Bladderwrack and Sea Moss Benefits; The Post Workout Powerful 10

The key Bladderwrack and Sea Moss benefits most people tend to come across online include supporting healthy thyroid function and weight loss. These two seaweeds are also attributed with being a great source of minerals, and being necessary for supporting healthy hair, skin and nails.

How it all fits in with a Post Workout Routine

Consuming the right vitamins and minerals can help support a healthy post-workout routine in a few ways.

First, certain vitamins and minerals are essential for the proper functioning of the body’s muscles, including those muscles that are worked during exercise. For example, Calcium and Vitamin D are important for maintaining healthy bones, which provide the structure and support for our muscles.

Magnesium, on the other hand, helps muscles contract and relax properly. Consuming an adequate amount of these and other nutrients can help support healthy muscle function and recovery after a workout.

Can I really get these Benefits from Seaweed?

Yes, seaweed is a good source of many vitamins and minerals that can support a healthy post-workout routine.

For example, seaweed is a good source of magnesium, which is important for healthy muscle function and recovery. Seaweed is also a good source of calcium and vitamin D, which are essential for maintaining healthy bones.

In the case of Vitamin D in our food, we’re told that it is only found in fish, and virtually nothing else. So if you’re Vegan, what are your alternatives? Well, there’s the sun…

Additionally, seaweed is a good source of iodine, which is necessary for the proper functioning of the thyroid gland, which helps regulate the body’s metabolism. It’s fascinating what you find out once you start to dig a little deeper into the Bladderwrack and Sea Moss benefits!

For example, consuming seaweed as part of a balanced diet can help ensure that you are getting the vitamins and minerals you need to support your post-workout routine.

I think you’ll be amazed to learn that there is another source of all of these that is plant based. There’s something amazing we have wrapped up for you in point number 7!

Let’s take a closer look at how Bladderwrack and Sea Moss benefits play a part in your post workout recovery.

Hitting the gym is a great way to stay in shape. But it’s not just about the weights you lift or how long you can plank for. Often overlooked, and underrated is the recovery process.

Giving your body what it needs to put the pieces in place for an effective post workout regime can be found in these two species of seaweed.

Introduction to Sea Moss and Bladderwrack Benefits

Let’s break a few things down about the Bladderwrack and Sea Moss benefits and how you can bounce forward from your workout, rather than ache in a painful heap.

No doubt you’re eating plenty of fresh fruits and vegetables, and maybe even lean meats or plant based alternatives. So you might believe that you are all good in the vitamin and mineral department, right?

Consider this; if you are going to the gym and working out regularly, this could probably be the opposite. Specific nutrients are critical for your body, right down to the muscles, to work effectively. What some may call ‘moderate exercise’ can actually increase the loss of certain minerals.

Let’s be honest here, if you put yourself in the moderate exercise camp, you’re most likely closer to intense if you’re anything like my gym buddies. And there’s a bit of a difference between moderate and strenuous.

Strenuous exercise can result in the loss of certain minerals primarily through sweating.

When we sweat, we lose not only water but also electrolytes, which are minerals that play a crucial role in maintaining proper body function. The electrolytes that are lost in sweat include sodium, potassium, and calcium, among others.

When we engage in strenuous exercise, we tend to sweat more, which can result in a greater loss of these electrolytes. It is important to replace these lost electrolytes by drinking plenty of fluids and eating a balanced diet that includes foods rich in these minerals.

When you think about it from this perspective, you can see that there’s a chance you could find the stores you do have might be tapped out completely. This is why many find that Bladderwrack and Sea Moss benefits more effective recovery processes.

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How Long does it take for Sea Moss and Bladderwrack to Work?

Depending upon the benefits you are seeking, and any underlying factors, you may notice either of these two seaweeds working within a matter of days.

As many men may be looking to these seaweeds for their libido-enhancing properties, it is important to note that at the time of publishing, no known Bladderwrack (Fucus Vesiculosus) male benefits have been studied for us to feel confident in citing. 1

If you’re looking for something extra in the bedroom from Bladderwrack, it may not be a support at all in this area.

