Seaweed might be best known for its slippery feel and unique ocean scent, but it’s also one of nature’s most underrated superfoods. Certain species are packed with essential nutrients, antioxidants, and compounds that support overall wellness. Let’s dive into some of the most nutritious types of seaweed and explore the powerful benefits they offer for your health.

What is Seaweed?

Seaweed refers to thousands of species of marine plants and algae that grow in oceans, lakes, and rivers. With over 12,000 known species, and likely many more, seaweeds vary in size, color, and texture. They're grouped into three color types: brown, red, and green.

Seaweed plays an important role in aquatic ecosystems. Many species are edible and nutrient-rich, although some, especially freshwater types, can be toxic.

Out of the 600+ edible species worldwide, around 30 to 40 are commonly harvested and used in foods, supplements, and health products.

Commonly Consumed Edible Seaweeds

These are the most well-known and commercially available:

• Nori – sushi wraps
• Wakame – soups and salads
• Kombu – Japanese broths (dashi)
• Dulse – eaten dried or cooked
• Sea Moss (Irish Moss) – health tonics and gels
• Kelp – iodine-rich supplement
• Hijiki & Arame – Japanese side dishes
• Sea Lettuce – green salads or soups

Top Seaweeds for Health Benefits

Although there are plenty of edible seaweeds, there are some superstar seaweeds that stand out for their health benefits. Here are a few of the most popular and benefit-packed seaweeds, commonly found in seaweed supplements:

Nori

A red algae known for its mild umami flavor, often used in sushi or as seaweed chips. Nori is rich in protein, vitamin B12, and antioxidants, great for energy, skin, and immune support.

Irish Sea Moss

This red algae has gained popularity for its support in gut health, immunity, skin hydration, and mineral replenishment. It contains iodine, magnesium, potassium, and prebiotic fibers.

Kelp

This brown alga is often seen on the shoreline. It’s a natural source of iodine, which supports thyroid health and hormone production, and alginates, which help bind toxins and support digestive comfort. Alginates are a type of carbohydrate believed to support the relief of GERD symptoms by interacting with stomach acid.

Dulse

Dulse is a red algae rich in minerals, iron, and potassium. It also contains protein and is used to support blood health and muscle function. Fun fact: Smoked dulse is often described to taste like bacon!

Special Compounds in Seaweed

Iodine: an element that is essential for thyroid hormone production. Iodine cannot be produced in the body, so it is added to salt and found in some foods such as seafood, eggs, and milk.

Fucoidan- a sulfated polysaccharide found in brown seaweed. Recent studies have found that it supports immune function and promotes antiviral and anti-inflammatory effects.

Carrageenan- found in sea moss and is used to thicken foods. Due to its thickening properties, it is believed to support gut lining and digestive health.

Polyphenols and Fucoxanthin- found in brown seaweeds, they are believed to support metabolic wellness and weight control.

Who Should Take Seaweed Supplements

Seaweed supplements may be ideal for individuals with or who are looking for:

Low iodine/thyroid support- Low iodine can lead to an enlarged thyroid or hypothyroidism (underactive thyroid) and can cause symptoms such as fatigue, weight gain, and constipation, among other symptoms.

Vegans- Because vegans follow a strict plant-only diet, seaweed might be one of the best sources of iodine. They are also rich in iron, B12, and protein.

Sluggish metabolisms- Iodine and fucoxanthin, found in brown seaweed such as kelp, may support metabolic function and weight management.

Poor diet or under stress- Seaweeds are rich in nutrients such as magnesium, potassium, B vitamins, and antioxidants that support nervous system health and overall wellness.

Detox support- Some compounds in seaweed can bind to heavy metals, support liver detox and health, and support digestive regularity.

Nutrient deficiencies – Seaweed is rich in trace minerals, often missing from modern diets.

Skin and joint support- Seaweeds such as sea moss contain nutrients that support collagen, hydration, and promote reduced inflammation.

Seaweed Supplements at Health Hispanica®

Seaweed Complex™ - a dietary supplement formulated to support thyroid function, metabolic balance, and antioxidant activity. It contains kelp, spirulina, chlorella, dulse, and nori.

Sea Moss+™ - Made up of quality sea moss and a combination of seaweeds, including chlorella, kelp, and spirulina. Sea moss is rich in essential minerals like iodine, magnesium, and potassium, which are important for overall health. Its natural nutrient profile supports key bodily functions such as thyroid activity, digestion, and immune system maintenance.

Honorable Mentions: Seaweed’s Superfood Cousins

Chlorella

Although not technically a seaweed, it is often grouped with them. Chlorella is a single-celled green alga (microalgae) known for its impressive nutrient profile and strong detoxifying properties. It is extremely high in chlorophyll and contains many other nutrients.

Spirulina

Although often grouped with seaweeds, spirulina is a blue-green alga (cyanobacteria), not a true seaweed, but it’s one of the most nutrient-dense supplements on earth. It contains all 9 essential amino acids and is considered a complete protein source. It is also rich in vitamins, minerals, antioxidants, and plant compounds, making it a true superfood!

Ride the Wellness Wave: Add Seaweed to Your Routine

Whether you're looking to balance your hormones, boost your energy, support your gut, or fill nutritional gaps, seaweed supplements pack serious plant power. From the sea’s shores to your daily supplement stack, these ocean-grown superfoods offer a simple way to fuel your body with essential nutrients, naturally.

Your Hispanic American Health Store

Health Hispanica® is a Hispanic-American health store specializing in supplements from Hispanic-American-owned brands such as Natura-Genics® and Yerba Farma®. We strive to provide quality and innovative supplements at fair prices and educate our clients and community on healthy living. 

The statements above have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to diagnose, treat, cure, or prevent any disease.