Sea Moss Gel (Irish Moss): What it is, why people eat it, the easiest way to make it
TL;DR: Sea moss gel is a neutral, jelly-like thickener you can slip into smoothies, sauces, and soups. People use it mostly for its minerals (especially iodine) and soluble fiber. Keep servings small and be mindful of thyroid/iodine needs.
Soaked sea moss ready to be blended into gel.
Why people make & eat sea moss gel
Minerals—especially iodine (the thyroid mineral). Sea moss naturally contains iodine, which your body uses to make thyroid hormones. Too much iodine can be a problem, so moderation matters and individual needs vary.
Soluble fiber for your gut. Red seaweeds like Irish moss contain sulfated polysaccharides (including native carrageenan) that may act like prebiotics—feeding beneficial gut microbes. Evidence is promising but still emerging.
A whole-food thickener. Traditionally used to set puddings and thicken ice cream, sea moss gives body to smoothies, soups, sauces, and alt-milks without dairy, eggs, or gums.
Important safety notes (read me)
Iodine varies a lot by species and harvest. Some seaweeds are low; others can be very high. Keep servings small, rotate foods, and don’t rely on sea moss as your only iodine source.
Upper limit for iodine (adults 19+): 1,100 mcg/day from all sources. If you’re pregnant, have a thyroid condition, or take thyroid meds, talk to your clinician before using sea moss.
Contaminants: Seaweeds can accumulate heavy metals (e.g., arsenic). Choose reputable brands and avoid mega-dosing.
This post is for general info only and isn’t medical advice.
The Simple Recipe (Set-It-and-Blend)
You’ll need
2 oz dried Irish sea moss (I use: True Sea Moss Raw Irish Sea Moss – 16 oz bag)
Filtered water
Optional: 1–2 Tbsp lemon or lime juice (to neutralize ocean aroma)
Steps
Rinse well. Place dried moss in a large bowl. Rinse and swish several times to remove sand/salt.
Soak 12–24 hours. Cover with plenty of fresh, cool filtered water (add citrus if you like). The strands will expand and soften. Drain and rinse again.
Blend to gel. Add soaked sea moss to a blender with fresh filtered water. Start with a 1:1 to 1:1.5 (packed moss : water) ratio and blend until completely smooth. Add water to reach a pourable, creamy gel.
Set & store. Pour into a clean jar; chill 1–2 hours to fully gel. Refrigerate up to 1–2 weeks or freeze in ice-cube trays up to 3 months.
Use it. Most folks add 1–2 Tbsp to smoothies, coffee, chia pudding, oatmeal, soups, or sauces. I even add it to Margaritas 😅
Yields: depends on how thick you blend; roughly 2–3 cups gel from 2 oz dried moss.
Sea Moss Margarita?
If you are looking to hide your gel, try hiding in a frozen margarita.
How I actually use it (and hide the taste)
Smoothie base: 1–2 Tbsp gel + frozen berries + yogurt or coconut milk + vanilla.
Hot cocoa hack (keto-friendly): Whisk 1 Tbsp gel into hot milk/alt-milk, then add cocoa and a touch of sweetener.
Sauce thickener: Stir a spoonful into pan sauces or soups at the end; don’t boil hard.
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