What is Iodine? Iodine Supplements and Iodine Deficiency

Iodine is a micronutrient that is essential for thyroid hormone synthesis and function. It is an essential component of thyroid hormones and an iodine deficiency is linked to numerous health issues. In this article, we explore this essential mineral in more depth, including what is iodine, sources of iodine, iodine rich foods and iodine deficiency symptoms.

 

What Is Iodine?

 

 

Iodine is a mineral that the body needs to make thyroid hormones. It is a chemical element with the symbol I and atomic number 53. The thyroid hormones containing-iodine are triiodothyronine (T3) and thyroxine (T4).

 

According to research in the National Library of Medicine: “These hormones control the body’s metabolism and many other important functions. The body also needs thyroid hormones for proper bone and brain development during pregnancy and infancy. Getting enough iodine is important for everyone, especially infants and women who are pregnant.”

 

Interestingly, iodine deficiency is also considered as the most common cause of preventable brain damage in the world.

 

How Much Iodine Do I Need Daily?

 

According to the National Institute of Health, the amount of iodine you need each day depends on your age. Average daily recommended amounts are:

 

Life Stage	Recommended Amount
Birth to 6 months	110 mcg
Infants 7-12 months	130 mcg
Children 1-8 years	90 mcg
Children 9-13 years	120 mcg
Teens 14-18 years	150 mcg
Adults	150 mcg
Pregnant teens and women	220 mcg
Breastfeeding teens and women	290 mcg

 

 

What Exactly Does Iodine Do for the Body?

 

Iodine is a trace element found in soil and water. When consumed, most forms of iodine are reduced to iodide in the gut, which is nearly completely absorbed into the bloodstream through the stomach and small intestine.

 

Once in the bloodstream iodine is primarily utilized by the thyroid and kidney. Research on iodine suggests that the body of a healthy adult contains from 15 to 20 mg of iodine, 70%-80% of which is in the thyroid.

 

Iodine is known to control thyroid function. The thyroid is a small, butterfly-shaped gland situated at the base of the front of your neck, just below your Adam's apple. Hormones produced by the thyroid have an enormous impact on your health and are known to be very important for numerous processes in the body.

 

The primary effects of iodine are to decrease the response of the thyroid to thyrotropin, also called thyroid-stimulating hormone (TSH), a substance produced by cells called thyrotropes in the anterior pituitary gland.

 

Thyroid-stimulating hormone is the master regulator of thyroid gland growth and function, including the secretion of the thyroid hormones triiodothyronine (T3) and thyroxine (T4). These hormones control the body's metabolic rate, heat generation, neuromuscular function and heart rate, among other things.

 

So, essentially iodine is necessary to make the thyroid hormones triiodothyronine (T3) and thyroxine (T4), and is required by the body to regulate the amount of thyroid-stimulating hormone that is produced by the pituitary gland. Without iodine, this hormone over stimulates the thyroid and leads to thyroid enlargement, which can lead to hormonal imbalances and many consequent health issues.

 

In addition to being a necessary nutrient for proper thyroid health and function. Iodine can also kill fungus bacteria, and other microorganisms in the body such as amoebas and parasites.

 

 

Iodine Deficiency & Iodine Deficiency Symptoms

 

 

Iodine deficiency can lead to numerous health issues known as iodine deficiency disorders (IDD). Iodine deficiency during pregnancy and infancy can result in neurological and psychological deficits in children.

 

Interestingly, the IQ of children with iodine deficiency is on average 12 points lower than average. Studies suggest that iodine deficiency is the leading cause of preventable mental retardation worldwide.

 

Some of the common iodine deficiency symptoms in adults includes:

 

• Thyroid enlargement
• Hormonal imbalances
• Heavy or irregular periods
• Unexpected weight gain
• Swelling in the neck
• Fatigue
• Hair loss
• Dry skin
• Fluctuations in body temperature
• Changes in heartrate
• Issues with learning and memory
• Complications during pregnancy

 

Consequences of Taking Too Much Iodine

 

While iodine deficiency is harmful to health, too much iodine can be harmful as well. Excessive iodine intake can alter thyroid function. However, most individuals appear to tolerate high dietary intakes of iodine fairly well.

 

That being said, high iodine intake has been linked to thyroid gland inflammation and thyroid malignancy. A large dose of iodine, for example several grams of iodine, can cause:

 

• Burning of the mouth, throat, and stomach
• Fever
• Stomach pain
• Nausea
• Vomiting
• Diarrhea
• Weak pulse
• And coma

 

This is why it is very important to make sure you do not take too much iodine. Iodine is a tricky mineral. Both deficiency and excess of iodine can cause health issues. For this reason, you want to make sure you are getting the recommended daily intake of iodine (150mcg for teens and adults), and ideally getting them from food sources as opposed to iodine supplements, though in certain cases iodine supplements may also be helpful.

