The Complete List of Minerals & Vitamins in Sea Moss

September 29, 2022

Last updated on October 4, 2026

List of minerals found in sea moss

Sea moss is a name used for several red seaweeds. Irish moss, Chondrus crispus, grows along Atlantic coasts; Eucheuma and related seaweeds grow in tropical waters. Sea moss’s minerals, vitamins, and culinary uses have helped make it a popular superfood.

But it has become so popular that everybody wants to have a say in it. Not everybody is a nutritionist though, and most online information about sea moss's nutrients is shockingly erroneous.

Let’s debunk the myths and focus on science. How many minerals and vitamins does sea moss actually contain? What are they?

Minerals Vs Vitamins: What’s the Difference?

Before going through the detailed list of sea moss’s minerals and vitamins, let’s go back to the basics and review our nutrition lessons.

Sea moss provides a variety of nutrients. Nutrients are substances our organism uses to function. Here are 7 useful categories to consider, with dietary fiber included as a type of carbohydrate:

Carbohydrates
Proteins
Fats
Minerals
Vitamins
Dietary fibers
Water

Because they’re usually combined in nutritional supplements, minerals and vitamins are often thought to be the same thing, but they’re not.

Vitamins are organic substances made by plants or animals. There are 13 essential vitamins for our body (A, B, C, D, E, and K, with 8 vitamins in the B complex).

Minerals are inorganic nutrients. They come from soil or water and are absorbed by plants or eaten by animals. Essential minerals include calcium, copper, iodine, iron, magnesium, manganese, phosphorus, potassium, sulfur, sodium, selenium, and zinc. Our body needs major minerals, such as calcium and magnesium, in larger amounts than trace minerals, such as iron, copper, iodine, and zinc.

Vitamins and minerals act in concert and play vital roles. They support bone and cellular health, normal tissue maintenance, immune health, help convert food into energy, and more.

Nutritionists generally agree that there are about 30 vitamins and minerals that our body needs but cannot produce on its own or in sufficient amounts. That's why a varied diet is important and superfoods like sea moss or dietary supplements can make a big difference in health and wellness.

Sea Moss Minerals

Sea moss is often described as containing “92 of 102 minerals.” There’s a distinction worth remembering here: our bodies need a range of essential mineral nutrients, while the periodic table also includes elements with other roles. Let’s look at the nutrients and elements sea moss can take up from its environment.

The presence and exact amount of each mineral vary from seaweed to seaweed and depend on the environment in which it has grown. Sea moss absorbs minerals from the water around it. Wildcrafted sea moss grows in a natural marine environment, drawing from the minerals available there. That ocean-grown character is why we favor wildcrafted sea moss; species, water conditions, and preparation all help shape its mineral content.

What minerals are in sea moss?

According to the US Department of Agriculture, the following mineral values are reported for 10 g of raw Irish moss (FoodData Central record 168456). This is a food-comparison portion; dried sea moss and prepared gels have different water content and serving sizes:

Calcium: 7.2 mg
Copper: 0.0149 mg
Iodine: amount varies; not reported in this USDA record
Iron: 0.89 mg
Manganese: 0.037 mg
Magnesium: 14.4 mg
Phosphorus: 15.7 mg
Potassium: 6.3 mg
Selenium: 0.07 µg
Sodium: 6.7 mg
Sulfur: not reported in this USDA record
Zinc: 0.195 mg

Besides, depending on the water in which sea moss has grown, it may take up traces of a wider range of chemical elements. Here is an 80-entry element reference list. Names marked * are laboratory-produced elements included for the chemistry comparison, rather than naturally occurring sea moss minerals:

