What Are the Vitamins and Minerals in Sea Moss?

Sea moss, also known as Irish moss (Chondrus crispus), is a type of red algae that grows naturally along the rocky coastlines of the Atlantic Ocean, including parts of the Caribbean, Ireland, and North America. Sea moss has obtained superfood status for a reason - it's naturally rich in essential minerals and vitamins. But with rising popularity comes a wave of misinformation.

 

Everyone’s talking about it, but not everyone’s getting it right.

How many nutrients does sea moss really offer, and which ones matter most?

Nutrients: Back to Basics

Nutrients are the building blocks our bodies rely on to function properly. They fall into seven key categories:
• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Dietary fiber
• Water

 

While vitamins and minerals are often grouped together in supplements, they’re actually quite different.

 

Vitamins are organic compounds made by plants or animals.

Minerals, on the other hand, are inorganic elements that come from the earth- absorbed by plants and passed along through the food chain. Key essential minerals include calcium, iron, magnesium, zinc, and iodine, among others.

Together, vitamins and minerals power critical functions: building cells, supporting immunity, and converting food into energy.

And with sea moss, you get many of them in one clean, ocean-grown source.

How Sea Moss Accumulates Nutrients

Marine Environment

Sea moss grows in mineral-rich ocean waters, absorbing nutrients directly from its surroundings. The ocean is a natural reservoir for a wide range of minerals, trace elements, and vitamins, which sea moss can accumulate efficiently.

 

Cellular Structure

Like other seaweeds, sea moss has a porous cellular structure that allows it to absorb and store high concentrations of nutrients, including iodine, magnesium, calcium, potassium, iron, and zinc. This makes it a potent source of these micronutrients compared to many land vegetables.

 

Diversity of Compounds

Sea moss is not just rich in minerals; it also contains a variety of vitamins, amino acids, antioxidants, polyphenols, and fiber These compounds contribute to its reputation as a “superfood.”

Are there 92 minerals in sea moss?

Sea moss naturally absorbs minerals from the ocean waters where it grows. That’s why wildcrafted sea moss - sustainably harvested from its natural marine environment - contains significantly more minerals than pool-grown varieties, which lack the same nutrient density.

It’s also important to note that the exact mineral content in sea moss can vary based on location, water quality, and environmental conditions. Not every plant contains 92 minerals - but the best sources offer a rich, diverse profile.

 

According to the U.S. Department of Agriculture, one serving of sea moss provides meaningful amounts of 12 essential minerals, including:

  • Calcium
  • Copper
  • Iodine
  • Iron
  • Manganese
  • Magnesium
  • Phosphorus
  • Potassium
  • Selenium
  • Sodium
  • Sulfur
  • Zinc

Depending on the water in which sea moss has grown, it may also contain traces of up to 106 other minerals and elements (there are 118 total known elements).

From a nutritional perspective, the exact trace mineral profile matters less than the overall impact: sea moss consistently provides many of the essential minerals our bodies need - in meaningful amounts - when consumed regularly.

What are the vitamins in sea moss?

Sea moss is also rich in vitamins - including all of the essential ones. It delivers 12 in notable amounts, with several others present in smaller, trace amounts.

According to the U.S. Department of Agriculture’s Food Data Base, sea moss provides significant amounts of the following 12 essential vitamins:

  • Vitamin C
  • Vitamin A
  • Vitamin E
  • Vitamin K
  • Vitamin B6
  • Thiamin (Vitamin B1)
  • Niacin (Vitamin B3)
  • Riboflavin (Vitamin B2)
  • Vitamin B9 (Folate)
  • Pantothenic acid (Vitamin B5)
  • Choline (similar to vitamin B complex)
  • Beta Carotene (converted into vitamin A by the body)

Takeaway

In a sea of wellness trends and misinformation, it’s easy to get swept up by exaggerated claims. But the truth is powerful on its own: sea moss is naturally rich in essential vitamins and minerals that nourish the body from within. By choosing wildcrafted, high-quality sources - like Mosse - you’re embracing the real science and leaving the guesswork behind.