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Irish moss has anti-inflammatory, antibiotic, antioxidant, anti-viral and nutritive benefits

Irish moss

Chondrus crispus Rhodophyta

Irish moss red seaweed has a tradition of use in cough remedies. High in nutrients, electrolytes and prebiotic polysaccharide gels it is a nutraceutical. It is a great source of omega 3 essential fatty acid, protein, carbohydrates, minerals and trace elements.

Sustainability Status

Sustainability status

Not currently on risk lists but complete data may be missing on the status of the species. Read more about our sustainability guide.

Key benefits
  • Antioxidant
  • Anti-viral
  • Antibiotic
  • Anti-inflammatory
  • Bulking laxative
  • Nourishing
  • How does it feel?

    Irish moss has a soft yet crunchy texture with a gelatinous feel.

  • What can I use it for?

    Irish moss supports our cardiovascular health, digestive health as well as our respiratory health. It is a bulking laxative and prebiotic but can also be used as a cough remedy, immune support and nutraceutical.

  • Into the heart of irish moss

    The well-balanced mineral content of Irish moss, potassium, magnesium, iodine, calcium, iron, zinc, sodium and omega 3 essential fatty acids are shown to improve hypertension and cholesterol balance (1).

    Irish Moss also contains vitamin A, B (B1, B2, B9, B12), C, D, E, K. Protein levels are comparable with foods such as pulses, nuts and seeds (2).

    Vitamin B12 is controversial in that much research has previously shown the B12 to be an analogue and not bioavailable to humans. However, latest research seems to show some B12 is present in useable form, in some seaweeds, especially the red ones such as Irish moss and dulse (3).

  • Traditional uses

    Traditional use in Western herbal medicine shows Irish moss used as a convalescence food in a broth, (4) in contemporary nutrition this might be combined well in a mushroom and miso broth for an immune supportive nutrient rich recovery food, perhaps an alternative to bone broth for vegetarians and vegans.

    Irish moss was also traditionally used in cough remedies for its soothing, demulcent and cooling benefits. It was often boiled with liquorice, ginger and aniseed. (5)

  • Traditional actions

    Herbal actions describe therapeutic changes that occur in the body in response to taking a herb. These actions are used to express how a herb physiologically influences cells, tissues, organs or systems. Clinical observations are traditionally what have defined these actions: an increase in urine output, diuretic; improved wound healing, vulnerary; or a reduction in fever, antipyretic. These descriptors too have become a means to group herbs by their effects on the body — herbs with a nervine action have become the nervines, herbs with a bitter action are the bitters. Recognising herbs as members of these groups provides a preliminary familiarity with their mechanisms from which to then develop an understanding of their affinities and nuance and discern their clinical significance.

  • Traditional energetic actions

    Herbal energetics are the descriptions Herbalists have given to plants, mushrooms, lichens, foods, and some minerals based on the direct experience of how they taste, feel, and work in the body. All traditional health systems use these principles to explain how the environment we live in and absorb, impacts our health. Find out more about traditional energetic actions in our article “An introduction to herbal energetics“.

  • What practitioners say

    A useful addition to the modern herbal dispensary for it’s wide ranging, gentle, but deep supportive actions, used internally and topically.

  • Research

    Dried Irish moss (Chondrus crispus)
    Dried Irish moss (Chondrus crispus)

    A lot of the research and scientific evidence has been carried out on extracts of Irish moss constituents rather than the whole seaweed. However, traditional and empirical evidence should not be ignored as a useful knowledge source.

    There is evidence for Irish moss having antibiotic activity against Staphylococcus aureus (topical on skin), Escherichia coli in the gut and urinary tract, Streptococcus pyogenes in tonsilitis and ‘strep throat’ (8,9,10,11,12)

    Anti-microbial activity has been shown against Enterococcus faecalis at 100% effective in vitro by methanolic Chondrus crispus extracts (13)

    Enterococcus faecalis is a commensal bacteria, meaning it exists in small quantities in the human body without causing a problem unless it is allowed to proliferate, such as with immunocompromised people. This is most common in hospital acquired infections such as in wounds, gastrointestinal infections, urinary tract infections and even endocarditis especially in the elderly. There is some risk of antibiotic resistance. 

