Fast delivery.png){kind=small}
Fair prices
Seaweed is the only food that combines a nutritional profile comparable to an egg, a negative carbon footprint, and zero need for farmland, fresh water or pesticides. That is what the scientific literature has confirmed since 2020, and what 33 years of practice have let me verify in our Breton kitchen. This article gives you the full picture of the benefits of seaweed: nutrition, health, longevity, iodine cautions, recipes, and environmental impact. Everything is documented, sourced, and run through the recommendations of ANSES, EFSA and the WHO.
When I founded Biovie in 2007, eating seaweed was a niche affair for committed raw-food enthusiasts. Today, the centenarians of Okinawa, the researchers at the NIH and the global food industry all agree on one point: seaweed is one of the most complete foods on the planet. In 2024, the book we published with Gallimard — Algues au Quotidien — went on to win, in 2025, the Gourmand World Cookbook Award and the Prize of the National Academy of Cuisine. A double first for a 100% vegan book in French gastronomy.
Beyond the media hype, what are the real benefits of seaweed for your health? What precautions should you take (notably around iodine and the thyroid), and how do you bring the benefits of seaweed into your cooking without falling into Japanese-themed folklore? That is exactly what we are going to unpack, together.
Why seaweed has become the superfood of the 21st century
Honestly, context plays a huge part. Our world stands at a critical crossroads: feeding a growing global population while fighting climate change. Conventional farming practices, essential as they are, put immense pressure on our planet's finite resources. In the middle of all this, the ocean offers a remarkable answer: marine seaweeds, that bridge between two worlds, at once plant-like and animal-like in their nutritional richness.
Seaweed: what do we really mean by "seaweed"?
The word "seaweed" actually covers several large families, and telling them apart changes everything. On one side, the marine macroalgae: red seaweeds (dulse, nori, Irish moss), brown seaweeds (wakame, kombu, sea spaghetti, fucus), and green seaweeds (sea lettuce, ulva). On the other, the freshwater or saltwater microalgae such as spirulina, chlorella and klamath. And then there are the wild seaweeds gathered in Brittany, and the seaweeds farmed in marine aquaculture.
Each has its own profile, its own uses, its own precautions. Brown seaweeds concentrate iodine (sometimes too much). Red seaweeds are the champions of complete protein (up to 47% of dry weight). Green seaweeds bring magnesium and chlorophyll. Freshwater microalgae such as spirulina contain no iodine and make for a gentler entry point. In this article we are mainly talking about edible marine macroalgae — the ones we cook with and eat day to day.
Nutritional benefits: the unique profile of protein-rich seaweed
.webp)
An exceptional nutritional profile (up to 47% protein)
Marine seaweeds are a high-quality source of plant protein, with a content that varies by species: red seaweeds up to 47% of dry weight, green seaweeds 9 to 26%, brown seaweeds 3 to 15%. To give you a concrete idea: that is three times more than beef and four times more than quinoa. And unlike many plant proteins, their amino-acid profile is complete — leucine, phenylalanine, valine, lysine — often comparable to that of an egg.
Beyond protein, seaweeds contain 93 of the 108 elements in Mendeleev's periodic table: iodine, calcium, magnesium, iron, potassium, zinc, sulphur, selenium, manganese. They provide vitamins A, B1, B2, B6, C, E, carotenoids (including the famous fucoxanthin), omega-3 EPA and omega-6, soluble fibre, antioxidants. Their digestibility and bioavailability are high. That is what makes them so useful as part of a varied and balanced diet and a healthy lifestyle.
A recent review left on our shop: "I love the fresh seaweeds and the fresh pollen!" — Toune, 5-star Biovie customer. That simplicity is exactly what we try to pass on. No rigid protocol. Just one simple gesture, every day.
The complete vegan alternative
For people following a 100% plant-based diet, seaweeds fill the most critical gaps. Nori, for instance, is one of the very few plant sources of bioavailable vitamin B12 — a 2024 Japanese study confirmed this point that the scientific community had been debating for twenty years. Dulse, for its part, provides highly bioavailable iron: 35 mg per 100 g, compared with 2.7 mg in beef. Wakame contains thirteen times more calcium than milk. And spirulina, on its own, packs 60 to 70% complete protein.
