A healthy, balanced diet is the best way to get the nutrition you need, but sometimes a supplement can be beneficial. If you want to combat vitamin deficiency and support your overall health, the oceanic superfood kelp may be a great addition to your daily diet.
Whether you consume dried kelp powder as a supplement or in a super greens smoothie, this marine algae is a nutrient-packed superfood that’s full of antioxidants. Not only is it a great addition to a nutritious diet, but it offers a wide range of health benefits.
Purported sea kelp benefits:
- A good natural source of iodine
- May help with weight management
- Contains anti-inflammatory properties
- May support bone health
- May support muscle function
- May support digestive health
- May aid with hair and nail health
- May aid with healthy skin
- May impact energy levels
- May support brain health
Kelp at a Glance:
- What is kelp powder? Powdered kelp is a brown seaweed that has been dried and processed into a powder. It’s considered a superfood due to its high mineral content and potential health effects.
- What are the benefits of kelp powder? Kelp powder can support bone and muscle health and aid with weight management. There is also evidence to suggest that kelp powder may even help with human longevity, among other benefits.
- What are the side effects of kelp powder? Though generally recognized as safe, kelp powder contains iodine, and some varieties may contain arsenic or heavy metals. Consuming too much can result in an upset stomach, fatigue, and kidney damage, so it’s best to talk to a healthcare professional before taking this dietary supplement.
- How to use kelp powder: Kelp powder can be consumed in the form of a kelp supplement or a greens product like Live it Up Super Greens, which contains a variety of superfoods including dried kelp powder.
What Is Kelp Powder?
Kelp powder, made from sea kelp, is a type of brown algae dehydrated and processed into a supplement. The seaweed grows on the ocean floor in giant kelp forests that are found in various regions, from Baja California to Japan.
Kelp grows about 1.5 feet per day, and some of these sea vegetables can reach lengths of 150 feet. Eating kelp has been a part of several Asian cultures for centuries, and kelp consumption is now quickly becoming a part of a healthy, balanced diet for many Americans.
“Whether in pill, powder, or liquid form, the goal of dietary supplements is often the same: to supplement your diet to get enough nutrients and enhance health,” explains Jeffrey Millstein, MD, a physician at Penn Internal Medicine Woodbury Heights.
You can find kelp in many forms. Grocery stores sell fresh kelp, raw kelp, dried kelp flakes and sheets, and even kelp noodles. There are also kelp supplement pills and powders.
What Are the Potential Benefits of Kelp Powder?
Like many other superfoods, kelp powder has been granted superfood status because it has many properties that can support overall health and wellness. Here are some of kelp’s most significant health benefits:
1. Good Source of Iodine
According to the National Institute of Health, kelp is one of the best natural food sources of iodine, an essential component in supporting thyroid hormone production and overall thyroid health.
If an individual doesn’t consume enough iodine, this can lead to metabolic disruption, an enlargement of the thyroid gland, and various other complications. Consuming just the right amount of iodine can also support brain function and energy balance.
It’s important to remember that too much iodine intake can be harmful for some. People who consume too much iodine experience similar symptoms to people with an iodine deficiency. Common side effects could include goiters, thyroid gland inflammation, and thyroid disorders. Be sure to confirm the ideal amount of iodine for your health needs before eating kelp.
2. Can Help With Weight Management
Kelp may aid weight management in several ways. For one, seaweed is a low-fat and low-calorie food source that is fairly filling. Kelp intake may support normal liver fat levels, which also contributes to healthy liver function.
A 2012 study found that, when combined with an energy- or calorie-restricted diet, alginate supplementation was associated with greater support for body composition goals in individuals seeking healthy weight management. One conclusion was that the alginate’s high-fiber content was able to keep people feeling full for longer and curb appetites.
Kelp also contains a protein known as fucoxanthin, which has been shown to contribute to burning fat tissue. A scientific study in Moscow also found that combining pomegranate seed oil with fucoxanthin supported healthy weight goals and liver function.
