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Overview
Kelp is a brown algae seaweed that is widely regarded as a potent marine superfood due to its rich collection of nutrients and antioxidants. It is a common ingredient in many Asian dishes, and many people incorporate it into smoothies, soups, or other recipes for its sweet, salty, savory flavor and high nutritional value.
You can consume kelp raw, cooked, dried, or in supplement form as capsules, tablets, liquid, or powder. Many people swear by this seaweed for weight loss benefits, and it also supports thyroid health, digestion, immunity, bone strength, and more.
In this article, we review the properties and benefits of kelp and its potential uses to help you decide if you should incorporate more of this nutrient-dense seaweed into your life.
What is Kelp?
Kelp is an edible brown algae species found on rocky coastlines in South Africa, New Zealand, Japan, Australia, and other locations, growing rapidly and wildly along the ocean floor in a dense forest.
Registered dietician Liz Wyosnick, M.S., R.D.N., notes, “Kelp is highly nutritious because it’s high in minerals, vitamins, and antioxidants.” This seaweed is rich in iodine, which supports healthy thyroid hormone production, and it is also high in iron, calcium, folate, magnesium, fiber, vitamins A, B12, B5, K1, and more.
“Altogether, this unique array of compounds can help fortify the blood by supplying vital nutrients that we rarely get from typical foods,“ explains Wyosnick. In addition to its role in thyroid function, kelp helps improve digestion, boost immunity, strengthen bones, and enhance the skin.
Kelp is also popular for its potential weight loss benefits, as it is rich in hunger-curbing fiber, and it helps burn fat and block its absorption. What does the science say? Let’s explore each of the potential kelp benefits up close.
Health Benefits of Kelp
Packed with nutrients, antioxidants, and other bioactive agents, consuming this natural seaweed has several potential advantages to health and well-being. These are some of the top kelp health benefits:
Packed with nutrients, antioxidants, and other bioactive agents, consuming this natural seaweed has several potential advantages to health and well-being. These are some of the top kelp health benefits:
Supports Thyroid Health
One of the top benefits of kelp is its ability to help enhance healthy thyroid function. This seaweed is packed with iodine, which is essential to the production of the thyroid hormones that support metabolic health, brain function, and growth and development.
A 4-week study of individuals with healthy thyroid function published in Endocrine Practice concluded that daily supplementation with kelp helped boost levels of thyroid-stimulating hormone.
Helps Balance Blood Sugar
Kelp contains polyphenols and a trace mineral called vanadium which may help decrease insulin resistance, improve glucose production, and balance blood sugar levels. In addition, this seaweed is rich in a fiber called alginate which slows digestion to help regulate blood sugar.
A review and meta-analysis published in Nutrients found support for the benefits of brown seaweed in balancing blood sugar levels and helping to decrease diabetes risk.
Helps Enhance Digestion
Rich in prebiotic fiber, kelp feeds healthy probiotic bacteria in the gut so they can proliferate, destroy harmful pathogens, and balance the gut microbiome.
The fiber helps cleanse the colon, promote regular bowel movements, and relieve issues like bloating and constipation. In addition, kelp contains glutamic acid, an amino acid that helps support the integrity of the gut lining.
Supports Weight Management
Many people swear by the weight loss benefits of kelp, and there is some scientific support for its fat-burning and slimming properties. Rich in fiber, kelp keeps you feeling full for longer so you take in fewer calories, and it also balances blood sugar levels to help suppress cravings.
The fiber in kelp is called alginate, and there is some evidence that it could block fat absorption. In addition, this seaweed contains a compound called fucoxanthin that helps stimulate the metabolism, putting the body into a fat-burning state called thermogenesis.
An 8-week study of healthy Japanese adults published in Marine Drugs concluded that daily consumption of kelp powder helped effectively, safely, and significantly reduce body fat percentage.
Helps Strengthen the Bones
Kelp is rich in calcium, which is essential for bone health, and vitamin K which increases bone mineralization. The nutrient and bioactive compounds in this superfood seaweed may also help to decrease your risk of age-related bone loss and fractures.
In addition, a research review in Frontiers in Marine Science explored the potential application of seaweed polysaccharides in bone regeneration.
Supports Cognitive Function
Kelp contains powerful antioxidant polyphenols that kill free radicals and lower oxidative stress, which helps repair damage to brain cells, decrease inflammation, and improve neural communication. A 2021 review of the research published in Marine Drugs found support for the potential benefits of algae in slowing the progress of some neurodegenerative diseases.
Helps Rejuvenate the Skin
A common ingredient in many skin creams, serums, and masks, kelp moisturizes the complexion deeply and helps prevent dry skin. Its antioxidants repair damage to the skin barrier and protect from UV rays and other harmful environmental threats, helping to prevent photoaging and enhance skin health.
Kelp also has powerful anti-inflammatory agents that decrease redness and swelling and help heal skin conditions like acne, eczema, and psoriasis.
Sources and Dosage Recommendations
Where to buy kelp? You can purchase raw or dried kelp from organic food shops and some grocery stores, and incorporate it into your meals in a variety of ways.
Some delicious Chinese, Japanese, and Korean recipes feature this ingredient, and you can also add it to smoothies, sauces, dips, salsa, and more. Kelp is vegetarian and vegan-friendly, so it is an ideal nutrient-packed choice for individuals following a plant-based diet.
