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What Are the 92 Minerals in Sea Moss? (Explained Simply—And Thoroughly)



CEO & Founder Guyviaud Joseph in Carriacou, Grenada with a 32oz Jar of Natural Sea Moss gel.
CEO & Founder Guyviaud Joseph in Carriacou, Grenada with a 32oz Jar of Natural Sea Moss gel.


Article Breakdown:

  • “92 minerals” is a popular shorthand that celebrates how mineral-dense sea moss (Irish moss, Chondrus crispus; and related red seaweeds like Gracilaria) can be. The exact number varies by species, season, and—most importantly—water quality. 

  • Sea moss reliably contains macro-minerals (iodine, potassium, calcium, magnesium, sodium, sulfur) and trace minerals (iron, zinc, selenium, manganese, copper, etc.), plus vitamins and sulfated polysaccharides (prebiotic fibers). 

  • Seaweed can also accumulate excess iodine and heavy metals if waters are polluted—so source quality matters. European food-safety authorities and comparative regulatory reviews underline this variability. 

  • Grenadian sea moss stands out for cleaner, reef-protected waters (Molinière-Beauséjour MPA; Sandy Island/Oyster Bed MPA) and initiatives such as the Underwater Sculpture Park that doubles as a living reef—supporting the purity and mineral profile of moss grown there. 



Why does sea moss have “so many” minerals?

Unlike land plants that take up nutrients primarily from soil through roots, seaweeds absorb dissolved minerals directly from seawater across their surfaces. That ocean bath is naturally rich in electrolytes and trace elements—so edible seaweeds end up unusually high in iodine, potassium, magnesium, calcium, iron, zinc, and many other micro-nutrients. Classic and modern reviews document this mineral density across edible seaweeds, including Irish moss. 


Key nuance: The precise amounts and the “list” of minerals in any given batch depend on species, harvest site, season, and post-harvest handling. That’s why scientists avoid quoting a fixed number (like “exactly 92”). The phrase persists because it’s a memorable way to convey “very mineral-rich.” 


A science-based way to think about “the 92 minerals”

Below is a practical, science-aligned map of minerals and elements commonly detected in edible red seaweeds (including Irish moss and Gracilaria). We’ve grouped them by biological role. (Note: not every element is “essential” in humans, and levels vary widely—think “commonly present,” not guaranteed in every sample.) 



A) Macro-minerals (you need larger amounts)

  1. Iodine (I) – required for thyroid hormones (T3/T4) → metabolism, energy, temperature regulation. Seaweeds are the richest natural source; moderation is crucial. 

  2. Potassium (K) – major electrolyte for nerve signals, heart rhythm, hydration. 

  3. Calcium (Ca) – bones/teeth, muscle contraction, cell signaling. 

  4. Magnesium (Mg) – co-factor in 300+ enzymes; muscle/nerve function, energy metabolism. 

  5. Sodium (Na) & Chloride (Cl) – extracellular electrolytes; fluid balance, nerve impulses. (Seaweeds contain natural salts.) 

  6. Phosphorus (P) – ATP, bone mineral matrix, cell membranes (phospholipids). 

  7. Sulfur (S) – present in amino acids (methionine, cysteine) and sulfated polysaccharides (e.g., carrageenans) that give sea moss its gel. 



B) Trace minerals essential for enzymes & immunity

  1. Iron (Fe) – hemoglobin, oxygen transport → energy. 

  2. Zinc (Zn) – immune function, skin repair, ~300 enzymes. 

  3. Selenium (Se) – antioxidant enzymes (glutathione peroxidases), thyroid de-iodinases. 

  4. Manganese (Mn) – antioxidant enzymes (Mn-SOD), cartilage formation. 

  5. Copper (Cu) – mitochondrial enzymes, collagen cross-linking, iron transport. 

  6. Chromium (Cr) – insulin co-factor (glucose tolerance factor) in small amounts. 

  7. Molybdenum (Mo) – co-factor in enzymes (e.g., sulfite oxidase). 

  8. Cobalt (Co) – part of vitamin B12; seaweeds may contain trace Co (B12 issues are complex—don’t assume seaweed B12 solves deficiency). 



C) Other trace elements commonly detected in seaweeds (variable)

These show up in analyses of edible seaweeds, sometimes at trace or ultra-trace levels. Presence ≠ essential human nutrient, and levels vary: Nickel (Ni), Vanadium (V), Boron (B), Silicon (Si), Fluoride (F−), Bromide (Br−), Rubidium (Rb), Strontium (Sr), Lithium (Li) … and others in tiny amounts. Scientists note that seaweed mineral fingerprints reflect local seawater chemistry. 


