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Organic Kelp

Also known as: Ascophyllum nodosum, Fucus vesiculosus, Laminaria japonica, Organic kelp, brown seaweed, kelp powder, kelp extract

Overview

Organic kelp is a supplement derived from various species of brown seaweeds, including *Ascophyllum nodosum*, *Fucus vesiculosus*, and *Laminaria japonica*. These marine algae are harvested from coastal waters and are naturally rich in vitamins, minerals, and bioactive compounds such as fucoidan and alginates. Kelp is primarily used as a dietary supplement to support thyroid function due to its high iodine content, as well as to promote cardiovascular and digestive health. It is also used in animal feed to improve milk composition and reduce methane emissions in dairy cows. Kelp is available in various forms, including powders, capsules, and extracts. Research on kelp is considered moderate to high, with several systematic reviews and meta-analyses available, providing generally high-quality evidence for its benefits.

Benefits

Organic kelp offers several evidence-based benefits. A systematic review and meta-analysis demonstrated that brown seaweed extracts significantly reduce total and LDL cholesterol levels, with LDL cholesterol decreasing by approximately 0.17 mmol/L. The high iodine content in kelp supports thyroid function, though specific quantified outcomes in human studies are less common. Kelp supplementation has also shown promise in improving ruminal fermentation, increasing ruminal pH, and reducing enteric methane emissions in dairy cows. Some studies suggest immunostimulatory effects, particularly in aquatic animals, while others indicate potential benefits for weight management, although evidence for these is less robust. These benefits have been observed in healthy adults and dairy cows, with cholesterol-lowering effects appearing within 2-6 months of supplementation.

How it works

Organic kelp exerts its effects through several biological pathways. Its influence on lipid metabolism involves reducing dietary cholesterol absorption and increasing bile acid excretion, leading to lower LDL cholesterol levels. The iodine content is crucial for synthesizing thyroid hormones, thereby supporting thyroid function. In dairy cows, kelp alters ruminal fermentation patterns, increasing butyrate and valerate production while reducing ammonia nitrogen and methane emissions. Kelp's fiber and bioactive compounds interact with the gastrointestinal system, affecting nutrient absorption and gut health. Key molecular targets include fucoidan, a sulfated polysaccharide with anti-inflammatory and anticoagulant effects, and alginates, which form gels in the gut, influencing nutrient absorption and motility. Iodine from kelp is highly bioavailable, but the absorption of other bioactive compounds can vary.

Side effects

Organic kelp is generally safe when consumed in recommended amounts, but excessive iodine intake can pose risks. Common side effects include gastrointestinal symptoms such as bloating, gas, or stomach discomfort due to its high fiber content. Uncommon side effects include rare allergic reactions and potential thyroid dysfunction from high iodine intake, particularly in susceptible individuals. In rare cases, there is a risk of arsenic contamination, depending on the source and processing of the seaweed. Kelp can interact with thyroid medications and blood thinners due to its iodine and fucoidan content, respectively. It is contraindicated for individuals with pre-existing thyroid disorders unless under medical supervision. Pregnant and lactating women should avoid high iodine intake unless advised by a healthcare provider. The safety and efficacy of kelp supplements in children and adolescents have not been extensively studied, and older adults may need to monitor their iodine intake closely.

Dosage

The minimum effective dose of organic kelp for cardiovascular benefits is not well-defined, but studies typically use 3-6 grams of kelp powder per day. For cardiovascular health, dosages range from 3-10 grams per day of kelp powder or extract. The maximum safe dose is largely dependent on iodine content, with an upper limit of 1,100 mcg per day for adults. Kelp supplements should be chosen to ensure iodine intake remains within this limit. There is no specific timing recommendation, but taking kelp supplements with meals may minimize gastrointestinal side effects. Kelp can be consumed as powder, capsules, or tablets, with bioavailability potentially varying by form and processing. The presence of fiber can influence the absorption of bioactive compounds. No specific cofactors are required, but a balanced diet and adequate hydration can enhance absorption and utilization.

FAQs

How much kelp should I take?

The optimal dose is typically 3-6 grams per day, adjusted based on iodine content to avoid exceeding the upper limit of 1,100 mcg per day for adults.

Can I take kelp if I have thyroid issues?

Individuals with thyroid disorders should consult their healthcare provider before using kelp supplements due to the high iodine content.

Are there any interactions with medications?

Yes, kelp can interact with thyroid medications and blood thinners. Consult with a healthcare provider if you are taking these medications.

Is kelp safe during pregnancy?

High iodine intake should be avoided during pregnancy unless recommended by a healthcare provider to prevent potential thyroid issues in the fetus.

How long does it take to see benefits?

Benefits on cholesterol levels have been observed within 2-6 months of supplementation, according to some studies.

Research Sources

https://www.mdpi.com/2624-862X/5/3/36 – This meta-analysis of 23 peer-reviewed articles involving dairy cows found that kelp supplementation improved milk composition, ruminal fermentation, and reduced enteric methane emissions. The study highlights kelp's potential as a feed additive to enhance dairy production and reduce environmental impact, although significant heterogeneity was noted in some response variables.
https://www.mdpi.com/1660-3397/21/4/220 – This systematic review and meta-analysis of 12 trials with 807 participants found that brown seaweed and its extracts decreased total cholesterol and LDL cholesterol levels. The study suggests that brown seaweed may be a beneficial dietary supplement for improving lipid profiles and reducing the risk of cardiovascular diseases, although some variability in study quality and outcomes was noted.
https://pubmed.ncbi.nlm.nih.gov/18087568/ – This comment/letter highlights the importance of monitoring iodine intake and potential contamination with arsenic when using herbal kelp supplements. It emphasizes the need for caution and awareness regarding the safety aspects of kelp supplementation, particularly concerning iodine levels and potential heavy metal contamination.
https://onlinelibrary.wiley.com/doi/abs/10.1111/raq.12504 – This study investigates the immunostimulatory effects of seaweed extracts in aquatic animals. The research suggests that seaweed extracts may enhance immune responses in aquatic species, potentially improving their resistance to diseases and overall health. Further research is needed to determine the applicability of these findings to humans.
https://onlinelibrary.wiley.com/doi/full/10.1111/jpy.13504 – This research explores the potential of kelp supplements in weight management. The study suggests that kelp may aid in weight loss and metabolic health, although the evidence is less robust compared to its cardiovascular benefits. Further studies are needed to confirm these findings and elucidate the underlying mechanisms.