However, if you have found supporting evidence that has proven this is not the case, and Bladderwrack does have proven benefits in this area, please share this with us in the comments below, including your reference materials.

Health Benefits of Sea Moss and Bladderwrack

The list of Bladderwrack and Sea Moss benefits are largely found in how these two seaweeds provide support in the following ways, to name a few:

Sea Moss

  • Supporting good gut health 2
  • Helping to reduce fat absorption 3
  • Providing needed nutrients for healthy skin 4
  • Reducing the impact of certain viruses 5
  • Supporting good bacterial health 6
  • Providing nutraceutical potential 7


  • Reducing the amount of fat absorbed by the body 8
  • Supporting better eye health 9
  • Helping maintain skin health 10 11
  • Improving blood flow and general health 12
  • Reducing inflammation, and 13
  • Reducing the symptoms of osteoarthritis 14

More than just Minerals and Vitamins

So, how do the Bladderwrack and Sea Moss benefits you can get play a part from a post-workout perspective? What does this powerful combo bring you? Let’s take a look at a few…

1. Zinc

Did you that if you load up with carbohydrates while you limit your fat and protein intake it can impact your zinc levels? 15

Athletes have been found to have zinc deficiency levels in as many as 90% of people tested.

Low zinc levels can drop your energy levels and endurance capacity. It can even limit your uptake of oxygen. All of this spells fatigue accumulation no matter how you look at it.

Consider your zinc levels and how this plays a key part in your staying power as much as recovery.

2. Sodium

When you hear the word ‘sodium’ what comes to mind for you? Hardened arteries? High blood pressure? Kidney problems?

Well, you would be forgiven for thinking that right off the bat. Sodium has copped a bit of a beating over the years. But there’s quite a difference between the sodium found in Bladderwrack and Sea Moss, and salt that’s been added to manufactured foods. 16

If you work out hard and sweat hard, you may find that by rehydrating with water only you get cramps. Adding a good source of sodium can help balance this and reduce the uncomfortable likelihood.

If you don’t have a healthy balance of sodium in your diet, the consequences can be fatal in extreme situations.

Depending on the climate you are in you may find that working out causes you to sweat out more minerals than in other, typically cooler and drier climates.

So, keep an eye on your sodium levels. When working out I like to have some Himalayan rock salt on hand. This complements the Bladderwrack and Sea Moss combination and benefits me in helping with a quicker post-workout recovery.

3. Potassium

With Sea Moss and Bladderwrack being a reliable source of potassium, this works hand in hand with the sodium that they bring.

Using this powerful duo, cramps can be avoided, and recovery can be sped up. Potassium is needed to help your nervous system and muscles function properly.

Being a foundational electrolyte, potassium, particularly in a natural form like seaweed, is capable of playing a key role.

Needed for balancing the mineral density in your body’s water content it is key as an intracellular fluid. 17

This is why athletes turn to potassium found in bananas, but now you’ve got the Bladderwrack and Sea Moss benefits too!

4. Magnesium

You know that for energy to be metabolised you’ll need the right enzymes, right?

Did you know that magnesium is needed for over 300 different types of enzymes that carry out this function in your body? 18

Also key to healthy bone structure, it helps protect the body from stresses that more brittle bones may face. Stress fractures.

Keep in mind that magnesium can drop to low levels quickly, and the effects of this are noticed acutely by some. These tend to show up as cramps too. Cramping is a very uncomfortable warning sign. Don’t ignore it. Your body is trying to tell you something important.

Replacing depleted magnesium levels can make a huge difference to your recovery.

By making these seaweeds a part of your routine, the Bladderwrack and Sea Moss benefits you’ll experience is that your body will be able to heal quicker, and more effectively.

A great source of nutrition that the world is waking up to. Find this image on Instagram.

5. Iron

Responsible for helping your red blood cells carry oxygen to your organs, Iron is a high-demand resource. 19

Did you know that a high impact workout can knock your iron levels down by as much as almost 6% in as little time as an hour?