    The bacterial formation of biofilms, a sticky surface substance that encourages other bacteria to grow, for instance Enterococcus faecalis with E. coli, are part of the mechanism in antibiotic resistance. Chondrus crispus has been shown in bacterial research to inhibit biofilm production.

    Blood cholesterol and lipid-lowering effects of Carrageenan on human volunteers (14)

    This randomised crossover trial involving 20 human volunteers showed a substantial reduction in blood lipids and cholesterol levels after consumption of carrageen over an eight-week period. 

    In vitro research on Chondrus crispus extracts show dose dependant anti-oxidant activity (15)

    Studies show seaweed constituents such as phytosterols and carotenoids are able to cross the blood brain barrier and in the blood circulation promote neuroprotective benefits, antioxidant activity, and have a detoxifying effect by way of enhancing phagocytic clearance of neurotoxic peptides. (15, 16)

    Prebiotics from seaweeds: An ocean of opportunity? (17)

    Chondrus crispus is high in prebiotic polysaccharides which provide our health promoting gut flora with their preferred food. The gut flora we feed are the ones that proliferate. These promote good digestion and bowel regularity, and production of short chain fatty acids. This enhances the integrity of the protective mucous membrane layer of the gut and improves immune function. (17,18,19)

    Antiproliferative and antioxidant activities and mycosporine-like amino acid profiles of wild-harvested and cultivated edible Canadian marine red macroalgae (20)

    In vitro research on HeLa cervical cancer cells and U-937 lymphoma cells comparing cultivated and wild harvested Chondrus crispus shows the cultivated to promote apoptosis (programmed cell death) of the cancer cells more strongly. (21) In vitro research on human cancer cell lines has also shown effective cytotoxicity to tumour cells by Chondrus crispus extracts. (21)

    A study of methanolic extracts of dried algal powder of C. crispus showed in vitro cytotoxicity against the hepatic tumor cell line (HepG2), breast cancer cells (MCF7), colorectal adenocarcinoma (Caco-2), and adenocarcinoma of human alveolar cells (A549). Among all of them, Chondrus crispus extract was effective against 81.9% of HepG2 and 71.8% of A549 cells (20)

    Evaluation of the anticoagulant potential of polysaccharide-rich fractions extracted from macroalgae (22)

    This in vitro study on extracts of seaweeds, including Chondrus crispus in comparison with pharmaceutical anticoagulant medications heparin and Lovenox (Enoxaparin sodium) shows anticoagulant activity measured at only five times lower than the medication (22).

  • Did you know?

    Irish moss extracts, carrageenan, from the surface of the seaweed are used in the food industry as a thickener, emulsifier and gelling agent in foods such as ice cream, soup and baked goods. (23)

    An isolated extract is not the same as using the whole plant. The common name of carrageen sometimes used to describe the whole plant Chondrus crispus, is not the same as the ingredient listed on processed foods carrageenan. There are three types of extracted carrageenan, with the designated E407 additive number. Kappa, iota and lambda carrageenans have slightly different properties, they may create a solid gel, a viscous thickening emulsifying agent, or a clearing agent in beverages such as beer. 

    The belief is that use of other thickening and gelling agents are safer such as agar agar, which is extracted from other types of red seaweed such as Gracilaria. Gelatin from animal bones, and pectin from fruit such as apple cores and peel. (24,25)

    In the 19th century in Ireland, Chondrus crispus was traditionally used for a convalescence food, such as in the pudding called Blancmange, which is a set jelly like milk or cream based dessert, often flavoured with fruit juice. (26)

    The Physiomedical Dispensatory of 1869 describes Carrageen being boiled with sweetening and lemon or spices for a demulcent soothing remedy in coughs and colds. (12)

    Irish moss with many other seaweeds was a survival food in the Irish Potato Famine. Seaweed as food generally has been turned to in wars and times of crisis throughout history. This led to an association with consumption of seaweed and poverty. Today however, seaweed is enjoying a resurgence of popularity with the growing knowledge of the nutritional and medicinal benefits. (27)

    The benefits are not just directly nutritional and medicinal, but indirectly when used as crop soil compost and fertiliser, adding large amounts of well-balanced nitrogen, potassium and phosphorus needed to grow healthy vegetables and fruit, or used as a nutritious farm animal feed supplement.

