Arame

BotanicalSeaweed

What is it

Arame (Eisenia bicyclis) is a brown sea vegetable widely used in Japanese cuisine. It is rich in iodine, calcium, magnesium, iron, and fiber, and is sometimes included in supplements for its mineral and seaweed-derived bioactive content.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Mineral nutrition

Good Evidence

Arame provides bioavailable iodine, calcium, iron, and magnesium. Whole-food benefits are well established; supplement-specific evidence is limited.

How it works

Arame, like other brown seaweeds, contains fucoxanthin (a carotenoid), alginates, fucoidans, and is a concentrated source of iodine. Iodine supports thyroid hormone synthesis. Fucoidans and alginates have been studied for cardiometabolic and immunomodulatory effects in lab and limited human studies. As a food, arame is nutrient-dense and low in calories.

Dosage

As a food, typical Japanese serving is a few grams of dried arame per meal. No standardized supplement dose. Iodine content can be very high; a few grams of dried arame can exceed daily iodine RDA (150 mcg).

When and how to take it

Consume as food at meals. No specific timing for supplement use.

1 commercial form

Compare the main delivery options and what they’re best suited for.

Dried sea vegetable

Soaked and used in salads, soups, and stir-fries; occasionally encapsulated as a green-food supplement.

Minerals reasonably bioavailable.

Safety

High iodine content can cause thyroid dysfunction (both hyper- and hypothyroidism) in sensitive individuals or with excessive intake. Some seaweeds accumulate heavy metals (especially arsenic in hijiki, which is in the same family); arame is generally lower in inorganic arsenic but quality varies.

Who should be cautious

People with thyroid disease (especially autoimmune thyroiditis), iodine sensitivity, or on thyroid medication should consume cautiously. Limit intake during pregnancy to avoid iodine excess.

Interactions

Iodine in arame can interact with antithyroid medications, lithium, and amiodarone. Caution with anticoagulants given alginate effects on absorption.

Food sources

Arame (dried)

Amount
1-2 g dried; high in iodine, ~700 mcg iodine per 1g (variable)
%DV
—

Frequently asked questions

Is arame safe to eat regularly?⌄

Yes for most people in moderate amounts, but be mindful of iodine content. Daily large servings can exceed iodine UL (1100 mcg/day) and affect thyroid.

References

Arame on Wikidata — Wikidata link

Arame on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Arame (PubMed search) — PubMed link

Track Arame with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.