What are the health benefits of kelp for women?
Rich in iodine, Kelp can help support a woman's thyroid gland and therefore, can also help boost metabolism and energy and encourages a healthy weight. Packed with nutrients, including vitamin D, magnesium and calcium, Kelp also supports bone health which can be beneficial for menopausal women and contains antioxidants, which help support natural aging processes.
5 health benefits of kelp for women
Kelp is a type of seaweed that thrives in nutrient-rich waters – this means that many of the nutrients it takes up as it grows can then be utilised and translated into health benefits for women when consumed.
Below I explore in more detail 5 health benefits of sea kelp for women:
1. It supports the thyroid gland
Approximately 1 in 8 women will be affected by some form of thyroid dysfunction at some point in their lives. Notably, the risk for women is also about 10 times higher than for men. (1)
One of the major benefits of kelp is the support it offers the thyroid gland, and this is due to its high iodine content. Iodine is a key nutrient for activating the thyroid hormones, T3 & T4.
See, these thyroid hormones have an array of important functions around the body. Adequate levels of thyroid hormones can have both physical and emotional benefits (2) – many of which are especially beneficial during times such as the menopause, when endocrine organs such as the thyroid gland become more likely to be negatively affected, due to all the other hormonal changes going on in the body.
From cognitive functions to regulating emotions, to physical benefits such as supporting healthy skin and hair (thinning eyebrows and brain fog are definitely ones to look out for!), kelp can have an array of benefits due to its positive influence on the proper functioning of the thyroid gland.
2. It boosts metabolism and energy levels
Women tend to have slower metabolisms than men, although muscle mass, body size or composition and age can all have important influences on this too.
Largely, as a result of its gently stimulating effects on the thyroid gland, iodine-rich kelp could help to support healthy metabolism processes. (3) Sluggishness, or a lack of mental or physical energy can all be signs of poor thyroid function – and especially since the mineral iodine is mainly found in seafood and dairy sources; and so for many women, especially depending on certain dietary preferences, we simply may not be getting enough. (4)
Interestingly, kelp may have other positive implications for supporting energy levels in women. Firstly, kelp is a rich source of iron (5) which can have direct benefits on our energy, especially since women lose more iron than men each month. Plus, not to mention it is a lovely plant-based source of iron which is always a bonus.
Seaweeds including kelp are also thought to have some benefits for blood sugar regulation as a result of their dietary fibre and phytonutrient content. (6) Healthy blood sugar responses are directly associated with more stable energy levels, not to mention more stable mood as well.
3. It supports a healthy weight
Interestingly, kelp is also thought to help encourage a healthy weight and this may be down to multiple processes. Hormonal changes in women such as a result of PMS or during menopause when oestrogen levels, especially, fluctuate; can make maintaining a more stable weight tricky, in some cases. Hormones are thought to affect the way we metabolise carbohydrates and sugars, for one, and therefore how we store excess nutrients around our bodies.
So, back to kelp – how may it be helpful to women in this respect? Firstly, due to its iodine content, this means it can support the functions of the thyroid gland and encourages a healthy basal metabolism, which can be helpful for supporting a healthy weight, as mentioned above.
Next, there are the blood sugar regulation links. Seaweed including kelp is known to contain a mineral called vanadium (7) which is thought to have some roles in promoting healthy blood sugar regulation and insulin responses. (6)(7) See, when blood sugar regulation goes offline, (a common risk factor during times such as menopause) this can put us more at risk of pre-diabetes and the weight gain that is commonly associated with this state.
Finally, kelp also contains a unique type of dietary fibre called alginate. Dietary fibres have an array of health benefits for both glucose balance and lipid metabolism (8) – both of which have links with healthy body weight.
4. It is good for healthy bones
Due to the high nutrient content of kelp, it also has some benefits for bone health. Bone health is often particularly relevant for women during menopause and postmenopause, since the hormonal changes during this time can risk accelerating a reduction in bone mineral density.
Firstly, vitamin D and magnesium, arguably, are particularly beneficial for bone health as crucially they promote calcium homeostasis – this means encouraging calcium to where it needs to be in the body, i.e. in the bones, rather than freely circulating where we don't want it so much!
Although calcium isn't usually required in huge amounts via supplements due to its generous presence elsewhere in one's typical diet, actually, weight for weight, kelp is one of the best dietary sources of calcium there is! Impressive, and especially ideal if you adopt a more plant-based diet.
Any support of the thyroid gland is also going to be beneficial for bone health, since thyroid hormones such as parathyroid hormone can directly influence bone mineral density. Another plus for kelp!
5. It scavenges free radicals
Kelp is an impressive source of a number of vitamins including vitamin A, multiple B vitamins, vitamin C, vitamin D and vitamin E, not to mention copious minerals including zinc, iodine, magnesium, iron, calcium, and potassium. Luckily, many of these nutrients also act as antioxidants in the body, as well as kelp containing an additional, unique antioxidant called fucoxanthin.
Antioxidants are anti-inflammatory and help to scavenge free radicals in the body. Whilst free radicals are formed routinely from natural metabolic processes, if they are too abundant, they can contribute to quicker aging processes and even some disease states over time.
Therefore, a sufficient supply of antioxidant-rich foods including seaweed in the diet is thought to be beneficial for supporting natural aging processes, including those affecting your blood vessels, skin, bones and hair.
How to take kelp
Kelp can be consumed in its raw or dried form as food. Whilst not such a typical component of the western-style diet, supplement forms of kelp are also readily available, where it can be made into powder, tablet or capsule forms.
Safety
The recommended average daily amount of iodine is 150µg. Therefore, you shouldn't need to take a supplement, such as a source of kelp, which exceeds this amount unless you have specific guidance from a healthcare professional.
Please note, kelp supplements often aren't compatible with thyroid dysfunction or thyroid medications; if in any doubt, you should always check with your healthcare provider.
Also, kelp comes from the sea, which can vary in levels of pollution. You should always acquire kelp from reliable sources who are happy to disclose where it has come from in the world.