3. Contains Anti-Inflammatory Properties
An overactive immune system frequently contributes to inflammation by flooding the body with harmful hormones and free radicals. One way to help your body defend against certain illnesses is to eat antioxidant-rich foods like kelp.
Because kelp possesses anti-inflammatory properties, it may help with inflammation in the body. For example, kelp contains carotenoids and flavonoids, which both help support immune health, as well as fucoidan, which possesses anti-inflammatory properties.
Additionally, kelp is full of healthy nutrients, including vitamin K, vitamin A, vitamin B-12, calcium, iron, and magnesium. While each supports your health in different ways, many of these vitamins also aid your body’s natural defenses. For instance, vitamin A helps your body maintain optimum eye health and supports the immune system.
4. May Support Bone Health
While kelp has numerous potential health benefits, one of its better-known nutritional advantages is that it is a better plant-based source of calcium than most vegetables, including kale.
This makes kelp powder especially beneficial for individuals who do not eat dairy regularly, including people who are lactose intolerant or follow a plant-based diet. Calcium plays a significant role in muscle function and bone development.
Kelp is also a rich source of vitamin K and fucoidan. An individual serving of kelp can provide you with almost a quarter of the daily recommended intake of vitamin K. One of the main roles of vitamin K is that it helps strengthen bone density. Meanwhile, fucoidan may help with age-related bone loss and support mineral density.
5. Supports Muscle Function
Kelp’s high magnesium levels also offer health benefits to professional athletes. Not to mention the fact that magnesium is well-known for supporting sleep quality, kelp can reportedly enhance energy when you exercise and help muscles recover after you finish a workout. Though more testing is needed, one study found that seaweed supplementation with exercise helped increase maximal weight capacity.
Seaweed also contains other electrolytes, including sodium, potassium, and calcium. This electrolyte-dense food supports muscle function and helps your muscles relax and recover.
6. Supports Digestive Health
Kelp powder is high in dietary fiber and can help support digestive health. The fiber content in kelp powder assists with regularity. Kelp powder also contains enzymes, which aid in breaking down fats, proteins, and complex carbohydrates, allowing the body to absorb more nutrients.
Furthermore, kelp powder's prebiotic content can help support digestive health, aid in controlling inflammation, and support the immune system.
7. Aids Hair and Nail Health
Kelp powder contains minerals such as iodine, zinc, and iron, which help maintain healthy hair and nails. Iodine, in particular, supports thyroid function, the system that regulates metabolic health and hair growth. Similarly, iron aids in producing hemoglobin, which transports oxygen to the body's cells and supports healthy growth.
Kelp powder also contains vitamins A, C, E, and B, which all help to strengthen skin, nails, and hair. As a result, kelp powder can help strengthen hair follicles and nail beds while providing various essential nutrients for overall beauty and wellness.
8. Aids with Healthy Skin
The skin is the largest organ in the body and requires a lot of nutrients to stay healthy. Essential vitamins, minerals, and antioxidants found in seaweed can support skin health and help protect skin cells from damage. The vitamin C content of kelp powder also aids in collagen production, which is essential for skin firmness and elasticity.
Because of its high nutritional value, kelp powder has the potential to help with inflammation, support irritated skin, and aid acne breakouts. While more scientific research is needed, kelp powder's nutrient and mineral content can help support healthy skin.
9. Impacts Energy Levels
Kelp powder is high in nutrients such as iron, magnesium, and iodine, which all support energy balance. As indicated earlier, the iron content of seaweed aids in producing hemoglobin, which allows the body to transport oxygen to the cells more easily, supporting energy production.
Magnesium also aids in the conversion of food into energy, which ultimately fuels the body's cells. Kelp powder also contains B-complex vitamins, which aid in energy intake and metabolism. While many factors influence energy levels, kelp may make it easier for the body to convert foods into energy and contribute to optimal cell health.
10. Supports Brain Health
The brain requires a diet rich in various vitamins and minerals to function properly, and kelp powder contains several of these nutrients. Kelp powder contains iodine, omega-3 fatty acids, and antioxidants, which can all help the brain function. Iodine aids in the production of thyroid hormones, which are required for brain development and function.
