Sea moss, scientifically known as Chondrus crispus (or often sold as Eucheuma cottonii or Gracilaria), is a red algae growing along the Atlantic and Caribbean coastlines. This marine vegetable has gained significant attention in the wellness community, often marketed as a dense source of vitamins and minerals. As its popularity increases, consumers frequently ask whether sea moss contains Folic Acid, or Vitamin B9. This article explores the presence of this specific B vitamin and examines the algae’s overall nutritional profile.
Folic Acid Content in Sea Moss
Sea moss contains Folate, the naturally occurring form of Vitamin B9, which is often grouped with its synthetic counterpart, Folic Acid. Scientific analyses confirm the presence of this B vitamin in the algae, though the amounts are generally considered trace rather than substantial. For example, a typical serving of dried sea moss (around 10 grams) may contain approximately 15 to 18 micrograms of Folate.
The recommended dietary allowance (RDA) for most adults is 400 micrograms of Folate per day. Since the amount found in sea moss is modest, contributing only a small percentage of the daily requirement, it should not be relied upon as a primary or substantial source compared to fortified cereals or leafy green vegetables.
Essential Functions of Folate (Vitamin B9)
Folate performs a central function in human health by acting as a coenzyme in one-carbon metabolism. This process is necessary for the synthesis of new DNA and RNA, the genetic building blocks of every cell. Folate is required for healthy cell division and growth, particularly in tissues where cells are rapidly turning over.
The vitamin is also essential for the maturation of red blood cells in the bone marrow; a deficiency can lead to a specific type of anemia. Furthermore, Folate helps regulate levels of the amino acid homocysteine by converting it into methionine. High levels of homocysteine are associated with increased risk of cardiovascular issues.
Sea Moss’s Broader B-Vitamin and Mineral Profile
Beyond Folate, sea moss contains a spectrum of other B vitamins, including Thiamin (B1), Riboflavin (B2), Niacin (B3), and B6, though often in minor quantities. Riboflavin (B2) and Niacin (B3) support energy production and help convert food into usable fuel for the body. The presence of these vitamins reinforces sea moss’s nutritional diversity.
The algae is much more recognized for its high mineral content, primarily Iodine, which is fundamental for thyroid hormone production and metabolism. Sea moss also provides significant quantities of Iron, necessary for oxygen transport, and Magnesium, involved in over 300 enzyme reactions in the body. Other minerals like Calcium, Potassium, and Zinc are also present, supporting bone health, fluid balance, and immune function. While some analyses detect trace levels of Vitamin B12, this form is frequently a B12 analog that the human body cannot use effectively.
Variability in Nutritional Content
The exact nutritional composition of sea moss can vary widely. The specific species of algae harvested, such as the cold-water Chondrus crispus or the warm-water Gracilaria, impacts the final nutrient profile. Environmental factors, including the geographical location and the mineral content of the seawater, also play a substantial role in how many nutrients the algae is able to absorb.
Wild-harvested sea moss generally contains a denser mineral profile compared to pool-grown varieties. Furthermore, the preparation method can affect the final product, as soaking and boiling processes used to make sea moss gel can result in the leaching of water-soluble vitamins and minerals. This high degree of variability means that the Folate and other micronutrient levels can differ significantly from one batch of sea moss to the next.