If your iron levels are too low you can suffer from complications like anemia. This type of iron deficiency can hit you with a huge dose of fatigue. You’ll feel sluggish and your endurance levels will slide quickly.

6. Vitamin E

A good source of vitamin E can help you on your recovery journey in many ways. Allowing the body to fight off free radicals, vitamin E is used by many to help with recovery after high-impact exercise and keep muscle soreness at bay.20

Having a natural source of vitamin E is encouraged for good health. As vitamin E is not water soluble it won’t deplete as quickly as a B Group vitamin would. 21

Relied upon for centuries, certain species of seaweed have a multitude of nutritional benefits and value. Sea Moss in particular has reemerged as a superfood in recent years.

Being spoken of by many as a key source of minerals needed by the human body, it’s little wonder that it is looked upon as being highly effective as a post-workout recovery option.

7. Vitamin D

Known to help boost your energy levels, vitamin D is also great for improving your mood.

If your not able to get the right kind of exposure to the sun to help stimulate vitamin D production, what can you do?

Food sources that contain vitamin D are extremely rare outside of fish. So, if you’re Vegan, or simply don’t like eating fish, this can be a challenge. Unless you make certain seaweeds a part of your diet; like Bladderwrack and Sea Moss. 22

Vitamin D is needed for effective post-workout recovery as it helps with effective mitochondrial functions. Without this, it is possible that you can experience a loss of muscle mass and even dysfunction. 23

8. Vitamin C

Many other minerals and vitamins need Vitamin C to help with absorption. And we all know that vitamin C is great for fighting off colds.

Did you know that your body will flush any Vitamin C that it doesn’t need? As a water-soluble vitamin, it can leave your body in as little as 24 hours. This also means that an intense workout will impact the stores of Vitamin C in your body at the time. It will sweat out.

Necessary for effective collagen production, Vitamin C helps with recovery. One way is that it reduces the impact of free radicals that spike as your body converts food into energy.

9. Collagen Support

Collagen-stimulating properties in some species of seaweed, in this case, Eucheuma Cottonii, play a more important part than we understood as little as a few years ago.

The popular belief is that you need calcium for strong bones, right?

Well, collagen is more important for strong bones than just calcium alone. In fact, without collagen, the calcium you consume is less effective in your body for maintenance and repairs. The Bladderwrack and Sea Moss benefits offered as a combo are a great source to help with recovery in this area. 24

Did you know that your bones are approximately one-third collagen? Needed for bone density, and flexibility, collagen is also critical for helping to repair and maintain other parts of your body after a strenuous workout, like connective tissue. 25

Myofascial tissue is one of those. It supports the bone and muscle structure. After a high-impact session, your body is going to need to do some pretty heavy work on muscle repair.

Your myofascial tissue is collectively in the group of things needing your body to rest, and collagen, to help rebuild a stronger you.

Interesting results from studies considering the effects of Bladderwrack along with other macroalgae, conjugated linoleic acid, retinoid and glaucine mixture.

These studies found that treatment to mature adipocytes stimulated pro-collagen I production with noticeable improvements in cellulite conditions within 8 to 12 weeks and improved overall skin thickness with potential links to reducing ageing. 26 27 28

10. Vitamin B

Feeling flat isn’t something that excites anyone. If you have low energy levels, typically, this can be attributed to low levels of B-group vitamins.

Needed for the production of healthy red blood cells, B Group vitamins are fundamental. As micronutrients, they play a critical part in creating energy. They convert sugars and proteins into energy.

Being water-soluble, vitamin B stores in your body will be depleted quickly during periods of high activity. Making sure you keep these up to a healthy level is critical.

The Bladderwrack and Sea Moss duo have been turned to by many as a pre and post-workout solution for maintaining staying power for longer periods.

What other Bladderwrack and Sea Moss benefits can you share that you have had as a part of your pre or post-workout regime? Leave a comment below and we’ll get back to you.

Bladderwrack and Sea Moss FAQs

What does Bladderwrack do for the Body?