Actinium
Aluminum
Americium
Antimony
Argon
Arsenic
Astatine
Barium
Berkelium *
Beryllium
Bismuth
Bohrium *
Boron
Bromine
Cadmium
Cesium
Californium *
Carbon
Cerium
Chlorine
Chromium
Cobalt
Curium
Dubnium *
Dysprosium
Einsteinium *
Erbium
Europium
Fermium *
Francium
Gadolinium
Gallium
Germanium
Gold
Hafnium
Hassium *
Helium
Holmium
Hydrogen
Indium
Iridium
Krypton
Lanthanum
Lead
Lithium
Lutetium
Mercury
Molybdenum
Neodymium
Neon
Neptunium
Nickel
Niobium
Nitrogen
Osmium
Palladium
Platinum
Plutonium
Polonium
Praseodymium
Promethium
Protactinium
Radium
Radon
Rhenium
Rhodium
Rubidium
Ruthenium
Samarium
Scandium
Silicon
Silver
Strontium
Tantalum
Technetium
Tellurium
Terbium
Thallium
Thorium
Vanadium

Unlike what some self-proclaimed sea moss experts may say, not all these minerals are essential for the human body. Some may even be toxic if ingested in excess, especially heavy metals like mercury, lead, and others. So, make sure to only purchase sea moss products that have been tested for heavy metals.

Our wildcrafted sea moss is harvested from Saint Lucia and third-party tested for heavy metals and purity.

Organics Nature’s Mango Pineapple Sea Moss Gel brings wildcrafted sea moss and tropical fruit flavor together in a ready-to-enjoy jar.

What are the 10 minerals missing?

If you remember your chemistry class, the periodic table lists chemical elements. There are now 118 identified elements. Not all of them are mineral nutrients or essential for the body! That’s why counting elements and counting the nutrients we need are two different things.

But depending on where it grows, sea moss can take up some of the naturally occurring elements found in its surrounding water. The periodic table helps explain that range—it doesn’t mean every seaweed takes up every element. The laboratory-produced entries marked above belong to the chemistry comparison.

Nutritionally, what matters is that sea moss provides a range of essential minerals. How much it contributes depends on the seaweed, preparation, and portion you enjoy.

Sea Moss Vitamins

Sea moss also contains a surprising number of vitamins. The raw Irish moss reference below lists several vitamins, along with choline and beta-carotene.

What vitamins are in sea moss?

According to the FoodData Central database of the US Department of Agriculture, raw Irish moss has the following vitamin and related-nutrient values per 10 g. Choline is an essential nutrient, and beta-carotene is converted into vitamin A, rather than being an extra vitamin:

Vitamin C: 0.3 mg
Vitamin A: 0.6 µg RAE (11.8 IU)
Vitamin E: 0.087 mg
Vitamin K: 0.5 µg
Vitamin B6: 0.007 mg
Thiamin (Vitamin B1): 0.0015 mg
Niacin (Vitamin B3): 0.059 mg
Riboflavin (Vitamin B2): 0.047 mg
Vitamin B9 (folate): 18.2 µg
Pantothenic acid (Vitamin B5): 0.018 mg
Choline (an essential related nutrient): 1.29 mg
Beta Carotene (converted into vitamin A by the body): 7.1 µg

The same record lists vitamin B12, vitamin D, and retinol (a form of vitamin A) as assumed zero. As for minerals, the nutrient profile can vary with the seaweed and its preparation.

Looking for high quality wildcrafted Sea Moss? Look no further—explore Organics Nature for sea moss products to fit your routine. Shop the collection here now.

Does sea moss have Vitamin B12?

Many people who follow a vegan diet are told to eat sea moss for vitamin B12. Vitamin B12 (cobalamin) is an essential vitamin that’s commonly found in animal-based foods like meat, fish, and dairy.

Sea moss isn’t a reliable B12 source for a vegan diet. Choose fortified foods or a suitable B12 supplement to cover that need.

Can you take sea moss and multivitamins together?

You can include sea moss alongside a multivitamin when the combination suits your needs. Check both labels and the combined nutrient amounts, especially iodine. If you have a thyroid condition, are pregnant, or take medication, ask a clinician or pharmacist about your combination.

Warning: Sea moss is a potent natural ingredient. Due to its high content of iodine and other minerals, it should be consumed in moderation.

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