It is for this off-the-charts nutritional density that complete plant proteins from seaweed, spirulina and chlorella have become essential to any serious vegan approach. Seaweeds do not replace a balanced diet — they complement it intelligently.
The 7 proven health benefits of seaweed
Here are the 7 benefits of seaweed that science has documented since 2020, each backed by at least one meta-analysis or recent study. This is the heart of this article on the benefits of seaweed — the part I get asked about most often in training sessions, in the shop, or by email.
1. Deep remineralisation: 93 of the 108 elements in Mendeleev's periodic table
The first of the benefits of seaweed, and the most immediate: their mineral richness. Seaweeds help meet your mineral and trace-element needs better than any land vegetable. A single gram of dried wakame supplies magnesium, calcium, potassium, iron, zinc, selenium, manganese — each in meaningful amounts. For anyone on a diet depleted by modern soils or by industrial food, this is a concentrated answer. Replacing meat with seaweed is not just about protein — it is also this mineral density that changes the game.
In practice: adding 3 g of dried seaweed flakes a day to your dishes covers a meaningful share of the recommended intakes of iodine, magnesium and calcium.
2. Bioavailable iron: dulse, an ally for women with anaemia
Anaemia affects one in three women of childbearing age worldwide. Dulse, a Breton red seaweed, contains up to 35 mg of iron per 100 g — that is thirteen times more than red meat. And this iron comes paired with naturally present vitamin C, which improves its absorption. It is the seaweed to know when you are looking for a plant-based alternative to haem iron. To go further, read our dedicated article on dulse, iron and anaemia in women, or our comparison of plant iron: seaweed vs spirulina.
3. Iodine: thyroid balance and a hidden deficiency in France
Iodine is the nutrient seaweeds are best known for. The thyroid needs 150 µg of iodine a day (WHO recommendation) to produce its T3 and T4 hormones — the ones that regulate metabolism, body temperature and energy. Yet iodine deficiency remains a genuine issue in France, particularly among pregnant women and people who have cut out iodised salt.
Seaweeds are one of the richest natural sources — sometimes too rich, as we will come back to in the precautions section. Wakame, in particular, offers an ideal profile: enough iodine to make up a deficiency without an immediate risk of overload. Our full feature on wakame and the thyroid spells out why this seaweed is the most balanced source of iodine.
To understand the history of iodine deficiency and its consequences, the article on the "cretin of the Alps" tells a fascinating chapter of French medical history.
4. Longevity: the secret of the Okinawa diet
The Okinawa archipelago in Japan is home to one of the world's highest concentrations of centenarians. The gerontology researchers who have studied it (Willcox, Suzuki) identified several factors — moderate calorie restriction, sociability, exercise — but also one that comes up consistently: the daily consumption of marine seaweeds (wakame, kombu, mozuku, nori). Our article on why the Japanese live longer and the one on the Okinawa diet go into this link in detail.
A recent study from the University of Rochester (2025) even brought to light a molecular mechanism: fucoidan, a polysaccharide from brown seaweeds, activates the SIRT6 enzyme, which is involved in cellular longevity. It is exactly this kind of discovery that makes the science of seaweed so exciting today.
4b. Immune system: porphyran, fucoidan, fucoxanthin
Seaweeds contain a family of bioactive molecules that are almost impossible to find elsewhere. The porphyran in nori is an exclusive antioxidant rediscovered recently. The fucoidan in wakame is being studied for its effects on innate immunity. And fucoxanthin, the pigment of brown seaweeds, is the subject of very active research for its antioxidant properties.
A 2024 NIH study compared the impact of a seaweed-rich vegan diet with that of a ketogenic diet on the immune system: both rapidly alter the immune profile, but in complementary ways — the plant-based diet stimulates innate immunity, the ketogenic one adaptive immunity. The scientific finding is clear: nori helps support the immune system, as part of a varied and balanced diet and a healthy lifestyle.
5. Vitamin B12 in nori: the 2024 confirmation
For years, vitamin B12 was the Achilles' heel of veganism. Supplementation is still recommended — let's be honest. But a study published in 2024 confirmed that dried nori contains bioavailable B12, in an active form usable by the human body. This is a major step forward for people looking for plant sources of this vitamin. 5 g of dried nori provides a partial daily dose — not enough to do without supplementation for strict vegans, but a genuine contribution as part of a varied diet.