    One notable nutrient is taurine, a semi essential amino acid. The human body can create small amounts of its own taurine, but studies have shown that taurine is used in higher amounts in pregnancy, ill health and the elderly. Vegetarians, and especially vegans are likely to consume very little of this which is usually found in meat, fish and small amounts in dairy produce. Chondrus crispus has high amounts of this nutrient. Taurine itself has been approved to improve outcomes of congestive heart failure in Japan, and a World Health Association study shows improvements in hypertension and hypercholesteremia. (28,29)

    Other uses include extracts of alginates in wound dressings, used in WWII by medic Major George Blaine who used them in burn wounds in the Far East.

    Alginates are used today in antacid medications, and in commercial wound dressings.

    Interestingly, boiling seaweed in clean water for ten minutes reduces the iodine content by 94%, however it also then reduces many of the beneficial nutrients. (30)

Additional information

  • Botanical description

    Classed as a red seaweed (Rhodophyta) inhabiting deeper sea water rocky shores. 

    Reddish purple, sometimes green when exposed to the sun, or iridescent when under water, small and bushy, the fronds grow dichotomously; dividing into two, sometimes several times, from a stalk or stipe and are flat with rounded tips (35).

  • Safety

    Some safety concerns have been raised, especially with degraded carrageenans with questions and concerns raised about promotion of digestive system cancers, colitis, gastric and duodenal ulcers, glucose intolerance and immune suppression. Some of this risk is believed to be related to the inflammatory action on the gut mucous membrane layer, damaging the cells and eroding the fatty and mucosal tissues (23).

    There is no research on safety in pregnancy and breastfeeding for the use of Chondrus crispus, especially because of the iodine content. Therefore, food quantities only is recommended (31).

     

  • Interactions

    A theoretical interaction between anticoagulant medication and high levels of Chondrus crispus intake is possible (30).

    Due to high iodine content of Irish moss, interactions may occur with thyroid medication and amiodarone (which contains 37.3% iodine and may increase iodine levels) (32).

  • Contraindications

    Care should be taken in thyroid conditions, refer to a professional, especially if on medication (30,32).

  • Preparation

    Chopped or dried and crumbled into soups, stews, curry, Bolognese, casseroles. 

    Used at 10% medicinally in cough medicines, as an extra source of vitamins and minerals and in the form of tincture to add to creams or gels for a healing antiseptic effect.

  • Dosage

    The consumption of 4 g daily of Chondrus crispus is considered within the safety limits of iodine consumption in healthy adults (31).

  • Plant parts used

    The whole plant is used with the preference being to cut the seaweed from its stem and holdfast (root) so it may grow again.

  • Constituents

    Irish moss contains:

    • Macronutrients carbohydrates, protein, lipids (particularly polyunsaturated) (33)
    • Minerals: Sodium, phosphorus, calcium, magnesium, iron, zinc, copper, manganese, iodine
    • Beta carotene, a-tocopherol and ascorbate, essential amino acids histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and semi essential amino acid taurine, polyphenols and monosaccharides, glucose, galactose, mannose, arabinose, xylose and glucosamine
    • Isoflavones: Daidzin, daidzein, genistein, genistin, ononin, sissotrin, formonentin and biochanin (34)
Irish moss illustration (Chondrus crispus)
  • Habitat

    Rocky sea shores, lower intertidal deeper water and upper subtidal zones. Common throughout UK and Irish coasts and North Atlantic (35).

  • Sustainability

    Although Chondrus crispus is a commonly available seaweed, habitats are changing and seas are warming, meaning conditions are often hostile environments leading to depletion of many seaweeds. If gathering from the sea, care should be taken to leave the holdfast (root) to continue growing, take small amounts and leave plenty behind. Pollution from shipping, leisure activities, farmland run off, road and sewage outlets all have the potential to damage the marine environment. Water quality can be monitored by accessing organisations such as the marine conservation and campaigning charity Safer Rivers and Seas in the UK, and Northern Ireland. (36, 37, 38)

    Habitat loss and over-harvesting from the wild are two of the biggest threats faced by medicinal plant species. There are an increasing number of well-known herbal medicines at risk of extinction. We must, therefore, ensure that we source our medicines with sustainability in mind.

