The Complete Nutrient Profile and Health Benefits of Irish Moss

Irish Moss (Chondrus crispus), a red seaweed harvested from the cold waters of the North Atlantic, has been valued for centuries as both food and natural medicine. Today, it’s best known for its use in sea moss gel, a nutrient-dense superfood that provides a wide variety of vitamins, minerals, and bioactive compounds.

Unlike many health trends that rely on hype, Irish moss has been studied for its nutritional content, and science confirms it is one of the richest natural sources of essential nutrients available from the ocean.

What Nutrients Does Irish Moss Contain?

Macronutrients

• Polysaccharides (Carrageenan) – soluble fiber that supports gut health and gives Irish moss its gel texture.

• Protein – about 6–10% of dry weight.

• Carbohydrates – largely dietary fiber.

• Lipids (Fats) – very low, with trace essential fatty acids like EPA and DHA.

Vitamins

• Vitamin A (Beta-carotene) – supports vision, skin, and immune function.

• Vitamin C – important for collagen production and immune defense.

• Vitamin D (trace amounts in sun-dried moss) – helps with calcium absorption and bone health.

• Vitamin E – a key antioxidant for skin and cellular health.

• Vitamin K – necessary for bone strength and blood clotting.

• B Vitamins (B1, B2, B3, B5, B6, B9) – crucial for energy metabolism, red blood cell production, and nervous system function.

• Vitamin B12 (trace amounts from microbial activity) – present in some sea moss samples, though not always bioavailable.

Major Minerals

• Iodine – supports thyroid function and hormone balance.

• Calcium – strengthens bones and teeth, helps with nerve function.

• Magnesium – supports energy, muscle relaxation, and stress reduction.

• Potassium – regulates heart health and fluid balance.

• Iron – essential for oxygen transport and energy.

• Phosphorus – builds strong bones and helps convert food into energy.

• Zinc – boosts immunity and supports wound healing.

• Copper – works with iron to build blood cells.

• Manganese – aids in metabolism and bone development.

• Selenium – an antioxidant important for thyroid and immune function.

• Sulfur – contributes to joint health, skin elasticity, and detoxification.

Trace Minerals

In addition to major minerals, Irish moss contains a wide range of trace elements found only in micro-quantities but still important for optimal health:

• Boron

• Chromium

• Cobalt

• Fluoride

• Lithium

• Nickel

• Rubidium

• Strontium

• Vanadium

• Molybdenum

Other Bioactive Compounds

• Polyphenols & Flavonoids – antioxidants that reduce cellular damage.

• Chlorophyll – helps with natural detoxification.

• Fucoxanthin – a carotenoid studied for anti-inflammatory effects.

• Taurine (amino acid) – supports cardiovascular and liver health.

• Amino Acids – including glycine, alanine, and proline, important for collagen and tissue repair.

Irish moss is a time tested, nutrient rich sea vegetable that provides an impressive spectrum of vitamins, minerals, and bioactive compounds. While it may not supply each nutrient in high doses, its broad range of over 90 different nutrients makes it one of the most complete natural foods on Earth.