One thing I'll mention in passing: the B12 in nori is destroyed by prolonged cooking. So eat it raw or only lightly heated to keep the benefit.
6. Gut microbiome: prebiotic marine fibres
Seaweeds contain very particular fibres — alginates, fucoidans, carrageenans, ulvans — that the human gut flora breaks down into short-chain fatty acids. These compounds feed the cells of the colon and support the balance of the microbiome. It is a dimension we often overlook. Seaweeds do not only feed your cells. They also feed your gut micro-organisms. And the latter, we are only beginning to understand just how much they shape immunity, mood and metabolism.
7. Weight loss: the fucoxanthin lead
Fucoxanthin, the carotenoid pigment of brown seaweeds such as wakame, has been studied for ten years for its potential role in regulating lipid metabolism. Several studies (notably those cited by Maeda et al.) suggest it could contribute to fat oxidation. A word of caution, though: the research is promising but preliminary. For a detailed analysis, read our article can this brown seaweed really help with weight loss?. The science is moving forward, but no exaggerated promises on our side.
Trustpilot review: "A wonderful basket of iodine-rich, protein-rich seaweeds. Essential to my daily health and vitality." — Panyi, 5-star Biovie customer.
Iodine and thyroid precautions: what you should know before eating seaweed every day
This is the question I get asked most often: Eric, can I eat seaweed every day without any risk to my thyroid? The answer is yes, in reasonable amounts. But there are nuances to be aware of, especially for people with a thyroid condition. Here is the summary, based on the recommendations of ANSES (referral 2017-SA-0086) and the EFSA.
Safe daily intake (in grams per day)
The WHO recommends 150 µg of iodine a day for a healthy adult. The tolerable upper intake level (UL) set by the EFSA is 600 µg/day. As a rough guide:
• Dried wakame: about 60 µg of iodine per gram. Eating 2 to 3 g a day stays safe and beneficial.
• Dried nori (sushi sheets): about 30 µg of iodine per gram. A whole sheet (~3 g) provides ~90 µg.
• Dried dulse: about 70 µg of iodine per gram. 1 to 2 g a day is plenty.
• Dried kombu: careful, this is the most iodine-rich seaweed — 1,500 to 2,500 µg per gram. Just a knife-tip in a broth already exceeds the daily intake. Use it as an occasional flavour enhancer, not for daily consumption.
A simple rule to remember: start with 2 to 3 g of dried seaweed a day, varying the species. No daily kombu. And adjust according to your thyroid profile.
Hyperthyroidism, hypothyroidism and Hashimoto's disease: adapting intelligently
For people with hyperthyroidism or Graves' disease, iodine intake must stay limited. Medical advice is essential before eating seaweed regularly.
For Hashimoto's disease (autoimmune thyroiditis), the matter is more complex. Some studies suggest that excess iodine can worsen the autoimmunity; others show that a moderate intake remains beneficial. The sensible position: less than 50 µg of extra iodine a day, and always with medical follow-up and regular TSH testing. Our article on hypothyroidism, diet and marine seaweeds goes into the detail.
For people with simple hypothyroidism, on levothyroxine treatment: eating seaweed can be beneficial, provided you leave a gap of at least 2 to 3 hours between taking the medication and eating the seaweed (an absorption interaction). Here again, medical follow-up is recommended. Wakame is the superfood of the seas for your thyroid — it is the most balanced from an iodine point of view.
Trustpilot review: "The seaweed tartare I hesitated to buy for so long is a pure marvel, so important for the thyroid." — Marinella, 5-star Biovie customer.
Pregnancy, breastfeeding, children: specific recommendations
During pregnancy and breastfeeding, iodine needs rise to 250 µg/day according to the WHO. Seaweeds can contribute to this intake — it is even worthwhile for expectant mothers who want to avoid iodine supplements. But strict respect of the upper limit (600 µg/day), so avoid kombu and favour wakame, nori and dulse in moderate amounts (1 to 2 g a day).
