Here’s what the science says

Nori, also known as Irish moss or its scientific name, CarrageenOften “used as a hardening agent in dairy products such as instant puddings, sauces, and ice cream,” according to the medical journal Elsevier’s series, “Advances in Food and Nutrition Research“.

But some believe that red algae, consumed in powder, capsule, or gel form, can boost the immune system and even aid in weight loss.

Edible nori has garnered more attention on social media in recent years, including celebrities such as rapper Meek Mill.

The popular supplement has even piqued the interest of wealthy investors.

In 2022, Mark Cuban and Kevin Hart invested $600,000 in a startup that sells edible nori gel. Their pitch is that the company’s founder, Alexiou Gibson, says he lost 300 pounds by adding seaweed to his daily latte.

There are plenty of people like Gibson who have shared their success stories after taking nori daily, but is there concrete evidence to support their claims? Here’s what the science says about whether seaweed actually benefits weight loss, boosts immunity, and other health-related changes.

Seaweed is rich in nutrients and contains vitamins A, C, E and certain B vitamins. Samar KulabThe Chicago-area registered dietitian told CNBC Make it.

These vitamins can “boost energy levels, boost our immune system, brighten skin, and support our body’s natural detoxification pathways,” says Kurab.

Other potential health benefits of consuming nori include:

1. Reduce inflammation: “It’s high in antioxidants, which may help reduce inflammation and reduce your risk of chronic disease,” says Kurab.
2. Supports Thyroid Function: “Seaweed contains Iodine helps regulate thyroid function. Iodine is something our bodies cannot produce, so we must consume it. The thyroid gland releases hormones that regulate mood, metabolism, and body weight, she adds. To prevent adverse effects, you shouldn’t exceed one serving of seafood per day with moss supplements; Kurab points out that its high iodine content can be detrimental if consumed in excess. Negatively affects the thyroid.
3. Improves Heart Health: “It also contains minerals like magnesium and phosphate, which contribute to blood pressure regulation and overall heart health,” says Kurab.
4. Regulates gut health: “Nori also contains prebiotics, which feed your healthy gut bacteria. (This) may improve digestion (and) again boost your immune system. Good gut health can also improve mental health,” she notes.

When it comes to seaweed’s effects on weight loss, “there’s simply not enough research to back it up,” says Kurab.

Seaweed’s effects on thyroid function may be why it’s thought to help with weight loss, but research doesn’t support seaweed as a weight loss agent.

If you’re planning to try nori, there are a few guidelines to keep in mind.

The first thing to know is dosage, says Kurab. “You want to make sure you’re only taking one serving a day,” she says.

For nori gel, it’s usually a scoop. But nori is also sold in supplements, drops, and capsules, so you should follow the product’s recommended serving size.

Also, if you have thyroid issues, “I recommend avoiding it, or talking to your doctor or nutritionist,” adds Kurab.

You should also choose carefully where you buy your nori products from, Kurab points out.

“You want to make sure it’s been third-party tested, because seaweed can contain heavy metals like mercury or lead, depending on where it’s harvested,” she says. By confirming that it has been tested by a third party, you can “ensure that (it) has not been exposed to significant amounts of heavy metals.”

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