Many minerals in Bladderwrack help with blocking the body’s ability to absorb fats, which supports dimensions of weight loss. It also consists of minerals that support your ocular health.

There are amino acids present that support skin health through stimulating collagen synthesis in the body, and Bladderwrack is known for reducing inflammation.

Can I take Sea Moss and Bladderwrack Together?

Yes. These two seaweeds are often paired and they do work well together. The main consideration to make is that you first speak with a professional who can give you specific medical or dietary advice.

Never make a change to your routine when it has a health related implication based on a website article; always speak with a trusted professional first.

Who should not take Bladderwrack?

If you are allergic to, or sensitive to iodine, and increased iodine levels may present a problem for you, then Fucus Vesiculosus, Bladderwrack, might not be the best seaweed for you to take.

The issue is that Fucus Vesiculosus, as a brown seaweed, has a very high iodine concentration. It is not able to be imported into Australia as dried or fresh seaweed for human consumption owing to the fact that the iodine content often far exceeds the threshold of 1,000mg of iodine per dried kg. Thus, AQIS and Customs (Australian Border Security) consider it to be a hazardous substance. 29

People who should also avoid taking Bladderwrack are those who are taking Amiodarone or other medication to help with blood flow and managing heart health, and those who are scheduled for surgery as this seaweed thins the blood and prevents clotting.

If you are pregnant or breastfeeding most Doctors and Dietitians will advise that it is best to avoid taking Bladderwrack.

What happens if you take Sea Moss everyday?

Certain studies have looked closely at Sea Moss have attributed certain beneficial outcomes to its use. These include the digestive health support through it being a source of long chain polysaccharides, thus making it a good prebiotic.

The connective tissue support it offers have proven to be a shining light for many seeking better health and younger looking skin. The levels of Fucoxanthin found in this seaweed have also shown that it may be effective as a part of a weight loss regime.

By taking Sea Moss daily you may find that these, and other benefits are ones you encounter.

Final Considerations

Some considerations need to made with regards to Sea Moss and Bladderwrack side effects. Particularly if you have allergies to shellfish or seafood. Something else to consider is if you are on any medication to control blood thinning.

Bladderwrack is reported to be known to interfere with the function of Amiodarone in certain patients. 30

What is Amiodarone?

Amiodarone is a medication that is used to treat a variety of conditions related to the heart. It is a type of antiarrhythmic medication, which means it is used to treat irregular heartbeats.

Amiodarone is typically used in people who have life-threatening heart rhythm problems, such as ventricular fibrillation or ventricular tachycardia. It can also be used to treat other types of arrhythmias, such as atrial fibrillation.

You might also like to take a deeper dive into How Sea Moss and Bladderwrack weight loss strategies can be applied.

Check out Ultimate Sea Moss guide for the complete guide on this special seaweed.


