You’ve probably had seaweed before—maybe wrapped around sushi or as a crunchy snack from the health food store. But if you’ve recently heard health influencers talking about sea moss and wondered what the buzz is about, you’re not alone. Sea moss is gaining popularity in the health world, though it’s not as common yet as other seaweeds like nori (the one used in sushi).
Lately, more people—especially women—are taking sea moss as a powder, capsule, or gel and adding it to things like smoothies. Why? Because sea moss is packed with nutrients like folate, calcium, and iodine, which are important for women’s health. It may also help with immune support, gut health, energy, and even libido.
That said, sea moss hasn’t been studied very deeply, so there’s still a lot we don’t know for sure about its health benefits. But here’s what experts do know: seven possible ways organic sea moss supplements can support women’s health, who might want to avoid it, and how much to take if you want to try it out.
1. Packed with Important Nutrients
According to the U.S. Department of Agriculture (USDA), red algae like sea moss are full of vitamins and minerals your body needs—like vitamin C, iron, vitamin A, magnesium, zinc, potassium, and iodine.
Irish sea moss is especially high in calcium, which is super important for women, since they need more calcium than men to support strong bones.
It’s also a great source of folate, a nutrient that helps prevent anemia and supports a healthy pregnancy. In fact, one serving of Irish sea moss has 182 micrograms of folate—that’s almost half of what you need in a day, according to the USDA.
2. Supports Your Immune System
While there aren’t many studies on how sea moss affects the human immune system, one study on Atlantic salmon found that eating seaweed helped them fight off infections better.
That makes sense when you consider what’s in sea moss—it’s high in vitamin C, which is known to help your body prevent and fight off illnesses.
3. Good for Gut Health
Sea moss might be great for your gut (your digestive system). Why? Because it works as a prebiotic—which means it helps feed the good bacteria in your belly.
It also has a lot of nutrients, fiber, and may even help fight off harmful bacteria.
One cool thing about sea moss: it doesn’t break down easily during digestion. That means more of its healthy compounds make it all the way to your gut, where they can help balance your gut bacteria and support better digestion.
4. Supports Thyroid Health
Women are more likely than men to have thyroid issues, so it’s important for them to take care of their thyroid through healthy habits—and that includes getting enough iodine.
Without enough iodine, your body might make too much thyroid-stimulating hormone (TSH), which can lead to thyroid problems like hypothyroidism.
Sea moss has a good amount of iodine, which can help support thyroid health. But it’s important to be careful—not everyone needs more iodine, and too much can also cause problems. So while it can be helpful, it’s not for everyone.
5. Might Boost Libido (Maybe)
Some people say sea moss helps with libido (sex drive), but there isn’t solid scientific proof yet.
That said, sea moss might support your hormone levels, which play a role in sex drive. As mentioned, iodine supports the thyroid, and thyroid issues can sometimes lead to low libido, especially in women. If iodine helps your thyroid work better, it might help with libido too.
Sea moss also has zinc, another nutrient linked to hormone health. Some research suggests that zinc may help with sexual health in postmenopausal women—but only if they’re low in zinc to begin with. So while the benefits are possible, we still need more research to know for sure.
6. Good for Skin and Hair
Sea moss is full of nutrients and moisture, and it also has antioxidants and anti-inflammatory properties, which may be why it’s used in skin and hair products. It’s found in some hair masks, and many women take sea moss hoping for healthier hair, nails, and skin.
The National Eczema Foundation says that plant compounds in sea moss, called polyphenols, can help reduce inflammation, which is often the cause of skin conditions like eczema. Some studies even suggest sea moss may have anti-aging effects.
7. Supports Heart Health
Irish sea moss is rich in soluble fiber, which helps lower bad cholesterol (LDL). Fiber is also good for blood sugar control, weight management, and reducing the risk of chronic diseases like heart disease.
On top of that, sea moss is high in antioxidants, which protect your heart and may help keep your cardiovascular system healthy.