    The herb supplement industry is growing at a rapid rate and until recent years a vast majority of medicinal plant produce in global trade was of unknown origin. There are some very real and urgent issues surrounding sustainability in the herb industry. These include environmental factors that affect the medicinal viability of herbs, the safety of the habitats that they are taken from, as well as the welfare of workers in the trade.

    The botanical supply chain efforts for improved visibility (transparency and traceability) into verifiably sustainable production sites around the world is now certificated through the emergence of credible international voluntary sustainability standards (VSS). 

    Read our article on Herbal quality and safety: What to know before you buy  and Sustainable sourcing of herbs to learn more about what to look for and questions to ask suppliers about sustainability.

  • Quality control

    Herbal medicines are often very safe to take, however, it is important to buy herbal medicines from a reputed supplier. Sometimes herbs bought from unreputable sources are contaminated, adulterated or substituted with incorrect plant matter.

    Some important markers for quality to look for would be to look for certified organic labelling, ensuring that the correct scientific/botanical name is used and that suppliers can provide information about the source of ingredients used in the product.

    A supplier should be able to tell you where the herbs have come from. There is more space for contamination and adulteration when the supply chain is unknown.

    Safety

    Pollution of our seas is a growing concern. Harvesting seaweed needs careful checking for when there may have been sewage outflows locally, or farm run off or nearby road pollution after heavy rain. Research into the local area is important to establish safety. 

    Most contamination of seaweed is on the surface of the plant, and no more than any land grown vegetable or fruit.  Studies show that as non-filter feeders, seaweed is not considered high risk for bacterial and viral food borne transmission. (unlike shellfish for instance) Careful washing is sensible. Water purity and safety can be checked by accessing regularly updated websites such as Safer Rivers and Seas (app available) (39,40)

    Another method of safe storage is fermentation with something like sauerkraut or kimchi if you prepare your own. Approximately 20% seaweed can be added to a cabbage-based fermentation recipe. The acidic pH of the fermentation process makes it hostile to pathogens. (41)

  • How to grow

    Irish moss isn’t a herb that you can grow at home, it is a herb to be foraged from spring to autumn (which is outside of its production period).

  • Recipe

    Vegan / vegetarian alternative to bone broth by Dawn Ireland

    This recipe is full of the necessary nutrients to heal the gut, promote collagen production, and promote healthy gut flora proliferation.

    Serves two

    Ingredients

    • 2 teaspoons of miso paste
    • 1 tablespoon balsamic vinegar
    • 1 dessert spoon of tahini paste (creamed sesame seed)
    • 2 pints of water
    • 1 tablespoon of dry or fresh chopped Irish moss seaweed
    • 10 chopped mushrooms (any sort you prefer)
    • 2 tablespoons of wholegrain buckwheat (not related to wheat, but is in the rhubarb family and is high in protein) or brown rice (shortgrain is nice and nutty) or quinoa or lentils (pre-soaked and cooked) or pearl barley grain
    • 1 chopped red onion
    • 3 cloves chopped and crushed garlic
    • A handful of chopped cabbage or broccoli
    • Optional herbs: Choose preferred and add to taste at end of cooking just before serving — coriander leaf or seed, parsley, pepper, turmeric, paprika, dill, horseradish, mustard, chilli
    • Optional to thicken just before end of cooking: Two teaspoons of cornflour or one teaspoon of arrowroot powder in a little cold water to blend.

    Method

    • Pre-soak buckwheat or rice or lentils overnight, (reduces phytates) rinse in clean water then cook in water until soft, or use a tin of lentils and set aside.
    • In a pan place onion, garlic, balsamic vinegar, half of your water, and miso paste. Bring to a gentle simmer for five minutes
    • Add tahini, cabbage or broccoli, and bring to a simmer.
    • Add grain or lentils and mushrooms.
    • Add rest of ingredients and simmer for five minutes.
    • Prepare and add thickener if using, cook to activate thickening for two minutes. Serve.

    Can be varied with additions of different vegetables such as beetroot, tomatoes, carrots, etc. The aim being to keep the seaweed, mushrooms, miso, and balsamic vinegar, with a variety of rainbow-coloured vegetables added to the soup.

