10 Sea Kelp Benefits – Can It Really Help Hair Growth?
Sea kelp is a type of large brown algae found in the ocean. Often dubbed the “superfood from the sea,” it's rich in a wide variety of essential vitamins and minerals.
What is sea kelp?
Sea kelp refers to large brown algae that thrive in deep saltwater. There are more than 30 known types, all growing in dense underwater forests. These kelp forests provide food and shelter to marine life and are among the fastest-growing plants on Earth—they can grow up to 300 feet in a year.
Nutritionally, kelp is impressive. It contains ten times more calcium than milk and more Vitamin C than orange juice. You can easily incorporate it into your diet using powdered forms in smoothies, drinks, or even cooking and baking.
Is sea kelp the same as seaweed?
Although often used interchangeably, sea kelp and seaweed aren’t exactly the same. Seaweed can grow in both fresh and saltwater and includes many varieties, while kelp is a specific type of seaweed that grows only in saltwater and requires nutrient-rich conditions. Kelp usually grows larger and forms dense forests in the ocean. It depends on some water movement to absorb nutrients and, in some cases, can live up to seven years.
10 Sea Kelp Benefits
1. Sea kelp and vitamins
Kelp contains a full spectrum of vitamins and minerals, including Vitamin K, A, B-12, calcium, iron, and magnesium. Vitamin K plays a role in bone metabolism and blood clotting, while Vitamin A supports eye health, immunity, reproduction, and organ function.
2. Sea kelp and thyroid function
Kelp is a top natural source of iodine, crucial for producing thyroid hormones. Not getting enough can lead to thyroid enlargement (goiter) and disrupt metabolism. Adults need about 150mcg of iodine daily, and the upper limit is 1,100mcg. Exceeding this may negatively impact thyroid health.
3. Sea kelp and bone health
Kelp packs more calcium than any other plant-based source. Most adults should aim for 1,000mg of calcium daily. Raw kelp offers 168mg per 100g; dried kelp delivers 372mg in the same amount. It can be a helpful addition for those avoiding dairy.
4. Sea kelp and weight loss
Kelp is rich in alginate, a natural fiber found to reduce fat absorption by up to 75% in some studies. Research suggests that alginate, paired with a calorie-controlled diet, may support weight loss by enhancing fullness and lowering appetite.
5. Sea kelp for hair
Sea kelp is often linked to addressing hair loss because of its iodine content and its effect on thyroid health, which influences hair growth. Though more direct research is needed, kelp-based hair products may help strengthen weak hair thanks to the minerals and vitamins they contain.
6. Sea kelp and longevity
Regular kelp consumption has been associated with the longevity seen in Japanese populations, where it’s a dietary staple. While the link is promising, more research is required to confirm these claims.
7. Sea kelp and ageing
Iodine found in kelp may also act as an anti-ageing nutrient. One study found that this iodine form can help remove free radicals—compounds that cause ageing—from blood cells.
8. Sea kelp and diabetes
Some research shows kelp may help lower blood glucose levels. In one small study, kelp improved antioxidant enzyme activity and blood sugar control in adults with Type 2 diabetes.
9. Sea kelp and cholesterol levels
Research has shown kelp may help lower bad cholesterol (LDL) and triglycerides, while also raising good cholesterol (HDL), suggesting it could support better heart health.
10. Sea kelp and muscle function
Kelp’s high magnesium content may help fuel workouts and aid recovery. As an electrolyte, it helps regulate muscle contraction and relaxation. One study found magnesium helped professional cyclists recover faster from muscle fatigue.
Sea kelp dosage
Kelp is available in many forms—whole, powdered, capsules, or tinctures. Supplements may include varieties like winged kelp, laminarin, and fingered tangle. These differ in nutrient and iodine content. There are no official kelp dosage guidelines, but adults generally need 150mcg of iodine daily. One gram of powdered kelp contains around 200mcg of iodine, and some supplements deliver this in a single tablet. Always consult with your GP before adding kelp to your routine.
Sea kelp side effects
Because of its high iodine levels, kelp can interfere with thyroid function, possibly causing hyperthyroidism or hypothyroidism. It may also contain heavy metals such as lead or cadmium, depending on where it’s sourced. Pregnant or breastfeeding women, those taking thyroid medication, or individuals on heart meds should avoid using it unless medically advised.
When to take sea kelp supplements
If you're choosing to supplement with kelp, powdered forms tend to absorb faster than capsules and can be added to drinks. Always follow manufacturer instructions and consult a healthcare provider before you begin.
How to cook with kelp
Raw kelp works well in stir-fries, soups, salads, smoothies, and more. Dried kelp can enhance the flavor of beans and broths. Kelp noodles are another option and can be eaten hot or cold, but they should be rinsed thoroughly before use. They're perfect in salads and make a great alternative to traditional pasta.
Summary
- Sea kelp comes in forms like food, powders, tablets, and tinctures.
- It's high in iodine and may absorb environmental heavy metals.
- Follow dosing instructions and speak to your doctor before starting.
Takeaway
It’s surprising how much good can come from something as unassuming as sea kelp. What might look like slimy ocean foliage is actually a nutritional powerhouse. With a breadth of nutrients such as Vitamin K, A, B-12, calcium, iron, and magnesium, kelp holds incredible potential for supporting human health. Whether you start cooking with it or prefer a supplement, it deserves a spot in your routine—if approved by your GP.
Disclaimer
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.