For children under 3: no routine iodine-rich seaweed, except on medical advice. The immature thyroid system is more sensitive to swings in iodine. From age 3, introduce gradually in small amounts (nori or wakame flakes on pasta, for example).
One last precaution: always favour organic French seaweed (Brittany, the Iroise Sea) to limit the risk of contamination by heavy metals (cadmium, arsenic, mercury). That is what we have always done at Biovie, since 2007. The fresh seaweeds of Brittany are harvested under strict CRPMEM regulation.
How to bring seaweed into daily life: 5 easy recipes
Seaweeds are not just for sushi. Here are 5 recipes I use every week in my Breton kitchen, ever since we settled by the sea in 2007. They are simple, accessible, and they cover all the major seaweeds. A Trustpilot review that often comes back to me in the kitchen: "I mainly order seaweed. Excellent quality." — Julie F.
1. Seaweed tartare (the Biovie signature recipe)
This is the recipe I recommend to everyone to get started. "Fresh seaweeds such as sea lettuce or dulse are delicious as a tartare," says Catherine, a Biovie customer. And she is right.
Ingredients: 100 g of fresh ready-to-use seaweed tartare (or a mix of dulse + sea lettuce + nori), 1 finely chopped shallot, 1 tablespoon of capers, 1 tablespoon of lemon juice, 3 tablespoons of virgin olive oil, pepper, no added salt (the seaweeds are already salty).
Method: mix everything together, leave to rest for 2 hours in the fridge. Serve on slices of sourdough bread, buckwheat blinis, or alongside raw vegetables. Keeps for 5 days in the fridge. To go further, our complete guide to seaweed tartare covers all the variations.
2. Umami kombu broth
The secret of Japanese dashi. 1 piece of 10 cm fresh kombu in 1 litre of cold water. Leave to infuse for 1 hour at room temperature. Heat gently until it just shimmers — above all, never bring it to the boil, or the kombu would turn bitter. Remove the seaweed at the first sign of simmering. You get a deep umami broth, perfect as a soup base, for cooking rice, or for poaching vegetables.
The advantage: 1 piece of 10 cm per litre = about 0.5 g of kombu per bowl of soup. Moderate iodine intake, intense flavour. This is the ideal use for this very iodine-rich seaweed. Our article on kombu, the umami-rich seaweed, gives more variations.
3. Express wakame salad
20 g of dried wakame rehydrated in cold water for 10 minutes (it triples in volume), 1 cucumber cut into thin slices, 2 tablespoons of rice vinegar, 1 teaspoon of coconut sugar, 1 teaspoon of toasted sesame oil, toasted sesame seeds to garnish. It is the classic Japanese salad, express version. For the slimming benefits of wakame, see our complete guide to wakame and its slimming benefits.
4. Irish moss smoothie
Irish moss (Chondrus crispus) is the perfect seaweed to naturally thicken smoothies and desserts. 1 teaspoon (3 g) of organic Irish moss powder in a blender with: 1 banana, 200 ml of hemp milk, 1 tablespoon of raw cacao, 1 Medjool date. Blend for 1 minute. You get a creamy texture, with no additives at all, rich in minerals. It is also the base of our plant-based Irish moss broth for fans of functional cooking.
5. Grilled nori crisps
The snack my grandchildren love. Take 4 sheets of fresh nori, brush them very lightly with sesame oil, sprinkle with sea-salt flakes and sesame seeds. Pop in the oven for 3 minutes at 150 °C. Break into pieces. B12 intake, crunchy, salty, addictive. Ideal as a nibble with drinks or as a topping on a soup.
To explore other recipes, I'll point you to our organic dehydrated seaweed gourmet mix — it is the pack I recommend to get started. And our full article on aversions to the taste of seaweed helps those who struggle at first.
Seaweed: a blue carbon sink for the planet
.webp)
Beyond health, seaweeds play a major climate role. The underwater macroalgae forests — kelp, giant kombu, sargassum — are a pillar of "blue carbon", the storage of CO₂ captured by marine ecosystems. It is a subject we know well at Biovie; we even helped found the Global Seaweed Coalition.