  1. “Fucus vesiculosus Linnaeus, 1753” – M. D. Guiry, 21 December 2004 [WoRMS] [Archive] ↩︎
  2. “Dietary polysaccharide-rich extract from Eucheuma cottonii modulates the inflammatory response and suppresses colonic injury on dextran sulfate sodium-induced colitis in mice” – S. Sudirman, Y. H. Hsu, J. L. He, Z. L. Kong, 5 October 2018 [PubMed] [Archive] ↩︎
  3. “Fucoxanthin: A Promising Medicinal and Nutritional Ingredient” – H. Zhang, Y. Tang, Y. Zhang, S. Zhang, J. Qu, X. Wang, R. Kong, C. Han, Z. Liu, 27 May 2015 [PubMed] [Archive] ↩︎
  4. “Wound healing properties of Eucheuma Cottonii extracts in Sprague-Dawley rats” – S. G. Fard, R. T. R. Tan, A. A. Mohammed, G. Y. Meng, S. K. S. Muhamad, K. A. AL-Jashamy, S. Mohamed, November 2011 [Academic Journals] [Archive] ↩︎
  5. “Antiviral Profile of Brown and Red Seaweed Polysaccharides Against Hepatitis C Virus” – S. F. Gheda, H. I. E. Adawi, N. M. E. Deeb, 2016 [PubMed] [Archive] ↩︎
  6. “Seaweed inspires antibacterial” – J. Whitfield, 11 January 2002 [Nature] [Archive] ↩︎
  7. “Nutraceutical Potential of Seaweed Polysaccharides: Structure, Bioactivity, Safety, and Toxicity” – B. Tanna, A. Mishra, 1 April 2019 [Institute of Food Technologies] ↩︎
  8. “Fucoxanthin, a Marine Carotenoid Present in Brown Seaweeds and Diatoms: Metabolism and Bioactivities Relevant to Human Health” – J. Peng, J. P. Yuan, C. F. Wu, J. H. Wang, 10 October 2010 [PubMed] [Archive] ↩︎
  9. “The potential of marine resources for retinal diseases: a systematic review of the molecular mechanisms” – K. Kruegera, E. Boehme, A. K. Klettner, M. Zille, 10 Maty 2021 [Taylor & Francis] ↩︎
  10. “Treatment of human skin with an extract of Fucus vesiculosus changes its thickness and mechanical properties” – T. Fujimura, K. Tsukahara, S. Moriwaki, T. Kitahara, T. Sano, Y. Takema, January 2002 [PubMed] [Archive] ↩︎
  11. “BASF introduces fucoidan-rich algae extract for eye contour appearance” – BASF, 26 August 2021 [BASF] [Archive] ↩︎
  12. “Mechanisms of Bioactivities of Fucoidan from the Brown Seaweed Fucus Vesiculosus L. of the Barents Sea” – O. N. Pozharitskaya, E. D. Obluchinskaya, A. N. Shikov, 22 May 2020 [PubMed] [Archive] ↩︎
  13. “Phlorotannins from Fucus vesiculosus: Modulation of Inflammatory Response by Blocking NF-κB Signaling Pathway” – M. D. Catarino, A. Silva, M. T. Cruz, N. Mateus, A. M. S. Silva, S. M. Cardoso, 21 September 2020 [PubMed] [Archive] ↩︎
  14. “Effects of fucoidan from Fucus vesiculosus in reducing symptoms of osteoarthritis: a randomized placebo-controlled trial” – S. P. Myers, A. M. Mulder, D. G. Baker, S. R. Robinson, M. I. Rolfe, L. Brooks, J. H. Fitton, 26 May 2016 [PubMed] [Archive] ↩︎
  15. “High carbohydrate diet can lead to a zinc deficiency” – A. Hamilton, Last Checked 11 December 2022 [Sports Performance Bulletin] [Archive] ↩︎
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  17. “Potassium physiology” – S. O. Thier, 25 April 1986 [PubMed] [Archive] ↩︎
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  19. “Review on iron and its importance for human health” – N. Abbaspour, R. Hurrell, R. Kelishadi, 19 February 2014 [PubMed] [Archive] ↩︎
  20. “Vitamin E may reduce muscle soreness” – K. Carney, 30 January 2004 [CNN] [Archive] ↩︎
  21. “The Best Vitamins for Rebuilding After a Workout” – S. Lindberg, C. Thompson, 23 September 2019 [Live Strong] [Archive] ↩︎
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  24. “Top 6 Benefits of Taking Collagen Supplements” – G. V. D. Walle, B. Elliott, I. Fernando, 21 September 2022 [Healthline] [Archive] ↩︎
  25. “Building Stronger Bones” – J. Lawrence, L. Chang, 4 January 2011 [WebMD] [Archive] ↩︎
  26. “Effect of cosmetic ingredients as anticellulite agents: synergistic action of actives with in vitro and in vivo efficacy” – T. A. Bader, Ad. Byrne, J. Gillbro, A. Mitarotonda, A. Metois, F. Vial, A. V. Rawlings, A. Laloeuf, 11 March 2012 [PubMed] [Archive] ↩︎
  27. “Treatment of human skin with an extract of Fucus vesiculosus changes its thickness and mechanical properties” – T. Fujimura, K. Tsukahara, S. Moriwaki, T. Kitahara, T. Sano, Y. Takema, January 2002 [PubMed] [Archive] ↩︎
  28. “Fucoidan inhibits UVB-induced MMP-1 promoter expression and down regulation of type I procollagen synthesis in human skin fibroblasts” – H. J. Moon, S. H. Lee, M. J. Ku, B. C. Yu, M. Jo. Jeon, S. H. Jeong, V. A. Stonik, T. N. Zvyagintseva, S. P. Ermakova, Y. H. Lee, March 2009 [PubMed] [Archive] ↩︎
  29. “Brown seaweed” – Australian Government, 29 November 2022 [Department of Agriculture, Fisheries, and Forestry] [Archive] ↩︎
  30. “Herb-drug interaction of Fucus vesiculosus extract and amiodarone in rats: a potential risk for reduced bioavailability of amiodarone in clinical practice” – M. Rodrigues, G. Alves, J. Abrantes, A. Falcão, 20 November 2012 [PubMed] [Archive] ↩︎

