When it comes to TikTok wellness trends, I’m game to try almost anything once, from mouth taping to eating two Brazil nuts every day. But I have to admit: When I started seeing videos of influencers choking down heaping tablespoons of gloopy-looking sea moss every day, I thought, Hmm, maybe this is one I skip. Well reader, I’ve put my grossed-out skepticism aside and not only tried sea moss gel myself (spoiler: not a fan), but I also asked registered dietitian and nutritionist Lon Ben-Asher for his thoughts on whether this is a wellness trend to adopt into your routine or skip.
I Finally Tried TikTok's Beloved Sea Moss—Did It Change My Life?
spoiler alert: it did not
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Updated Apr 27, 2025
original photo by sarah stiefvater
Meet the Expert
Lon Ben-Asher, MS, RDN, LD/N, is a registered dietitian with Pritikin Longevity Center + Spa, a health and wellness retreat in Miami, Florida. Ben-Asher is an educator in classes on Pritikin’s campus as well as a nutrition leader for Pritikin’s restaurant and grocery store excursions, and is passionate about helping clients see wellness results.
Right off the bat, I was pleased to hear from Ben-Asher that sea moss does actually have health benefits, and it’s not another non-scientifically-proven social media fad. Still, he admits that there still more research to be done to prove these benefits:
- Gut health: Once again, more research is needed, but Ben-Asher says that since sea moss contains a significant source of carrageenan, there are some studies suggesting potential it could improve the diversity of gut microbiota, since it may function as a prebiotic.
- Weight loss: Though he says there’s a lack of evidence proving that sea moss alone can help people lose weight, Ben-Asher says there are some studies suggesting that it may support weight loss because it contains the compound carrageenan. “The thought being that this compound may help you feel fuller longer because of its gelling effect which slows down digestion and gastric emptying, ultimately staving off hunger and reducing overall caloric intake,” he tells me.
- Thyroid health: Sea moss is a good source of iodine, an important mineral for proper thyroid function and regulating metabolism.
- Muscle recovery/energy: “Sea moss is good source of protein, which is a macronutrient very important to muscle recovery and also is high in mineral and electrolyte content which may help replete what has been lost through perspiration during a workout,” Ben-Asher says, with the caveat that more research is necessary to prove this link.
original photo by sarah stiefvater
My Experience Eating Sea Moss Gel
I am one of the least picky people I know and almost never shy away from interesting flavors and textures. But friends, sea moss is not pleasant. I bought an unflavored* version for two reasons: First, I saw lots of reviewers complaining that flavored jars tasted too artificial. Second, on Amazon, at least, flavored sea moss gel costs way more than unflavored sea moss gel. Since I’d never tried it (and was pretty sure it wasn’t going to become part of my daily routine), I decided to save around 15 bucks and go with the unflavored. I used the Raw Sea Moss Gel from the Brand Healistix.
Notice that asterisk after the first mention of unflavored? Yeah, that’s because this stuff absolutely has a flavor. It tastes like, for lack of a better word, the sea—like accidentally swallowing a bunch of water that’s vaguely fishy. Texture-wise, I didn’t hate it (I actually love a weird textured food), but I did not like it in conjunction with the temperature. Upon opening the jar, I saw that you’re supposed to refrigerate it after first use. Assuming I’d prefer a colder temp, I refrigerated my jar for 12 hours before trying it for the first time. Listen: My refrigerator is frigid, but for some reason, my sea moss gel never got all that cold. I’ll also note that you don’t have to eat sea moss by the spoonful—the method popularized on TikTok—some folks blend it into smoothies or even soups.
Unpleasant mouthfeel (and taste) aside, did I feel better while eating sea moss? Not really? I powered through for a week and a half, and noticed zero changes in that time. I totally get that the benefits of sea moss a.) probably take longer than 11 days to kick in, and b.) might not be noticeable to me on a daily basis, but knowing that I can get those same nutritional benefits from foods I actually like eating (more on that in a minute)? Going to stick with those.
Whether Ben-Asher would recommend it to his clients? He tells me, “The science is inconclusive on the validity and repeatability of benefits of sea moss with significantly more research needed to definitively recommend to clients.” Additionally, he notes that pregnant and breastfeeding women should avoid sea moss, as well as people who take anticoagulant medication. (There is also potential for iodine toxicity as well as metal contamination such as mercury and lead if consumed in high quantities.)
Luckily, just because sea moss was a failed experiment for me, Ben-Asher assures me there are lots of other foods that provide similar benefits, including:
- Green leafy vegetables such as spinach, kale, Swiss chard: great sources of potassium, magnesium and iron without the toxicity concern
- Legumes such as beans, lentil and peas: great source of protein; very nutrient dense
- Nuts and seeds such as pumpkin seeds and almonds: great source of magnesium and zinc
- Avocados and bananas: great source of potassium
- Berries: very high in antioxidants
- Prebiotic foods: onions garlic, oats, barley, apples and asparagus all support gut health
Considering Ben-Asher’s assertion that you can reap similar nutritional benefits from foods like spinach, lentils and avocados, I feel confident in tossing my sea moss jar and getting all that good stuff from foods that don’t make me gag.