Seaweeds sequester carbon through three complementary mechanisms: (1) accumulation in their living biomass, (2) export of recalcitrant dissolved organic carbon to the deep ocean, (3) burial in marine sediments. A few documented figures: a global macroalgae potential of 173 Tg of carbon per year, of which 10% is buried in sediments; an average sequestration potential of 1.8 kg of carbon per m² per year. It is one of the rare foods that delivers a net benefit to the planet at the very moment it is produced.
On top of carbon, seaweeds regulate the pH of the oceans (mitigating acidification), absorb excess nitrogen and phosphorus (combating eutrophication and coastal dead zones), and create rich habitats for marine biodiversity. Kelp forests contribute up to 70% of oceanic oxygen. All of this without a single drop of fresh water and without a single hectare of farmland.
Comparing environmental impact: seaweed vs animal protein
The figures are clear-cut. Animal agriculture accounts for around 20% of global greenhouse-gas emissions. Producing 100 g of beef protein emits up to 35 kg of CO₂ equivalent — about 90 times more than pea protein (0.4 kg CO₂eq). Livestock farming is responsible for 80% of global land degradation, 70% of global fresh-water use, and 70% of the projected loss of terrestrial biodiversity.
Compare that with seaweeds: no farmland tied up, no fresh water consumed, no pesticides, herbicides, fungicides or synthetic fertilisers needed, negligible production emissions, and a net carbon-sink effect. For 1 kg of protein, the gap is staggering. This is what we call, with a touch of provocation, the only food that does the planet a favour at the very moment you eat it.
Harvesting wild seaweed: Brittany, one of Europe's largest seaweed fields
France, and Brittany in particular, has an age-old tradition of seaweed harvesting. Roscoff was the birthplace of scientific phycology in the 19th century. The Iroise Sea is home to one of the largest seaweed fields in Europe, with more than 700 recorded species. In the Iroise, around 60,000 tonnes of Laminaria digitata and 15,000 to 20,000 tonnes of Laminaria hyperborea are harvested each year (by boat). On foot, 4,500 to 5,000 tonnes of shore seaweed are gathered each year, 58% of it in Finistère alone.
The activity is strictly governed by the CRPMEM (Regional Committee for Sea Fisheries and Marine Farming): regulated harvesting days, imposed fallow periods, identified protected species, a capped number of harvesters. The result: a resource sustainably exploited for decades with no sign of depletion, unlike many other fisheries around the world.
Video: harvesting wild seaweed in Brittany
Video: the skill and know-how of Breton harvesters
A sustainable and eco-friendly solution
Seaweed farming is, in terms of environmental impact, the most eco-friendly aquaculture that exists today. Some species are harvested in just 6 weeks, with short cycles and high yields. To compare with a herd: 60,000 tonnes of Iroise seaweed = the protein equivalent of a herd of 8,000 cattle. With no ploughing, no pesticides, no irrigation, no imported animal feed. This is what makes dried Breton seaweeds and seasonal fresh seaweeds so singular in our food landscape.
Conclusion: where to begin?
There you have it. If you should remember just one thing: start small. 2 to 3 g of dried seaweed a day for 30 days, varying the species — wakame in a salad, nori as crisps, dulse as flakes on soups, seaweed tartare as a condiment. Observe. Most people notice an improvement in energy after two to three weeks, sometimes sooner. Many also find better digestive regularity — the prebiotic marine fibre effect.
If you have a thyroid condition, talk to your doctor before you start. Otherwise, go for it, favouring organic French seaweed. And don't forget: seaweeds do not replace a balanced diet — they turn it into something denser, more mineralised, more alive. That is what we have been passing on for 18 years at Biovie, and it is also the message of the book Algues au Quotidien — the one that won, in 2025, the Gourmand World Cookbook Award and the Prize of the National Academy of Cuisine.
Seaweeds are one of the rare foods that do your body and the planet good at the exact moment you consume them. Give them a try. For your health, and for the health of the ocean.
FAQ — Your questions about the benefits of seaweed
What are the benefits of seaweed for the body?