Bottom line: Sea moss can contribute meaningful amounts of iodine, potassium, magnesium, calcium, iron, zinc, selenium, etc.—plus a broad suite of trace elements—but exact profiles differ from batch to batch. That’s the honest, evidence-aligned interpretation of the “92” idea. 



Beyond minerals: fibers and bioactives that make sea moss special

  • Sulfated polysaccharides (e.g., κ- and ι-carrageenans): viscous prebiotic fibers that can feed beneficial gut microbes and modulate immunity; they also show broad antiviral activity in preclinical studies (binding/entry inhibition, replication interference, and host immune signaling). Human trials are building. 

  • Vitamins & antioxidants: A, C, E, K, and B-complex appear in variable amounts depending on species and processing. 




How these minerals support your health (plain English)

  • Thyroid & energy: Iodine (with selenium) lets your thyroid make T3/T4, which set your metabolic “thermostat,” affecting energy, mood, and temperature regulation. Too much iodine can be a problem; see safety notes below. 

  • Electrolytes & muscles: Potassium, magnesium, sodium, calcium keep your nerves firing and muscles contracting/relaxing—key for workouts, recovery, and hydration. 

  • Blood & oxygen: Iron builds hemoglobin that carries oxygen; shortfalls show up as fatigue and brain fog. Sea moss can help round out intake as part of a varied diet. 

  • Immunity & antioxidant defenses: Zinc & selenium support frontline immune cells and antioxidant enzymes; vitamins A/C/E add extra defense. 

  • Bones, skin & connective tissue: Calcium and vitamin K assist bone mineralization; vitamin C supports collagen; copper and manganese help connective tissue enzymes. 

  • Gut health: Sea moss’s sulfated polysaccharides act like prebiotic fibers that can nurture beneficial microbes—one way seaweed may help immunity indirectly through the gut-immune axis. 



Safety first: iodine & heavy metals (why source matters)

Seaweed’s strength—high mineral uptake—is also the reason to be choosy:

  • Iodine: Seaweeds can contain very high iodine. While helpful for preventing deficiency, repeatedly overshooting intake can disrupt thyroid function, especially if you have thyroid disease, are pregnant, or combine multiple iodine-rich foods/supplements. The NIH’s iodine fact sheet for health professionals is a great reference; moderation is key. 

  • Heavy metals: Depending on species and location, seaweed can accumulate arsenic, cadmium, lead, mercury. EFSA’s 2023 assessment and other regulatory reviews emphasize sourcing transparency, testing, and preparation practices (rinsing/soaking can reduce some surface components but doesn’t replace clean sourcing). 



Practical take: Choose reputable suppliers that (1) test for contaminants, (2) harvest in clean, regulated waters, and (3) follow hygienic drying/handling. This is where Grenada shines.


Why Grenadian sea moss is the cleanest choice (and how that links to minerals)

1) Reef-protected waters

Grenada manages Marine Protected Areas (MPAs) (e.g., Molinière-Beauséjour MPA) under the national Fisheries Act and MPA Regulations. These frameworks restrict destructive practices, regulate anchoring, and support reef recovery and monitoring—reducing pollution and physical damage that can degrade water quality. 



2) Living art that restores reefs

Grenada’s celebrated Underwater Sculpture Park (Molinière Bay, installed 2006) was designed using pH-neutral, textured substrates that encourage coral settlement and create artificial reef habitat—improving biodiversity and stabilizing local water chemistry over time. It sits inside the MPA, marrying conservation with cultural tourism. 



3) Carriacou’s SIOBMPA

On sister island Carriacou, the Sandy Island/Oyster Bed MPA protects mangroves, seagrass, and coral mosaics across ~6–7.9 km², with co-management and seasonal fishery controls that keep ecosystems in balance. Healthy reef-seagrass systems cycle nutrients and clarify water, the very conditions sea moss prefers. 


Why this matters for minerals: Sea moss absorbs what’s in the water. Cleaner, biodiverse, well-managed waters → more favorable mineral fingerprint and lower contaminant risk. That’s the logic behind choosing Grenadian wildcrafted sea moss for purity and consistency. 


Internal link prompt: Tell this story in detail here: /grenada-sea-moss-pure-caribbean (MPAs, sculpture park, community stewardship, reef laws).



How much sea moss gel should I use?

A common culinary range is 1–2 tablespoons of prepared gel per day (roughly 15–30 mL). This provides useful minerals and fibers without pushing iodine intake too high for most people. People with thyroid conditions, those who are pregnant, and children should get personal medical guidance first. 


Internal link prompt: Step-by-step tutorial → /how-to-prepare-sea-moss-gel


So…what are the “92 minerals,” exactly?

