First things first: “There seem to be quite a few health benefits of sea moss, but they aren’t heavily studied,” Czerwony warns, “and the U.S. Food and Drug Administration does not approve sea moss supplements.”

There’s plenty of research data on the health benefits of seaweed, sea moss’s cousin—just not on sea moss specifically. Still, it’s generally considered safe for consumption, and the benefits align with those of other seaweeds.

It’s heart-healthy

Seaweed is a bit of a superfood. It has a higher fiber content than most vegetables, which is good, as fiber has many positive effects on the body. It can improve blood sugar control, help lower your cholesterol, and reduce your risk of chronic diseases like diabetes and heart disease.

“Studies show that sea moss may help lower bad cholesterol, which is one of the factors for heart disease,” Czerwony says. It has also been shown to help lower blood pressure, another key factor in heart health.

It may promote weight loss.

Remember how much fiber seaweed has? High-fiber foods are filling foods, which means they may keep you from overeating. “Fiber keeps us fuller longer, which may help with weight control,” Czerwony says.

It’s a good source of iodine.

Iodine is one of the keys to a healthy thyroid, but because your body doesn’t make iodine on its own, you can only get it through diet. (Most people, however, get enough iodine from dairy products, seafood, and iodized salt.)

It supports gut health.

Your digestive system is full of bacteria, some good and some bad. And because gut health is associated with overall health, balancing out those bacteria is essential to your wellness. Algae, including sea moss, is a good source of fiber and live bacteria. “It can help replenish the good bacteria in our gut,” Czerwony says.

It may boost your immunity.

One study showed Atlantic salmon that ate sea moss to have a more efficient immune response than salmon that didn’t. Of course, fish and people have very different bodies, and no similar studies have yet proven the same effect on humans.

Still, a healthy gut is associated with a healthy immune system. And sea moss is also high in iron and antioxidants, contributing to immune health.

It can build muscle and aid in workout recovery.

Sea moss is rich in an amino acid called taurine, which helps with muscle-building. “When we exercise, we get little micro-tears in our muscles,” Czerwony explains, “but amino acids can help with that recovery.”

Sea moss also has about 6 grams of protein per 100 grams, an exercise staple. Just don’t rely solely on sea moss for exercise recovery! You still have to ensure you’re getting enough healthy food, hydration, rest, etc.

Side effects of taking sea moss supplements

Sea moss is mainly considered healthy, though it contains varying amounts of good nutrients and some less healthy stuff (which we’ll get to in a moment).

“Sea moss is a product of its environment, so its nutritional value depends largely on where it’s grown,” Czerwony says. “Unfortunately, there’s no real way to know exactly what’s in it or how much, and one batch may have a higher potency than the next one.”

Sea moss is associated with two key risks.

You could consume too much iodine.

Too much of a good thing becomes a bad thing, as is the case with iodine. In fact, endocrinologists advise against taking iodine supplements unless specifically indicated by your doctor, as they may actually have a negative effect on your thyroid.