for adults because you may risk developing health problems like goiter.

There are many other health benefits individuals can derive from taking sea moss. The benefits include supporting gut health, boosting immunity, and reducing appetite.

Irish moss isn’t for everyone regardless of its nutrient-packed benefits to the body. Avoid having it in your diet if you are on blood-thinning medication, pregnant, breastfeeding, you have hypertension, or if you are prone to certain allergies.

Consult your doctor or physician before embarking on sea moss for a weight loss journey.


Can you use sea moss for weight loss? The answer is yes.

It is rich in fiber to help you feel full longer; sea moss also aids metabolism, supports gut health, and is beneficial for heart health. Of course, this wonder of the sea has some downsides as well.

Overconsuming might lead to fever, nausea, diarrhea, bloating, stomach cramps, and constipation. Always consult with your healthcare provider before taking it, especially if you have issues with your thyroid gland. As much as sea moss for weight loss is effective, you should eat it in moderation. ColonBroom will help you in this regard, achieving a healthy gut with fewer side effects.

Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Fact checked by Rosmy Barrios, MD
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