How to Use Sea Moss in a Protein Shake (and What It Actually Adds)

You can add 1 to 2 tablespoons of sea moss gel to any protein shake or smoothie, where it blends in and thickens the texture. Sea moss in a protein shake adds a small amount of minerals, but almost no protein.

If a shake is already part of your day, sea moss is easy to fit in. The hard part is knowing what it really adds, because a lot of what you read online oversells it.

TL;DR

• Mainly texture: sea moss gel makes a shake thicker and smoother.
• Almost no protein: 2 tablespoons contain about 0.15 g.
• 1 to 2 tablespoons a day: that's your daily total, not the amount per shake.
• Order matters: add the gel after the liquid and before the powder.
• Check your medication: sea moss contains iodine, which may affect thyroid medication.

What does sea moss in a protein shake actually add?

Sea moss mainly changes a shake's texture. The gel works as a natural thickener. Your shake comes out smoother and creamier. It also adds a small amount of magnesium, iron, and iodine. It adds almost no protein. Your protein powder still does the same job it did before.

These figures are for 2 tablespoons (10 g) of raw Irish moss, from the U.S. Department of Agriculture's FoodData Central entry for raw Irish moss. Our gel is made from wildcrafted Caribbean sea moss. The gel is also blended with water. So use these numbers as a reference point, not as our label.

If you're looking for the health benefits of adding sea moss to a protein shake, the honest list is short. Sea moss in a protein shake benefits the texture most of all. The minerals are a small top-up. Sea moss smoothie benefits are the same, because the gel does the same job in any blend.

Clinical research on sea moss in people is still lacking.

Does sea moss increase muscle mass?

No. Muscle grows when you train against resistance and eat enough protein. Two tablespoons of sea moss contain about 0.15 g of protein. That's far too little to count toward your daily target. Sea moss can stay in your shake. The scoop of protein and your training still do the building.

Your body builds and repairs muscle through a process called muscle protein synthesis. Training starts that process. Protein supplies the building blocks. The two work best together when you eat protein around your workouts.

This holds whether your powder is whey or plant protein. The scoop is where your protein comes from. If you want the wider picture on training, read our guide to deciding whether sea moss belongs in your recovery routine.

How much sea moss gel should you put in a protein shake?

Use 1 to 2 tablespoons, the amount on our label. That's a daily total, not an amount per shake. If you have two shakes a day, split it between them. Some recipes online use a quarter cup per shake. That's double the labelled amount, so stick to the tablespoon.

Measure sea moss gel in a protein shake with a real tablespoon, not a guess. Start with 1 tablespoon. Move up to 2 if you like a thicker shake. Going past 2 only adds more iodine.

How do you add sea moss gel to a protein shake or smoothie?

Put your liquid in the blender first. Add the sea moss gel next, then your protein powder and fruit. Blend until the shake is smooth, with no streaks of gel left. Liquid first stops the powder and gel from sticking to the bottom. You can put sea moss in your smoothie using the same order.

Here's how to use sea moss in a protein shake, step by step:

1. Liquid first: pour in milk, plant milk, or water.
2. Sea moss gel next: add 1 to 2 tablespoons.
3. Powder and fruit: add your protein powder, then your fruit.
4. Blend: run the blender until no streaks of gel are left.

A simple build for a shake or sea moss smoothie:

For other ways to use it through the day, see our guide to finding more easy ways to take sea moss gel.

Should you use sea moss gel or raw sea moss?

Use gel. Raw sea moss is dried, so it can't go straight into the blender. You have to turn it into gel first. If you're making your own gel from raw sea moss, the method takes four steps:

• Rinse: wash it under cool running water.
• Soak: leave it in clean water for 12 to 24 hours.
• Rinse again: drain it and rinse once more.
• Blend: blend it with fresh water.

How should you store sea moss gel?

Keep sea moss gel refrigerated. Use it within 3 months of opening. For longer storage, you can freeze it for up to 6 months. That's the guidance on our Original gel's label.

What should you not mix with sea moss?

Sea moss contains iodine. So the main thing to watch is anything else that affects iodine. That includes thyroid medication, other iodine supplements, and a second iodine-rich gel. If you take a blood thinner, our label asks you to check with a healthcare provider first.

Bladderwrack is a brown seaweed. Brown seaweeds carry more iodine than red seaweeds like sea moss. If you're deciding between the Original and bladderwrack gels, count them together. Don't add both to the same shake without checking your total. Keep your combined amount within 2 tablespoons a day.

If you take any medication, ask your pharmacist or doctor before adding sea moss.

Sea moss won't turn your protein shake into a muscle builder. What it does is simpler. It thickens the shake. It adds a spoonful of sea-sourced minerals to something you already drink every day.

If that suits your routine, try the Original gel in your next shake. It's our unflavoured gel, made from wildcrafted Caribbean sea moss, so it disappears into most shakes. It's made in Canada, and shipping is free across Ontario. New customers get 15% off their first order.

Frequently asked questions

How can you tell if sea moss is working?

There's no marker you can check at home, and no human trials give sea moss a timeline. Judge it by whether it fits your daily routine, and see your doctor if you have a specific health goal you want measured.

Does sea moss change the taste of a protein shake?

The Original gel is unflavoured, and most fruit or flavoured protein powder covers its mild taste. Our Elderberry and Blue Majik gels will change the flavour or colour of your shake, so pick the Original if you want it to go unnoticed.