    Homemade sauerkraut is also a nice addition included just before serving.

  • References

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Aromatic
An ‘aromatic’ remedy, high in volatile essential oils, was most often associated with calming and sometimes ‘warming’ the digestion. Most kitchen spices and herbs have this quality: they were used both as flavouring and to ease the digestion of sometimes challenging pre-industrial foods. Many aromatics are classed as ‘carminatives’ and are used to reduce colic, bloating and agitated digestion. They also often feature in respiratory remedies for colds, chest and other airway infections. They are also classic calming inhalants and massage oils, and are the basis of aromatherapy for their mental benefits.
Astringent
The astringent taste you get with many plants (the most familiar is black tea after being stewed too long, or some red wines) is produced by complex polyphenols such as tannins. Tannins are used in concentrated form (eg from oak bark) to make leather from animal skins. The process of ‘tanning’ involves the coagulation of relatively fluid proteins in living tissues into tight clotted fibres (similar to the process of boiling an egg). Tannins in effect turn exposed surfaces on the body into leather. In the case of the lining of mouth and upper digestive tract this is only temporary as new mucosa are replenished, but in the meantime can calm inflamed or irritated surfaces. In the case of open wounds tannins can be a life-saver – when strong (as in the bark of broadleaved trees) they can seal a damaged surface. One group of tannins, the reddish-brown ‘condensed tannins’ are procyanidins, which can reduce inflammation and oxidative damage.
Bitter
Bitters are a very complex group of phytochemicals that stimulate the bitter receptors in the mouth. They were some of the most valuable remedies in ancient medicine. They were experienced as stimulating appetite and switching on a wide range of key digestive functions, including increasing bile clearance from the liver (as bile is a key factor in bowel health this can be translated into improving bowel functions and the microbiome). Many of these reputations are being supported by new research on the role of bitter receptors in the mouth and elsewhere round the body. Bitters were also seen as ‘cooling’ reducing the intensity of some fevers and inflammatory diseases.
Cooling
Traditional ‘cold’ or cooling’ remedies often contain bitter phytonutrients such a iridoids (gentian), sesiquterpenes (chamomile), anthraquinones (rhubarb root), mucilages (marshmallow), some alkaloids and flavonoids. They tend to influence the digestive system, liver and kidneys. Cooling herbs do just that; they diffuse, drain and clear heat from areas of inflammation, redness and irritation. Sweet, bitter and astringent herbs tend to be cooling.
Hot
Traditional ‘hot’ or ‘heating’ remedies, often containing spice ingredients like capsaicin, the gingerols (ginger), piperine (black or long pepper), curcumin (turmeric) or the sulfurous isothiocyanates from mustard, horseradich or wasabi, generate warmth when taken. In modern times this might translate as thermogenic and circulatory stimulant effects. There is evidence of improved tissue blood flow with such remedies: this would lead to a reduction in build-up of metabolites and tissue damage. Heating remedies were used to counter the impact of cold, reducing any symptoms made worse in the cold. .
Mucilaginous
Mucilages are complex carbohydrate based plant constituents with a slimy or ‘unctuous’ feel especially when chewed or macerated in water. Their effect is due simply to their physical coating exposed surfaces. From prehistory they were most often used as wound remedies for their soothing and healing effects on damaged tissues. Nowadays they are used more for these effects on the digestive lining, from the throat to the stomach, where they can relieve irritation and inflammation such as pharyngitis and gastritis. Some of the prominent mucilaginous remedies like slippery elm, aloe vera and the seaweeds can be used as physical buffers to reduce the harm and pain caused by reflux of excess stomach acid. Mucilages are also widely used to reduce dry coughing. Here the effect seems to be by reflex through embryonic nerve connections: reduced signals from the upper digestive wall appear to translate as reduced activity of airway muscles and increased activity of airway mucus cells. Some seed mucilages, such as in psyllium seed, flaxseed (linseed) or guar bean survive digestion to provide bulking laxative effects in the bowel. These can also reduce rate of absorption of sugar and cholesterol. .
Pungent
