© Kindel Media
January 9, 2026
Birgitta Dunckel
Similar to many other types of algae, kelp is considered a superfood. What it's good for, which vitamins it contains, and how to consume it.
Kelp is a brown algae that inhabits coastal regions of the world's oceans and has gained attention in recent years as a nutrient-rich superfood. Known as Laminariales, this marine plant thrives in extremely nutrient-rich, salty waters and is packed with vitamins and minerals. It has already achieved cult status among connoisseurs and is considered one of the healthiest types of algae.
The brown algae is primarily found in the cooler coastal waters of the Pacific but is also native to the North and Baltic Seas. Kelp can reach astonishing sizes of up to 60 meters and is recognizable by its long, ribbon-like leaves, which form true underwater forests. These kelp forests provide habitat for numerous marine animals and play a vital role in the maritime ecosystem.
Laminariales is extremely fast-growing and is among the fastest-growing organisms in the world: it can grow up to 50 cm per day. This impressive growth rate makes it a sustainable resource that regenerates quickly and can be harvested in an environmentally friendly manner.
The kelp available in supermarkets, health food stores, or online usually comes from specialized algae farms, especially in Asia, but increasingly also from European aquacultures. After harvesting, the algae are usually air-dried or gently freeze-dried before being marketed or processed into dietary supplements. Sustainable cultivation and harvesting ensure consistently high quality.
The saltwater algae is packed with essential vitamins: it contains Vitamin A for healthy eyes and skin, Vitamin C to strengthen the immune system, Vitamin D for strong bones, Vitamin E as a cell protector, and Vitamin K for blood clotting. The B vitamins it contains (B1, B2, B3, B6, B12, and folic acid) are particularly valuable as they are essential for energy metabolism and nerve function. Vitamin B12 is especially interesting for vegetarians and vegans as it is mainly found in animal products.
Kelp is an excellent source of potassium, which regulates blood pressure, as well as iron, which is important for blood formation, and magnesium, which supports muscles and nerves. Above all, it is an exceptionally good source of iodine: just a few grams of kelp can meet the daily iodine requirement. Additionally, the algae contain plenty of calcium for strong bones and teeth, sodium, phosphorus, copper, zinc, selenium, and sulfur.
In addition to vitamins and minerals, kelp boasts a high fiber content, particularly alginates, which have a special health effect. The algae also contain valuable omega-3 fatty acids, various antioxidants like fucoxanthin and fucoidan, as well as amino acids. These bioactive substances contribute significantly to the health benefits.
The diverse components of brown algae have numerous positive effects on the human organism. Scientific studies increasingly confirm traditional uses and discover new areas of effect.
Due to its exceptionally high iodine content, kelp optimally supports thyroid function. Iodine is an essential trace element that is indispensable for the production of thyroid hormones (T3 and T4). These hormones regulate metabolism, body temperature, growth, and development. An iodine deficiency can lead to hypothyroidism, fatigue, and weight gain. Kelp can naturally balance this and promote thyroid health.
The high content of calcium, magnesium, and vitamin K sustainably strengthens bones and reduces the risk of osteoporosis and fractures. Especially in old age or with an increased risk of bone loss, regular intake of kelp can make an important contribution to bone health. The minerals also support dental health.
The vitamin cocktail of the algae forms an antioxidant powerhouse that helps fight cell damage caused by free radicals. The antioxidants it contains, such as fucoxanthin and various polyphenols, protect cells from oxidative stress, strengthen the immune system, and reduce inflammation in the body. This can lower the risk of chronic diseases and slow down the aging process.
The omega-3 fatty acids, potassium, and special peptides contained in kelp can positively influence cholesterol levels, regulate blood pressure, and reduce the risk of cardiovascular diseases. Studies show that regular consumption of seaweed is associated with a healthier cardiovascular system. The fiber also supports maintaining healthy cholesterol levels.
The alginates contained in kelp have the special ability to bind heavy metals like lead, mercury, and cadmium, as well as other toxins in the digestive tract, and promote their excretion. This natural detoxifying effect makes kelp a valuable helper in our time burdened by environmental toxins. Alginates also reduce fat absorption in the body. Some scientific studies suggest that they can inhibit fat absorption in the gut by up to 75%, providing an additional effect for weight control.
The high fiber content of kelp promotes a lasting feeling of fullness and supports healthy digestion. The fibers swell in the stomach and ensure a long-lasting feeling of satiety, which can prevent cravings. In addition, kelp stimulates the metabolism due to its iodine content, which can support fat burning. This makes the algae a valuable companion in dieting or long-term weight control.
The vitamins A, C, and E, as well as the minerals in kelp, contribute to healthy, radiant skin. The antioxidant properties protect against premature skin aging, while the anti-inflammatory agents can help with skin problems such as acne or eczema. It is no wonder that kelp is also frequently used in the cosmetics industry.