The benefits of seaweed for the body come down to an exceptional nutritional profile: complete plant protein (up to 47% of dry weight in some red seaweeds), 93 of the 108 elements in Mendeleev's periodic table (iodine, iron, calcium, magnesium, zinc), vitamins B1, B2, B6, B12 (in nori), C, E, carotenoids (fucoxanthin), omega-3 EPA and prebiotic fibre. Seaweeds help meet iodine needs for the thyroid, help reduce the risk of iron deficiency, and support the immune system and the gut microbiome, as part of a varied and balanced diet and a healthy lifestyle.
Is it good to eat seaweed every day?
Yes, provided you stay within reasonable amounts: 2 to 3 g of dried seaweed a day, varying the species (wakame, nori, dulse), is a healthy and well-documented habit. Avoid kombu for daily consumption, as it quickly exceeds the tolerable upper intake level for iodine (600 µg/day according to the EFSA). If you have a thyroid condition (Hashimoto's, Graves', hyperthyroidism), prior medical advice is essential.
Can a pregnant woman eat seaweed?
Yes, and it is even worthwhile: iodine needs rise to 250 µg/day during pregnancy and breastfeeding. Wakame, nori and dulse in moderate amounts (1 to 2 g a day) usefully contribute to this intake. Avoid kombu (too iodine-rich) and favour organic French seaweed (Brittany) to limit the risk of contamination by heavy metals. If in doubt, consult your midwife or doctor before any regular consumption.
Is seaweed a complete source of protein for vegans?
Yes, absolutely. Marine seaweeds are an excellent source of complete plant protein. They contain all the essential amino acids the human body needs, with a nutritional profile often comparable to that of an egg. Their proteins are also recognised for their high digestibility and bioavailability — in other words, your body uses them efficiently. Ideal as part of vegan and vegetarian diets.
How exactly do seaweeds help fight climate change?
Seaweeds are powerful blue carbon sinks. Through photosynthesis, they absorb enormous quantities of dissolved CO₂ directly from the ocean, sequestering it in their biomass. In the long term, this carbon can be stored stably in marine sediments or as recalcitrant dissolved organic carbon. The global potential of macroalgae is estimated at 173 Tg of carbon per year, of which around 10% is durably buried in sediments. Seaweeds have a negative carbon footprint and actively help mitigate warming.
Does harvesting wild seaweed require farmland, pesticides or fresh water?
No, and that is one of their greatest environmental advantages. Harvesting wild marine seaweed ties up no farmland, consumes no fresh water and needs no pesticides, fungicides, herbicides or synthetic fertilisers. This stands in stark contrast to conventional agriculture, often hungry for resources and chemical inputs. In Brittany, harvesting is strictly governed by the CRPMEM to guarantee the sustainability of the resource.
What other environmental benefits do seaweeds bring?
On top of CO₂ sequestration, seaweeds improve water quality by absorbing excess nitrogen and phosphorus, which combats eutrophication and harmful algal blooms. They help mitigate ocean acidification by regulating pH, and create new, rich habitats for marine biodiversity, acting as veritable underwater forests. Kelp forests are thought to contribute up to 70% of oceanic oxygen.
Can seaweed replace other high-carbon-footprint products in industry?
Absolutely. Seaweeds are a versatile raw material for developing sustainable alternatives: human food (protein substitutes), animal feed (reducing methane emissions in cattle), cosmetics, bioplastics, biofuels. Their low environmental footprint positions them as a promising solution for reducing dependence on high-carbon-intensity products, including animal protein.
Scientific sources and studies
This article draws on 30 verifiable scientific sources. The main ones:
1. Cerná, M. (2011). Seaweed proteins and amino acids as nutraceuticals. Adv Food Nutr Res, 64, 297-312.
2. Choudhary, A., et al. (2021). Edible Seaweeds: A Potential Novel Source of Bioactive Metabolites and Nutraceuticals With Human Health Benefits. Frontiers in Marine Science, 8, 740054.
3. Chung, I. K., et al. (2011). Using marine macroalgae for carbon sequestration: A critical appraisal. Journal of Phycology, 47(4), 875-889.
4. Duarte, C. M., et al. (2017). Can Seaweed Farming Play a Role in Climate Change Mitigation and Adaptation? Frontiers in Marine Science, 4:100.
5. Duarte, C. M., et al. (2022). Carbon burial in sediments below seaweed farms matches that of Blue Carbon habitats. Nature Climate Change.