The pungent flavour refers to the powerful taste of hot spices including mustard (Brassica spp.), ginger (Zingiber officinale), horseradish (Amoracia rusticana), chilli (Capsicum spp.), and garlic (Allium sativum). These herbs act to enliven and invigorate the senses, and they often also have heating qualities. Unlike other tastes, the effect is not linked to a specific receptor on the tongue and instead acts through direct irritation of tissues and nerve endings. Energetically, pungent herbs are known to disperse energy (qi) throughout the body. Pharmacologically, pungent herbs dry excess moisture and mucus, as well as stimulate digestion and metabolism.
Resinous
Resins are most familiar as tacky discharges from pine trees (and as the substance in amber, and rosin for violin bows). They were most valued however as the basis of ancient commodities like frankincense and myrrh (two of the three gifts of the Three Wise Men to the baby Jesus) and getting access to their source was one benefit to Solomon for marrying the Queen of Sheba (now Ethiopia). Resins were the original antiseptic remedies, ground and applied as powders or pastes to wounds or inflamed tissues, and were also used for mummification. With alcohol distillation it was found that they could be dissolved in 90% alcohol and in this form they remain a most powerful mouthwash and gargle, for infected sore throats and gum disease. They never attracted much early research interest because they permanently coat expensive glassware! For use in the mouth, gums and throat hey are best combined with concentrated licorice extracts to keep the resins in suspension and add extra soothing properties. It appears that they work both as local antiseptics and by stimulating white blood cell activity under the mucosal surface. They feel extremely effective!
Salty
The salty flavour is immediately distinctive. A grain dropped onto the tongue is instantly moistening and a sprinkle on food enkindles digestion. This easily recognisable flavour has its receptors right at the front of the tongue. The salty flavor creates moisture and heat, a sinking and heavy effect which is very grounding for the nervous system and encourages stability. People who are solid and reliable become known as ‘the salt of the earth'.
Sharpness
The sharp taste of some fruits, and almost all unripe fruits, as well as vinegar and fermented foods, is produced by weak acids (the taste is generated by H+ ions from acids stimulating the sour taste buds). Sour taste buds are hard-wired to generate immediate reflex responses elsewhere in the body. Anyone who likes the refreshing taste of lemon or other citrus in the morning will know that one reflex effect is increased saliva production. Other effects are subjective rather than confirmed by research but there is a consistent view that they include increased digestive activity and contraction of the gallbladder.
Sour
The sour taste occurs because of the stimulation of hydrogen ions which trigger the sour taste receptors on the tongue. The more acidic a substance, the more hydrogen ions will be released. The sour taste comes from acidic substances including citrus, fermented foods, tannins, and vinegars. Sour foods and herbs absorb excess moisture, whilst also increasing the production of saliva. Energetically, sour substances tonify the lungs, playing a role in disease prevention. Excessive use, however, can result in malabsorption of nutrients. Examples of sour herbs include, rosehips (Rosa canina), raspberry (Rubus idaeus), rhubarb (Rheum palmatum), schisandra (Schisandra chinensis), hawthorn (Crataegus monogyna) and ginkgo (Ginkgo biloba).
Sweet
In the days when most people never tasted sugar, ‘sweetness’ was associated with the taste of basic foods: that of cooked vegetables, cereals and meat. In other words sweet was the quality of nourishment, and ‘tonic’ remedies. Describing a remedy as sweet generally led to that remedy being used in convalescence or recovery from illness. Interestingly, the plant constituents most often found in classic tonics like licorice, ginseng are plant steroids including saponins, which also have a sweet taste.
Umami
The umami taste was originally discovered in 1985 in Japan and is directly translated from the Japanese as a ‘pleasant savoury taste’. It is referred to as the ‘fifth taste’ and is a salty, rich, and meaty flavour. The umami flavour is produced by amino acids (glutamic acid and aspartic acid) found in many food and plant sources including tomatoes, mushrooms, seaweeds and soy-based foods. Umami foods can improve nutritional absorption and digestion as there are also umami receptors in the gut as well as the mouth. Examples of umami herbs include green tea (Camellia sinensis), reishi (Ganoderma lucidum), nettle (Urtica dioica), cordyceps (Ophiocordyceps sinensis), shitake (Lentinula edodes) and bladderwrack (Fucus vesiculosus).

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