What is dulse? Explore its benefits and side effects

What is dulse?

Dulse is a type of edible seaweed that grows in the colder waters of the North Atlantic and Pacific oceans. Its leathery, reddish-purple fronds cling to the rocks in clumps, ready for us to harvest when the tide goes out. People in northern Europe have been eating dulse for hundreds of years, all the way back to Viking times. It takes its name from the Gaelic word duileasg, and has been an important crop in Northern Ireland for generations.(1) Once considered a food only eaten during times of famine, the seaweed is now enjoying another boost in popularity. This is thanks to the numerous potential ways that dulse benefits our health.

So, what is dulse good for? It’s time to take a closer look.

The health benefits of dulse

Many of the ways in which dulse benefits wellness are due to the plant’s impressive nutritional profile.(2) First, dulse is rich in potassium, a mineral that plays a number of key roles in our health. These include supporting normal blood pressure and improving the function of our muscles. Potassium also acts as an electrolyte, helping to regulate fluid balance and generate nerve signals. Because potassium can lower blood pressure, it’s possible that dulse powder benefits cardiovascular health too.

Second, dulse is an excellent source of iron.(3) Another important mineral, iron is necessary for the body to make haemoglobin. This is a protein in red blood cells that transports oxygen from the lungs to the rest of the body. A deficiency in iron can cause fatigue, so this is one way in which dulse benefits our energy levels.

Like many types of seaweed, dulse also contains iodine.(4) This nutrient is crucial for your thyroid to produce the hormones that regulate growth and energy production. Consequently, adding the plant to your diet could support the health of this important gland and further enhance your energy.

While research into how dulse benefits our wellbeing is still in the early stages, we’re already seeing some positive results. For example, studies have found that the seaweed has antioxidant effects thanks to being rich in eicosapentaenoic acid.(5) As such, it could help protect our cells from harmful oxidative stress. There’s also the possibility that dulse benefits health through its anti-inflammatory properties.(6) However, further investigation is necessary to confirm this.

Finally, seaweeds like dulse are additionally rich in fibre. This nourishes your good gut bacteria, the knock-on effects of which mean dulse benefits everything from immunity to brain health.

Dulse side effects

Of course, it’s important to look at both dulse benefits and side effects of eating the seaweed. As with most sea plants, the main issue to consider is that you don’t want to consume too much iodine. That’s because it can have a detrimental effect on thyroid health. As such, it’s vital that you stick to the recommended dosage of dulse powder.

If you have an existing health condition or are taking pharmaceutical medication, seek medical advice before consuming dulse. This is particularly important if you have a thyroid condition, and is to prevent unwanted interactions or dulse side effects. We also recommend speaking to a doctor before adding dulse to your diet if you’re pregnant or breastfeeding. That’s because there hasn’t yet been much research into the safety of the seaweed for these groups.

Finally, people sometimes worry about the possibility of seaweed being contaminated with heavy metals. However, studies indicate that the risk of heavy metal toxicity in these plants is low.(7) Choosing top-quality products to get your dulse benefits from also minimises any such concerns.