Omega-3 fatty acids help with memory and cognitive function while also supporting mood and helping with age-related cognitive decline. Antioxidants help the brain by supporting the body’s natural defenses, and the high content of these nutrients in kelp powder can help support brain function. Though more research is needed, clinical experiments have shown the potential neuroprotective and aging effects of this marine algae.
What Are the Side Effects of Kelp Powder?
While sea kelp powder is generally considered safe to consume, there are possible side effects some individuals have experienced from eating too much kelp.
Thyroid Function
Ingesting large amounts of kelp powder increases the amount of iodine in your body. High levels of iodine may cause your thyroid gland to produce too much thyroid hormone. Side effects associated with the overproduction of the thyroid hormone include sweating, fatigue, loose stools, and unintended changes in body mass. It’s best to consult your physician before taking kelp powder.
Arsenic
Several types of sea kelp contain high levels of arsenic. Consuming too much kelp powder may elevate the arsenic levels in your body, which may lead to arsenic toxicity. Symptoms of arsenic toxicity include an upset stomach, heart rate irregularities, kidney damage, breathing difficulties, numbness, tingling, and seizures, among other things. Be sure to confirm that any kelp powder you take has been third-party tested for purity and any harmful metals.
How to Use Kelp Powder
Kelp powder is sold as an individual supplement. Individuals taking kelp supplements typically consume one teaspoon every day, mixed with food or any recipe. Tips for using kelp include:
- Mix a teaspoon of kelp powder into a smoothie
- Cook raw kelp into a stir fry
- Mix kelp powder into your favorite salad dressing
- Incorporate kelp into a tasty dish with kelp noodles
- Try a super greens powder that contains kelp, like Live it Up Super Greens
Every greens powder contains a unique blend of ingredients full of various superfoods. By consuming sea kelp powder via a super greens blend, you receive all of the possible beneficial qualities along with a dozen or so other ingredients.
Try Kelp-Rich Live it Up Super Greens
A scoop of Super Greens daily can help your body reach its recommended intake of vitamins and minerals. Not only are you getting a daily dose of kelp powder, but your body is also receiving a slew of other superfoods and super greens powder nutrients.
Live it Up Super Greens features 20+ healthful ingredients, including organic vegetables, superfoods like alfalfa and dandelion leaf, probiotics, and an enzyme complex. All of these ingredients are chosen with the intent of supporting different aspects of your health and wellness, including digestion, immunity, focus, energy, sleep, and more!
It’s important to keep in mind that super greens are not a band-aid solution to an unhealthy diet and lifestyle. However, if you are already staying active and incorporating whole fruits and vegetables into your daily life, greens powders are an easy and convenient way to help bridge the nutritional gaps in your diet.
Frequently Asked Questions on Kelp Powder
What does kelp powder do?
Kelp powder is used as a supplement and is incorporated into various super greens products. It possesses compounds that can support bone health, enhanced energy, and inflammation. There is evidence to suggest that kelp powder may even help with human longevity. Some people use skin products that include kelp powder, while athletes consume kelp powder to help with muscle function before and after exercise.
Is kelp powder good for you?
If you consume the right amount, kelp powder is very good for you. It’s filled with numerous vitamins, minerals, and antioxidants that can support overall well-being. That said, it’s important to exercise caution. Kelp contains iodine, and some seaweed varieties also contain arsenic. Consuming too much iodine could also lead to thyroid function issues.
You should also be careful to read the labels on any supplement products that contain kelp powder. Because supplements are not regulated by the Food and Drug Administration, look for products that have been third-party tested for safety.
How much kelp powder should you take per day?
Any sea kelp supplements with more than 500 mcg should be avoided. Pay attention to the packaging on the supplement for specific dosage information. If you or any family members have a history of thyroid issues, consult a doctor first.
Who should not take kelp?
Kelp is generally considered safe for most people to consume in moderation. However, people with certain risk factors should not take kelp, including women who are pregnant or breastfeeding, people being treated for thyroid issues, and people taking certain medications. You may wish to consult with your doctor or dietitian before adding kelp to your diet.
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