Wakame (Undaria pinnatifida)
A mineral-rich edible seaweed with unique fucoxanthin content for metabolic support.
Also known as: Sea Mustard • Miyeok
Overview
Wakame is an edible brown seaweed widely consumed in Japanese, Korean, and Chinese cuisines. It is rich in minerals, particularly iodine, calcium, and magnesium. Wakame is the primary dietary source of fucoxanthin, a carotenoid studied for its effects on metabolism and fat oxidation.
Key Benefits
Mineral Nutrition
Excellent source of iodine, calcium, magnesium, and iron.
Thyroid Support
Natural iodine content supports healthy thyroid function.
Metabolic Support
Fucoxanthin may support healthy metabolism and fat oxidation.
Blood Pressure
Contains peptides that may inhibit ACE, supporting healthy blood pressure.
Dosage & How to Take
1-3 g dried wakame daily, or 500 mg extract.
| Purpose | Dose | Notes |
|---|---|---|
| Nutritional support | 1-3 g dried/day | As food |
| Metabolic support | 500 mg extract/day | Standardized to fucoxanthin |
Best Time to Take
With meals.
With or Without Food
Yes, traditionally consumed as food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Dried Whole Seaweed | Good | Culinary use | Rehydrate before use. |
| Extract Capsules | Good | Standardized fucoxanthin | Concentrated compounds. |
| Powder | Good | Smoothies and cooking | Versatile form. |
Side Effects & Safety
Common
- Well tolerated as food
Rare
- Excessive iodine with large amounts
Contraindications
- Hyperthyroidism
- Iodine sensitivity
Interactions
Iodine may interfere with thyroid medication dosing.
Vitamin K content may affect warfarin.
Scientific Research
Fucoxanthin and metabolic health
Clinical trial showed fucoxanthin reduced body weight and liver fat in obese subjects.
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.