Last Updated on 3 months by D&C Editorial Team

6 thoughts on “Bladderwrack and Sea Moss Benefits; The Post Workout Powerful 10”

  1. I take 3 tablespoons of sea moss that I have cooked a little and blended, will that help my loss muscles And bone loss and the pain in my leg find it hard to walk I am 62 and fractured My ankle A number of years ago apart From that I am healthy

    • Hello Dinah,

      Thank you for your question.

      I can’t provide you with medical advice, but what I would suggest you do if you have chosen to make Sea Moss a part of your routine is to keep a diary of what you are consuming, what activities you are doing, and how you feel every day.

      This could be helpful should you need to seek specialist advice from someone you trust in your area, and it will help you with keeping an accurate bead on how you are progressing.

      Sea Moss and Bladderwrack (Fucus vesiculosis) have been studied for a number of reasons, and improving muscle and bone strength were some of the aspects that you’ll find research papers on. You may find this one of interest –

  2. Thank you for sharing this post…lots of helpful information. Is there a maximum amount of bladderwrack & sea moss to consume daily??

    • Hello MsVee,

      Thank you for your question.

      Depending upon your circumstances it may be a good idea to keep the volume of Bladderwrack low. Your needs will be different to mine, and this is not medical or health advice I’m offering. What is worth keeping in mind is that the iodine content in Bladderwrack is typically very high. So much so that unless it is in a capsule form we can’t bring dried of fresh Bladderwrack into Australia (that’s where we are based).

      Bladderwrack in the non-capsule form can have more than 1,000mg of Iodine per dried kilogram. Under the biosecurity regulations in Australia, Customs will cease and destroy this unless suitable documentation and evidence can be provided to prove that the iodine content is not higher than this. It is typically treated as a hazardous substance in this form due to the high Iodine.

      I would suggest you speak with your trusted Doctor or Dietitian about this particular point.

      If you have an allergy to shellfish or are pregnant it would be worth avoiding Bladderwrack until you have gained clarity on potential risks here. I would also treat Sea Moss with the same caution if this is your first time until you’re certain for yourself.

      As far as how much I consume, I will go through a 500g jar of Sea Moss Gel that I make from our Sea Moss in about a week. Bladderwrack, on the other hand, I don’t have so much of. Conservatively, I will have about 550mg of this a day.

      As mentioned, this is not medical advice, simply what I do and some facts I’m happy to share about Bladderwrack in Australia. You really need to speak with someone who is qualified and that you trust in your area who can give you a face-to-face consultation to be sure you’re doing what is right for you.

      I hope this helps you.

Comments are closed.


About the Author

Matthew has been on an active journey towards living a healthy life from a young age. Influenced by his Grandmother, a practicing Naturopath who served her community from the 1940's to the 1980's, his views on living holistically were shaped from a young age. Growing up in different parts of Australia, his connection with the Ocean and a passion for sustainability comes through in everything he does and shares.

"I'm not a Doctor, and I don't play one on the Internet." - me

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