The prebiotic fibers in kelp serve as food for healthy gut bacteria and thus promote a balanced gut flora. A healthy gut flora is important for the immune system, nutrient absorption, and overall well-being. The alginates can also have a soothing effect on the digestive tract.
In Chinese and Japanese cuisine, algae, particularly kelp species like kombu, have been used as valuable food for over 4000 years and are an integral part of daily nutrition. Here, the algae is still relatively unknown but has experienced a real boom in recent years as a plant-based superfood and dietary supplement, not least due to the growing interest in Asian cuisine and healthy eating.
The saltwater algae can be integrated into the diet in various ways:
Dried kelp leaves: Whole or chopped dried seaweed leaves that can be soaked and used for soups, stews, or as a side dish. In Japanese cuisine, kombu (a type of kelp) is the basis for dashi, a traditional soup stock.
Kelp powder: Finely ground seaweed powder that is excellent as a natural seasoning in smoothies, juices, soups, stews, salad dressings, and fish dishes. It gives dishes a slightly salty, umami-rich note.
Supplements: Kelp is available as a supplement in capsule or tablet form, making it easy to consume in measured doses. This form is particularly suitable for people who do not like the taste of seaweed but want to benefit from its health advantages.
Kelp snacks: Dried, often seasoned sheets of seaweed as a healthy snack for in between, available in many flavors.
Kelp noodles: Low-calorie noodles made from kelp, serving as a low-carb alternative to traditional noodles.
Kelp has a distinctive, slightly salty, and mineral taste with umami notes. Those trying the taste for the first time should start with small amounts. The powder can be wonderfully stirred into green smoothies, sprinkled over salads, or used to season Asian dishes. Dried leaves can be soaked in water and then prepared like vegetables.
The time of day and form in which the seaweed is taken does not really matter and can be tailored to personal preferences. Some people prefer to take it in the morning for breakfast to boost metabolism, while others incorporate kelp into their main meals.
It is important, however, not to overdose, because too much iodine can be as harmful as too little iodine in the diet. An overdose can lead to thyroid problems, as both a deficiency and an excess of iodine can impair thyroid function.
The German Nutrition Society (DGE) recommends not consuming more than 200 micrograms of iodine daily. Since the iodine content in kelp products can vary greatly (depending on type and origin between 150 and 2,000 micrograms per gram), it is important to pay close attention to the information on the packaging and adhere to the recommended dosage.
Particularly people with known thyroid conditions such as Hashimoto's thyroiditis, Graves' disease, or hyperthyroidism, as well as pregnant and breastfeeding women, should definitely consult their doctor or a qualified nutritionist before taking it. People who already take iodine-containing medications or supplements should also be careful to avoid an overdose.
People with an iodine allergy or hypersensitivity to seafood should avoid kelp. Prior medical advice should also be sought when taking certain medications, especially blood thinners or thyroid medications.
When buying kelp products, attention should be paid to quality and origin. Organic-certified products from controlled aquacultures are preferable, as they are tested for contaminants such as heavy metals, pesticides, and other impurities. Algae from polluted waters, in particular, can accumulate pollutants.
In addition to kelp, there are other popular types of algae considered superfoods, including spirulina, chlorella, and nori. While spirulina and chlorella are freshwater algae and mainly serve as a protein source, kelp is a saltwater algae and is particularly known for its high iodine content. Nori, known from sushi, is also a marine algae but contains significantly less iodine than kelp. Each type of algae has its specific advantages, but kelp is unmatched when it comes to natural iodine supply.
Kelp is not only healthy but also environmentally friendly. Cultivating kelp binds large amounts of CO2, produces oxygen, and requires neither freshwater nor fertilizers or pesticides. Algae forests help protect coastlines and provide habitat for marine species. Therefore, the cultivation of kelp is considered one of the most sustainable forms of food production and could play an important role in global food security in the future.
Kelp is undoubtedly one of the most nutrient-rich foods nature offers us. The brown algae impresses with a unique combination of vitamins, minerals, fibers, and bioactive substances. From supporting thyroid function to strengthening bones, promoting cardiovascular health, and natural detoxification, kelp offers numerous health benefits.
Whether as a powder in a smoothie, an ingredient in the kitchen, or as a dietary supplement – kelp can be easily integrated into everyday life. It is important to pay attention to the correct dosage and seek medical advice if there are existing health problems. When used responsibly, this superfood from the sea can make a valuable contribution to a healthy, balanced diet and sustainably enhance well-being.
Anyone looking for a natural source of iodine, wanting to optimize their nutrient intake, or simply wishing to enrich their culinary variety should definitely give kelp a chance. The ancient knowledge of Asian cultures meets modern nutritional science here – a combination that convinces.
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