Iodine
Summary
Iodine [DV ~ 240μg] {Half Life = 60 Days} Support and maintains IQ levels, nerve health, hair fullness, temperature regulation, healthy thyroid function, and metabolism/weight levels.
Because both fluoride and iodine are halogens, they compete with one another within the body meaning a high fluoride intake will displace iodine and can lead to the negative effects listed above as well as Hashimoto’s.
In daily doses higher than 1100μg Iodine can cause thyroid problems.
Iodine is a vital mineral essential for the production of thyroid hormones, which are crucial for regulating the body's metabolic rate, heart function, digestive function, muscle control, brain development, and bone maintenance. The thyroid gland absorbs iodine from the bloodstream to produce these hormones, primarily thyroxine (T4) and triiodothyronine (T3). These hormones are then released into the bloodstream and distributed throughout the body to regulate various physiological processes.
Adequate iodine intake is particularly important during pregnancy and infancy, as it is critical for proper brain development and growth. Iodine deficiency during these stages can lead to severe cognitive and developmental impairments. In adults, insufficient iodine levels can result in hypothyroidism, characterized by fatigue, weight gain, and depression. Conversely, excessive iodine intake can lead to hyperthyroidism or thyroid gland inflammation.
The recommended daily allowance (RDA) for iodine varies by age and physiological state. For adults, the RDA is 150 micrograms (mcg). Pregnant women require higher amounts, with an RDA of 220 mcg, to support fetal development. Lactating women need even more, at 290 mcg, to ensure sufficient iodine in breast milk for the nursing infant. Children also have varying RDAs based on their age, ranging from 90 mcg for those 1-8 years old to 120 mcg for those 9-13 years old.
Iodine is naturally present in a variety of foods, with seafood being one of the richest sources. Fish, seaweed, and shellfish contain high levels of iodine. Dairy products, such as milk and cheese, also contribute significantly to dietary iodine intake. Additionally, many countries fortify table salt with iodine, providing an accessible and inexpensive means of preventing iodine deficiency. Fruits and vegetables can also contain iodine, though their levels depend on the iodine content of the soil in which they are grown.
Ensuring adequate iodine intake is essential for maintaining overall health and preventing thyroid-related disorders. By consuming a balanced diet that includes iodine-rich foods or using iodized salt, most individuals can meet their daily iodine requirements and support their thyroid health.
Below, you'll discover foods with the highest concentrations of Iodine. Remember to consume them in moderation, as excessive intake of any nutrient can have adverse effects on your health.
High Iodine Foods (from highest to lowest, per 100 grams)
Seaweed (15000μg)
Iodised Salt (4500μg)
Cod (100μg)
Whole Milk [Grass Fed] (40μg)
Eggs [Pasture Raised] (22μg)
Chicken [Pasture Raised] (10μg)
References
Cirino, E. (2023, April 17). What you should know about iodine deficiency. Healthline. https://www.healthline.com/health/iodine-deficiency
Clinic, C. (2024, May 14). 5 Health benefits of iodine. Cleveland Clinic. https://health.clevelandclinic.org/benefits-of-iodine
Healthdirect Australia. (2023, October 30). Iodine and your health. https://www.healthdirect.gov.au/iodine#:~:text=Iodine%20helps%20the%20thyroid%20gland,in%20the%20body%20(metabolism).
Iodine. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/iodine/
IODINE: Overview, uses, side effects, precautions, interactions, dosing and reviews. (n.d.). https://www.webmd.com/vitamins/ai/ingredientmono-35/iodine
Iodine supplementation - Maternal and newborn. (n.d.). https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/maternity/Pages/iodine-supplement.aspx
Iodine supplements factsheet for consumers and health professionals - Maternal and newborn. (n.d.). https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/maternity/Pages/iodine-supplements-factsheet.aspx