Sea Moss vs. Spirulina: The Aquatic Superfood Debate

Sea moss and spirulina are perhaps the two most well known marine superfoods, but for the most part people tend to know very little about them beyond them being good for us in some way.

Whilst they do both have a lot of nutritional benefits, this tends to only apply if you're eating a relatively large amount of them, rather than taking them as supplements. If you're taking them as supplements then odds are you're looking for the specific compounds that give them their unique benefits beyond what you could get from a multivitamin. And when it comes to sea moss vs spirulina it comes down to carageenen and phycocyanins. (For the most part, there are also other compounds like fucoidan, but there are better sources for these).

And of course, if you want the benefits from both there's no reason that you can't take both together. And before we get into our comprehensive break down and the numerous health benefits that they offer we'll quickly mention that our sea moss blend, contains full theraputic doses of all of sea moss and spirulina's core compounds. You'd need to have about 10 capsules of none stanardized sea moss or spirulina, to get the same amount! And now the product plug is over, and back to the bit you're here for.

The Role of Phycocyanin and Carrageenan in Sea Moss and Spirulina

Phycocyanin: The Key Compound in Spirulina

Phycocyanin is the compound that gives spirulina it's bluish green color, and it's responsible its antioxidant, immune boosting and anti-inflammatory effects. The current research suggests that the blue green algae may also have neuroprotective effects.

Health Benefits of Phycocyanin

• Antioxidant & Free Radical Scavenging: Phycocyanin helps neutralize reactive oxygen species (ROS) and reduces oxidative stress, which can lower the risk of chronic diseases such as cancer and cardiovascular disease.

• Anti-Inflammatory Effects: Studies suggest that phycocyanin reduces inflammation markers like COX-2, making it useful for joint health, arthritis, and autoimmune conditions.

• Neuroprotection: Some research has shown phycocyanin may help protect brain cells from damage, potentially lowering the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

• Immune System Boosting: Early research shows that it can increase natural killer (NK) cell activity, which improves the body's ability to fight infections, but there aren't a large amount of human studies so far.

• Blood Sugar Regulation: Phycocyanin has been shown to improve insulin sensitivity and reduce fasting blood glucose levels, making it beneficial for individuals with type 2 diabetes.

Recommended Dosage for Phycocyanin

The concentration of phycocyanin in spirulina varies, but studies suggest that a daily dose of 200-400mg of pure phycocyanin is needed to see anti-inflammatory and antioxidant effects. Since spirulina is around 10% phycocyanin by weight, you would need to consume approximately:

• 2g - 4g of spirulina powder per day for moderate benefits.

• Or Take Nootrum Sea Moss Blend ;)

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Carrageenan: The Gel-Forming Compound in Sea Moss

Carrageenan is a natural polysaccharide found in red seaweed like sea moss that gives it its gel-like consistency. While processed carrageenan has raised some concerns, the natural form found in whole sea moss is considered beneficial for gut health, immune support, and joint function.

Health Benefits of Carrageenan

• Gut Health & Prebiotic Effects: Carrageenan feeds beneficial gut bacteria, helping to improve microbiome diversity and support digestion and immune function.

• Joint & Cartilage Support: It has been studied for its anti-inflammatory effects, making it beneficial for arthritis and joint pain. Interestingly poorly processed carragenen used in food additives has been shown to have an inverse effect, but there's a big difference between whole sea moss and standardized raw sea moss.

• Immune Function: And there's been a few studies showing Carrageenan has antiviral and antibacterial properties.

• Digestive Health: The gel-forming nature of carrageenan acts as a natural laxative and helps soothe the gut lining, reducing symptoms of IBS, acid reflux, and gastritis.

• Skin & Wound Healing: It acts as a hydrating agent helping with eczema, psoriasis, and overall skin moisture retention.

Recommended Dosage for Carrageenan in Sea Moss

The current research suggests that you're looking for about 500mg carrageenan that would be about:

• 4-8 grams of raw dried sea moss per day.

• 1-2 tablespoons of sea moss gel per day.

• 1000-2000 mg of sea moss powder per day.

• Or you guessed it, Nootrum Sea Moss Blend (Promise that's the last time we plug it, until the end).

These doses provide enough carrageenan to support gut health, joint function, and immune system balance.

So now onto the break down of what Spirulina and Sea moss actually are.

What is Sea Moss?

Sea moss isn't exactly perfect terminology, there's more than one kind, Irish Sea Moss is typically the one that most people are looking for, but there's also Fasle Irish moss, Jamaican moss, or Chondrus crispus. The one we're looking for is a type of red algae harvested from the Atlantic Ocean, most notably, you guessed it, in Ireland.

Nutritional Profile of Sea Moss

Sea moss has an exceptionally high content of micro and macronutrients. It's estimated that it contains 92 out of the 102 essential minerals and vitamins our bodies require although it's worth noting that you'd need to eat an incredible amount of that to actually get enough of them. We're talking kilo's, so the whole "contains 92 of the 102" claim does tend to be a little over promoted, especially because to get enough of most of your micronutrients from sea moss gel or raw sea moss you'd be going way over the safe limits for things like iodine. But, it's still not a bad source of essential nutrients, just you can't expect it to do all the heavy lifting.

For context here's a table of what you'd get from 100 grams of sea moss, keeping in mind nobody is taking that many supplements, or even eating that much sea moss gel.