There are also many supplements available, including kelp powder, kelp tablets, kelp capsules, and kelp liquid. The recommended intake of iodine is 150 mcg daily, and you should not take more than a maximum of 225 mcg daily to avoid the potential negative effects of excess iodine.
Kelp is also included as an ingredient in popular supplements like Kyo-Green Greens Blend and Thyroid Rescue 911 for thyroid support, health, weight loss, energy, and other wellness benefits.
Safety and Side Effects
This seaweed is safe if taken according to the recommended dosage, but some individuals may experience mild kelp side effects like nausea or gastrointestinal upset. Avoid taking an excess of kelp or consuming more than the maximum daily intake, as high levels of iodine could contribute to thyroid issues.
Individuals who are pregnant or breastfeeding should avoid kelp, as should people with heart conditions. There may be other health or medicinal contraindications, so check with a healthcare provider before taking kelp supplements.
Kelp can absorb metals from the ocean if taken from contaminated waters, so ensure that it is safely sourced whether you buy it in raw or supplement form.
FAQs About Kelp
Q: Where can I buy kelp?
A: You can purchase raw or dried kelp from many grocery stores, organic food shops, and online retailers. In addition, kelp supplements are widely available in capsules, powder, or liquid form, and this seaweed is often an ingredient in natural products for weight loss and other health benefits.
Q: What are the advantages of eating kelp?
A: Kelp is high in iodine, which helps produce thyroid hormones to support the health of the gland and regulate metabolism, growth, and development. It is also rich in calcium which supports bone health, fiber for digestion and metabolic health, vitamins A and B12, and iron. Many people take kelp for its ability to help curb appetite and support weight management.
Q: Can kelp cause weight gain?
A: No, kelp is very unlikely to cause weight gain. It is low in calories, and it has bioactive compounds like fucoxanthin which could help burn fat to promote weight loss. In addition, kelp contains a fiber called alginate that helps significantly block fat absorption and curb hunger.
Q: Is kelp safe to take daily?
A: You can consume a small serving daily, or take a kelp supplement according to the label directions. Kelp is safe in moderate amounts, but a very high intake of iodine daily could lead to thyroid issues in some people. The daily recommended intake of iodine is 150 mcg. Before taking a supplement, consult with a healthcare provider for approval and dosing advice.
Q: Who should take kelp supplements?
A: Many people take kelp supplements for their ability to help curb hunger, promote weight loss, and support a healthy metabolism. With the approval of a healthcare professional, they may also be ideal for people at risk for bone loss, such as menopausal or post-menopausal women, or for individuals with hypothyroidism.
The Final Word
Many call kelp a superior marine superfood due to its rich blend of antioxidants and nutrients like iron, calcium, folate, magnesium, fiber, and vitamins A, B12, B5, and K1. This supreme seaweed helps support metabolic health, optimize digestion, curb hunger and cravings, and support weight management, and it offers multiple other benefits to well-being.
One of the best ways to incorporate kelp is to include it in your diet by adding it to cooked recipes or blending it into a smoothie or sauce. If you prefer, you can take a kelp supplement to help you boost your intake so you experience the health and weight loss advantages for yourself. Before taking a supplement, consult with a healthcare practitioner regarding suitability and kelp dosage.
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13 Sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] Effects of Kelp Supplementation on Thyroid Function in Euthyroid Subjects: https://pubmed.ncbi.nlm.nih.gov/14583417/
[3] Brown Seaweed Consumption as a Promising Strategy for Blood Glucose Management: A Comprehensive Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/38068845/
[4] Seaweed Components as Potential Modulators of the Gut Microbiota: https://pmc.ncbi.nlm.nih.gov/articles/PMC8303941/
[5] Effects of Daily Kelp (Laminaria japonica) Intake on Body Composition, Serum Lipid Levels, and Thyroid Hormone Levels in Healthy Japanese Adults: A Randomized, Double-Blind Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC8307228/
[6] Application of Seaweed Polysaccharide in Bone Tissue Regeneration: https://www.frontiersin.org/journals/marine-science/articles/10.3389/fmars.2023.1202422/full
[7] The Seaweed Diet in Prevention and Treatment of Neurodegenerative Diseases: https://pmc.ncbi.nlm.nih.gov/articles/PMC7996752/
[8] Anti-Photoaging and Potential Skin Health Benefits of Seaweeds: https://pubmed.ncbi.nlm.nih.gov/33809936/
[9] Impact of Seaweed Intake on Health: https://www.nature.com/articles/s41430-020-00739-8
[10] Effects of Dietary Seaweed on Obesity-Related Metabolic Status: A Systematic Review and Meta-Analysis of Randomized Controlled Trials: https://pubmed.ncbi.nlm.nih.gov/38749056/
[11] https://www.researchgate.net/publication/312558683_Consumption_of_Seaweeds_and_the_Human_Brain
[12] Effect of Brown Seaweed on Plasma Glucose in Healthy, At-risk, and Type 2 Diabetic Individuals: Systematic Review and Meta-Analysis: https://academic.oup.com/nutritionreviews/article/80/5/1194/6373531?login=false
[13] Algal Active Ingredients and Their Involvement in Managing Diabetic Mellitus: https://www.mdpi.com/2079-7737/13/11/904
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