 

Sources of Iodine & Iodine Rich Foods

 

Iodine is an essential trace mineral that is not made by the body and therefore must be obtained through diet or through supplements. It is found naturally in some foods and is also commonly added to supplements and some salt seasonings. Iodized salt (typical table salt), for example is salt with added iodine and is a major source of iodine in the diet for many people. Although there have been some health issues reported with iodized salt, such as water retention, acne, excess fluid in the lungs, and thyroid suppression, so it is recommended to get iodine in the diet from other food sources such as the ones below.

 

Iodine Rich Foods:

 

 

• Seaweed, such as nori, dulse, kelp, kombu, or wakame
• Fish (especially sea fish such as salmon, cod, or tuna
• Shellfish like oysters and shrimp
• Iodized table salt
• Dairy, such as milk, yogurt, or cheese
• Eggs
• Beef liver
• Chicken
• Fortified infant formula
• Soy
• Beets
• Turnips
• Garlic
• Spinach
• Cruciferous vegetables, such as broccoli, kale, cabbage, or Brussels sprouts
• Strawberries

 

Many types of seafood including fish, shellfish and seaweed appear to be great sources of iodine. It appears that cold water and deep water fish have considerably high amounts of iodine and are a good dietary source for this mineral.

 

Milk and dairy products are also rich in iodine, with just one bowl of yogurt covering 60% of the daily recommended intake. One cup of milk covers 40% of the recommended daily intake, and one egg covers 20% of the recommended daily iodine intake.

 

Some vegetables contain iodine as well. Spinach, soy beans, turnip, beet, and garlic are vegetables that are known to be rich in iodine.

 

While fruit is not usually a good source of iodine, a few fruits contain iodine. Strawberries, for example, are a good dietary source of iodine, with 6-7 strawberries a day covering 8% of the daily iodine intake.

 

Other Sources of Iodine

 

Aside from food, there are iodine supplements that can be taken. Iodine supplements are typically taken by mouth to prevent and treat iodine deficiency and its consequences, including goiter (irregular growth of the thyroid) and some thyroid disorders. Potassium iodide, a specific type of iodine, is also used to prevent thyroid damage after a radioactive accident.

 

Iodine supplements vary in their cost and formulation. Iodine supplements can come in pill or capsule form, as well as in liquid extract form. Different iodine supplements will also have different sources that they are derived from. For example, some may be derived from kelp or seaweed, while others may use soy, vegetable or animal products.

 

When choosing an iodine supplement, it is best to go with the best quality you can find or afford and to purchase from well-known reputable brands. It is also important to check the dosages and to make sure you are only taking the recommended daily amount.

 

You may also want to consider the amount of iodine you are getting from foods in your diet and compare that to the additional amount you would get from an iodine supplement.

 

Iodine is one of those nutrients you want to be careful with getting too much of, as there an be health issues caused by both too much or too little iodine.

 

Summary

 

Iodine is a mineral that the body needs to make thyroid hormones. It is an essential trace mineral that is not made by the body and therefore must be obtained through diet or through supplements. It is found naturally in some foods and is also commonly added to supplements and some salt seasonings.

 

Iodine is known to control thyroid function. The thyroid is a small, butterfly-shaped gland situated at the base of the front of your neck, just below your Adam's apple. Hormones produced by the thyroid have an enormous impact on your health and are known to be very important for numerous processes in the body.

 

Essentially, iodine is necessary to make the thyroid hormones triiodothyronine (T3) and thyroxine (T4), and is required by the body to regulate the amount of thyroid-stimulating hormone that is produced by the pituitary gland. Without iodine, this hormone over stimulates the thyroid and leads to thyroid enlargement, which can lead to hormonal imbalances and many consequent health issues.

 

While iodine deficiency is harmful to health, too much iodine can be harmful as well. Excessive iodine intake can also alter thyroid function. However, most individuals appear to tolerate high dietary intakes of iodine fairly well.

 

It is very important to make sure you do not take too little, or too much iodine, as both deficiency and excess of iodine can cause health issues. For this reason, you want to make sure you are getting the recommended daily intake of iodine (150mcg for teens and adults), and ideally getting them from food sources as opposed to iodine supplements, though in certain cases iodine supplements may also be helpful.

 

 

 

 

References:

https://ods.od.nih.gov/factsheets/Iodine-Consumer/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049553/

https://www.hsph.harvard.edu/nutritionsource/iodine/

https://hospital.kyrenia.edu.tr/foods-containing-iodine/?lang=en