Sea moss has long been used nutritionally for the micronutrients it contains. This includes an array of important minerals that sea moss can contribute to the diet, many of which are essential to optimal health.
It’s important to note that the term “seaweed” is most often used as a general term for several categories of sea plants, which would include leafy sea plants like kelp, dulse, wakame, and sea moss. Different types of seaweed are most often categorized by their color, size, and shape, but are all very similar. As such, it’s presumed that the health benefits and nutritional composition of seaweed varieties would also pertain to sea moss.
Mineral Content May Differ Between Species
The mineral profile of seaweed is extremely diverse. This is largely because it grows and lives in the ocean, and therefore contains the minerals that are naturally found in this environment. Keep in mind that the mineral profile of sea moss, and sea plants in general, can vary significantly depending on the type, batch, and amount you use or consume.
Research shows that the mineral content of sea plants is location and species specific. Seaweed will selectively absorb certain minerals from its surrounding environment, which is why there can be notable differences between various types. That being said, sea plants remain a rich source of beneficial minerals for human health and the potential for nutrient diversity doesn’t negate that.
What Minerals Are in Sea Moss?
Sea plants contain a wide variety of important minerals in varying amounts. Some of the most prevalent minerals often identified in various sea plants and seaweed are detailed below.
Iodine is an essential mineral for normal thyroid function and has a key role in human growth, development, and reproduction. While most iodine is found in fish and seafood, dairy products, eggs, and iodized salt, seaweed and sea moss are also excellent sources. In fact, even small daily amounts of seaweed were able to successfully replete iodine deficient women in just two weeks in a 2014 study.
The amount of iodine found in foods, including sea plants, can vary substantially due to how much is in the environment in which they live and grow. While iodine is an essential mineral, it’s important not to consume it in excess as this can lead to thyroid problems. Rather, using sea moss products modestly in conjunction with other natural sources may help maintain a healthy balance of iodine in the diet.
Magnesium is a cofactor for over 300 enzymes in the human body, playing a crucial role in processes like protein synthesis, nerve and muscle function, blood pressure regulation, and blood sugar control. Magnesium is needed for the body to produce energy, make DNA and RNA, and maintain normal heart rhythm.
Calcium is the most abundant mineral in the human body, most of which is stored in bones and teeth. It is essential for healthy circulation, hormone and enzyme release, nerve and muscle cell communication, and skeletal strength.
Phosphorus is a component of your bones and teeth as well as genetic material like DNA and RNA. It helps your body carry out a number of chemical processes and make energy.
Zinc is found in cells throughout the entire human body and plays a big role in immunity. It helps with wound healing and is necessary to the ability to smell and taste things. Your body also needs zinc to make DNA, RNA, and other genetic material, as well as for optimal growth and development.
Iron is necessary for growth, development, and hormone synthesis. It’s used by the body to make a protein in red blood cells called hemoglobin, which carries oxygen from your lungs to the rest of your body. Iron is also needed to make the protein myoglobin, which transports oxygen to your muscles. Getting enough iron is important for optimal energy levels.
How Many Minerals Does Sea MOss Have?
You may have heard that sea moss has 92 minerals, but this can vary greatly. To give you a good example of the mineral content in sea moss and seaweed, here is the profile of just 20 grams (4 Tablespoons) of raw Irish moss, according to the USDA Food and Nutrient Database. DV stands for Daily Value, the amount of a nutrient in a serving of food to help consumers determine how it can fit into your overall diet to meet needs.
Here is an example of a sea moss mineral list:
- Calcium: 15 mg (1% of the DV)
- Iron: 2 mg (11% of the DV)
- Magnesium: 30 mg (7% of the DV)
- Phosphorus: 32 mg (3% of the DV)
- Zinc: 0.5 mg (5% of the DV)
Iodine data on foods is difficult to standardize due to its high variability. According to data from the USDA, FDA, ODS-NIH Iodine Database, 100 grams of raw nori seaweed contains 2320 mcg of iodine.
It appears that seaweed or sea moss in dried form may offer an even more concentrated amount of certain minerals. For example, 20 grams of dried agar seaweed contains the following mineral amounts.
- Calcium: 125 mg (10% of the DV)
- Iron: 4.5 mg (25% of the DV)
- Magnesium: 154 mg (37% of the DV)
- Phosphorus: 10 mg (<1% of the DV)
- Zinc: 1 mg (10% of the DV)
How to Get the Benefits of Sea Moss Minerals
Thanks to the creativity of Bey Moss, the benefits of the minerals naturally found in sea moss can be enjoyed in a number of forms.
Whether you want to use sea moss products topically on your skin or hair, or consume them orally, you can reap the benefits of its minerals. Bey Moss products allow for sea moss minerals to be consumed as gummies, capsules, powders, and gels, or used as personal care products like soaps and shampoos. This way there is a sea moss product rich in minerals that can fit into any modern lifestyle.
However you choose to use sea moss, this nutrient-dense and unique sea plant can contribute a number of important minerals to your life.
Ana Reisdorf, MS, RD is a Registered Dietitian Nutritionist and freelance writer with 13-years of experience in the field of nutrition and dietetics. Through her writing she demonstrates her passion for helping people achieve ideal health and make transformational changes in their lives.