Now, here’s a breakdown of its key nutrients:

• Carrageenan: A natural compound found in sea moss that gives it its gel-like texture. It's beneficial for gut health, immunity and potentially even joint support (although some studies say it's good some bad, that's all a bit complicated. But, overall it's responsible for most of Sea Moss benefits. There's even some suggesting it may have benefits for brain health.

• Fucoidan: Mostly found in brown seaweeds, most notably bladderwrack and, to a lesser extent, sea moss. It is known for its immune-boosting, antiviral, and anti-inflammatory properties, with studies suggesting potential benefits for gut health, cardiovascular function, and even cancer prevention. It's in our blended supplement, but we get it from bladderwhack rather than sea moss.

• Minerals: Rich in iodine, iron, calcium, magnesium, phosphorus, zinc, and selenium.

• Vitamins: A good source of B vitamins (B9 folate), Vitamin C, and Vitamin A. - It's also worth noting a lot of people talk about Sea Moss having b12, but it's actually a none bioavailable version, meaning it's no good to humans.

• Fiber: Contains algin, a fiber that acts as a prebiotic and improves gut health.

• Fatty acids: Includes omega-3 and omega-6 fatty acids, essential for heart health.

Health Benefits of Sea Moss

The list of sea moss’s health benefits is extensive. It has been traditionally used to support:

• Thyroid health: High iodine content supports thyroid hormone production.

• Dietary balance: Fills nutritional gaps with its vast variety of vitamins and minerals.

• Digestive health: Rich in algin fibers, acting as a natural prebiotic to improve gut health.

• Weight loss: High in dietary fiber, which regulates appetite, but, once again this is if you're eating a ton of it.

• Skin and hair health: Used as a topical gel for moisturizing, treating eczema, psoriasis, and acne.

• Immune support: Contains antioxidants that help fight infections and detox the body.

How to Consume Sea Moss

Sea moss is versatile and can be consumed in various forms:

• Raw

• Gel (popular in smoothies, soups, and skin care)

• Capsules & powder

• Gummies

What is Spirulina?

Spirulina, also called blue-green algae, is a microalga that grows in both fresh and saltwater. It’s not technically a plant but what's called a cyanobacterium (single-celled microbe). Spirulina has been on the menu for centuries most well known to be a staple in south america and even by the Aztecs as an energy booster.

Nutritional Profile of Spirulina

Like sea moss, spirulina is nutrient-dense:

• Antioxidants: As we've mentioned spirulina contains phycocyanin, which fights inflammation and oxidative stress, it's actually where most of the potential health benefits of spirulina come from.

• Protein: Interesting it's one of very few plants that are what we call a complete protein source, containing all essential amino acids and has more protein per gram than most plant-based foods. But, realistically you're never getting enough of this in your diet to cover your protein content. Especially not in a tablet form.

• Vitamins: High in B vitamins (B1, B2, B3), Vitamin E, and small amounts of Vitamin A and K.

• Minerals: Good source of iron, copper, magnesium, and manganese.

• Fatty Acids: Provides gamma-linolenic acid (GLA), an anti-inflammatory omega-6 fatty acid.

Health Benefits of Spirulina

Spirulina has many potential health benefits, including:

• Plant-based protein: Contains 30 times more protein than sea moss, but again you'll need to eat a lot of it for this, not just a couple of grams and Spirulina doesn't exactly taste great.

• Antioxidant & anti-inflammatory properties: Rich in phycocyanin to fight free radicals.

• Blood sugar control & cholesterol: May help manage blood sugar levels and reduce LDL (bad) cholesterol and has even been shown to reduce blood pressure in some studies.

• Energy & performance: There's also some decent evidence that supplementing with dried spirulina powder can improve physical endurance and stamina. Although there are better natural options for this.

How to Consume Spirulina

Spirulina is primarily consumed as a powder and can be:

• Mixed into smoothies and juices

• Sprinkled over meals

• Taken in tablets or capsules

Sea Moss vs. Spirulina: Which is Better?

Sea moss vs. spirulina—who wins? The answer depends on your health goals:

• Sea moss is better for thyroid health, digestive support, and skin/hair care.

• Spirulina is better for protein intake, immune support, and antioxidants.

Can You Take Sea Moss and Spirulina Together?

Yes! Taking both provides a comprehensive range of nutrients. However, it’s best to: stay within recommended dosages to avoid side effects.

Recommended Dosages

• Sea Moss: 4-8g raw, 1-2 tbsp gel, 1000-2000mg powder

• Spirulina: 2-4g powder per day

Alternative Sea Vegetables

If you’re looking for more nutrient-packed sea vegetables, consider:

• Chlorella: Green algae with detox properties.

• Kelp: High in iodine, supports thyroid health.

• Nori: Used in sushi, high in Vitamin A, C, and K.

Final Thoughts: Should I Get Spirulina or Sea Moss

Both sea moss and spirulina have a wide range of health benefits, and put together these natural supplements can be even more powerful. Chosing the best one for you is a bit of a toss up, but here at Nootrum, we say why choose when you can have both for a couple of bucks more than one by itself. And right now our Sea Moss and Spirulina capsules are available for $39.99. And on top of that it also has burdock root and bladderwhack adding even more nutritional benefits to gut function, cardiovascular health, skin health and increasing the antioxidant properties. Meaning you get way more bang for your buck when you shop with Nootrum. Of course we know we're biased, but the numbers don't lie :)