6. Fleurence, J. (2002). Seaweed proteins and amino acids.
7. Gao, G., et al. (2022). Cultivated seaweeds carbon sinks are an important component of blue carbon. China Fishery.
8. Hill, R. (2015). Life cycle and permanence of carbon sequestration for the many possible products of offshore cultivated macroalgae. PNNL-32239.
9. IPCC (2021). Climate Change 2021: The Physical Science Basis. Cambridge University Press.
10. Jiao, N. Z., et al. (2010). Microbial production of recalcitrant dissolved organic matter. Nature Reviews Microbiology.
11. Khuantrairong, T., & Traichaiyaporn, S. (2011). The Nutritional Value of Edible Freshwater Alga Cladophora sp. IJAB, 13(2).
12. Krause-Jensen, D., & Duarte, C. M. (2016). Substantial role of macroalgae in marine carbon sequestration. Nature Climate Change.
13. Macreadie, P. I., et al. (2019). The future of Blue Carbon science. Nature Communications, 10, 3998.
14. Nellemann, C., et al. (2009). Blue carbon: the role of healthy oceans in binding carbon. UNEP/FAO/UNESCO/IUCN/CSIC.
15. Peñalver, R., et al. (2020). Seaweeds and seagrasses: rich source of macro- and microminerals.
16. Pereira, L. (2018). The mineral contents of brown and red seaweed species.
17. Queirós, A. M., et al. (2019). Carbon burial in sediments below seaweed farms. Nature Climate Change.
18. Smale, D. A., et al. (2018). Global climate change is affecting carbon cycling.
19. Trevathan-Tackett, S. M., et al. (2015). Macroalgal Blooms Trigger the Breakdown of Seagrass Blue Carbon.
20. UN Global Compact (2021). Seaweed as a Nature-Based Climate Solution.
21. Yong, Y. S., et al. (2022). Large macroalgae beds and macroalgal cultivation. ICEF Roadmap 2022: Blue Carbon.
22. Maeda, H., et al. (2005). Fucoxanthin from edible seaweed Undaria pinnatifida. BBRC.
23. Willcox, D. C., et al. (2014). Caloric Restriction and the Okinawan Diet. PMC.
24. NIH (2024). Switching to vegan or ketogenic diet rapidly impacts immune system. NIH News Releases. nih.gov.
25. Watanabe, F., et al. (2024). Vitamin B12 in Nori: bioavailability study. Nutrition Journal.
26. ANSES (2017). Referral 2017-SA-0086 — Nutritional risks and benefits linked to seaweed consumption. anses.fr.
27. EFSA (2014). Scientific Opinion on the Tolerable Upper Intake Level of Iodine. EFSA Journal. efsa.europa.eu.
28. Ciqual ANSES — Food composition table. ciqual.anses.fr.
29. University of Rochester (2025). Fucoidan activates SIRT6 longevity enzyme. Press Release.
30. WHO — Recommendations on iodine intake in adults and pregnant women.
In practice: where to begin
If you are just starting out, follow this simple 30-day progression. Week 1: 1 teaspoon of dried wakame flakes a day on your dishes. Week 2: add 1 sheet of nori as crisps. Week 3: introduce seaweed tartare as a condiment. Week 4: add a weekly kombu broth. At this stage, you are at 3 to 5 g of seaweed a day, varying the species — exactly the optimal zone described by all the studies.
And if you want to go further, Biovie's organic dehydrated seaweed gourmet mix is designed exactly for this: a balanced assortment to discover gradually, with no risk of iodine overdose.
Updated: June 2026. Article reviewed by Éric Viard, founder of Biovie and ISTOM engineer, co-author of "Algues au quotidien" (Gallimard, 2024) — Best Cookbook in the World, Gourmand Cookbook Awards 2025, and Best Cookbook in France, National Academy of Cuisine 2025.
Disclaimer: The information presented in this article is provided for information purposes only and does not constitute medical advice. Consult a qualified healthcare professional, in particular in the event of a thyroid condition, pregnancy, breastfeeding or medication use, before making any significant change to your diet. As part of a varied and balanced diet and a healthy lifestyle.