Because the ocean contains dozens of elements and seaweeds concentrate many of them, enthusiasts often say sea moss has “92 of 102” minerals the body needs. Science does not standardize that exact list, but analyses and reviews consistently find broad suites of minerals—macro, trace, and ultra-trace—including:

  • Consistent contributors (most relevant to daily nutrition): Iodine, potassium, magnesium, calcium, sodium, chloride, phosphorus, sulfur, iron, zinc, selenium, manganese, copper. 

  • Occasional/variable trace elements (tiny amounts; nutritional essentiality varies): Chromium, molybdenum, cobalt (B12 context), nickel, vanadium, boron, silicon, fluoride, bromide, rubidium, strontium, lithium, among others. 


Think of the “92” as a mnemonic for “lots of minerals,” not a lab certificate. What truly matters is clean sourcing, testing, and sensible serving sizes.



Quick look-ups: minerals → what they help with

  • Iodine → thyroid hormones → metabolism & energy. 

  • Potassium → electrolytes, heart rhythm, hydration. 

  • Magnesium → 300+ enzymes; nerves, muscles, sleep quality. 

  • Calcium → bones/teeth; muscle contraction. 

  • Iron → oxygen transport; energy. 

  • Zinc → immune response; wound healing. 

  • Selenium → antioxidant enzymes; thyroid de-iodinases. 

  • Manganese/Copper → connective tissue enzymes; antioxidant systems. 

  • Sulfated polysaccharides → prebiotic + antiviral potential (lab/animal models). 




The science landscape (what we know vs. what’s emerging)

  • Well-established: Seaweeds are mineral-dense, particularly iodine, and provide dietary fibers with prebiotic potential. 

  • Promising/Preclinical: Antiviral mechanisms of seaweed sulfated polysaccharides across multiple virus families (binding/entry inhibition, replication interference, immune signaling). Human clinical validation is growing. 

  • Safety evolving: Regulators are refining guidance on iodine and heavy metals in seaweeds; brand-level testing and transparent sourcing matter. 




How to choose & use sea moss (practical guide)

  1. Pick wildcrafted Grenadian sea moss when possible—MPAs, reef restoration, and community stewardship support cleaner water and better mineral profiles. 

  2. Ask for tests: Look for iodine and heavy metal testing; trustworthy suppliers are happy to share. 

  3. Prepare safely: Rinse/soak (discard soak water), blend into gel; refrigerate and use within 7–10 days. (See our how-to.)

  4. Keep servings modest: Start with 1 Tbsp/day, adjust to 1–2 Tbsp/day as desired. Watch for thyroid symptoms if you’re sensitive. 


• Benefits guide → /sea-moss-benefits-health-wellness
• Gel tutorial → /how-to-prepare-sea-moss-gel
• Grenada sourcing → /grenada-sea-moss-pure-caribbean



FAQs

Q1) Is it literally 92 minerals?

Not literally in every jar. “92” is a popular phrase reflecting high mineral diversity. Scientific reviews confirm seaweeds contain many macro- and trace minerals, but profiles vary by species and water chemistry. 


Q2) Will sea moss alone cover all my minerals?

Sea moss can contribute meaningful minerals (iodine, potassium, magnesium, iron, zinc, selenium), but it’s best as part of a varied diet—and its iodine can be very high, so moderation is important. 


Q3) How much gel should I take daily?

A kitchen-friendly range is 1–2 Tbsp/day. People with thyroid conditions, pregnancy, or children should get personalized advice before regular use. 


Q4) Can rinsing/soaking reduce iodine or contaminants?

Rinsing/soaking may lower some soluble surface compounds, but doesn’t replace clean sourcing and third-party testing. Start with reputable sea moss from clean waters. 


Q5) Is Grenadian sea moss really cleaner?

Grenada protects key reefs via MPAs and has signature projects (e.g., Underwater Sculpture Park) that function as artificial reefs and awareness tools—supporting water clarity, biodiversity, and balanced nutrient cycling. Healthier ecosystems support cleaner, reliable sea moss. 


Q6) Does sea moss help immunity?

Seaweed fibers support the gut microbiome, which in turn shapes immunity. Sulfated polysaccharides show antiviral activity in lab studies; human data is growing. Sea moss should complement—not replace—medical care. 




Conclusion: The honest truth about “92 minerals”—and the smartest way to enjoy sea moss

The “92 minerals” slogan captures a true core idea: sea moss is unusually rich in minerals and bioactive fibers. Science shows the what (lots of minerals; beneficial fibers) and the why (direct seawater uptake). It also shows the caveats: iodine can be high, metals can accumulate in polluted waters, and profiles vary.


Choose clean, reef-protected Grenadian sea moss, prepared safely and used with moderation. That’s how you turn a catchy phrase into real-world wellness.



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