Learn all about Iodine
What is Iodine?
Optimise thyroid function & metabolic rate with essential iodine. Critical for energy production & brain development. Revitalise your health!
Benefits of Iodine
"Iodine represents a classic case of nutritional context mattering enormously. While deficiency remains a serious global health challenge affecting foetal development and cognitive potential, excessive supplementation - particularly in those with existing thyroid conditions - can trigger or worsen autoimmune thyroid disease. The margin between inadequate and excessive intake is relatively narrow, making population-wide recommendations challenging and emphasising the importance of personalised approaches, particularly in regions where iodine status varies widely."
- Dr. Elizabeth Pearce, Professor of Medicine at Boston University School of Medicine and President of the American Thyroid Association (source)
How to use Iodine
Dosage
150mcg daily for adults; 220-250mcg during pregnancy; 290mcg during breastfeeding; requirements vary based on geographic location and diet
Timing
Can be taken any time of day; absorption not significantly affected by meal timing
Notes
Iodised salt generally provides 45mcg per gram (about ¼ teaspoon); kelp supplements vary widely in iodine content and may contain excessive amounts
Who should take Iodine?
- Pregnant and breastfeeding women have increased requirements for foetal and infant development
- Vegans and those avoiding iodised salt or seafood may have higher risk of inadequate intake
- People living in regions with low soil iodine (particularly inland areas away from coastlines)
- Not recommended for those with certain thyroid conditions including Hashimoto's thyroiditis unless under medical supervision
How does Iodine work?
Iodine functions primarily through its incorporation into thyroid hormones thyroxine (T4) and triiodothyronine (T3). After ingestion, iodide is absorbed in the small intestine and transported to the thyroid gland, where it's oxidised and incorporated into thyroglobulin. This process creates hormone precursors that are stored and released as needed. Thyroid hormones then regulate basal metabolic rate and cellular oxygen consumption, influencing energy production throughout the body. They also play critical roles in protein synthesis, enzymatic activity, and nervous system development, particularly during foetal development and early childhood when they guide brain maturation and myelination of nerve cells.
Frequently asked questions
Natural sources of Iodine
Iodine content in foods varies dramatically based on soil conditions and growing location. Seaweed provides the richest natural source, with kombu containing approximately 2000mcg per gram and nori about 37mcg per sheet. Marine fish and shellfish generally contain 50-150mcg per 100g serving. Dairy products provide significant amounts in many diets (primarily due to iodine-containing cattle feed and disinfectants), with milk providing 15-20mcg per 100ml. Eggs contain about 25mcg each. Plant foods contain minimal amounts unless grown in iodine-rich soil. Iodised salt, while not naturally occurring, represents a primary dietary source worldwide, typically providing 45mcg per gram.
Potential side effects & risks
Warnings
Those with current or previous thyroid conditions should consult healthcare professionals before supplementing; iodine from kelp supplements can be highly variable and may exceed safe upper limits; sudden high intake after deficiency can potentially trigger thyroid dysfunction
Side effects
Excess intake may cause metallic taste, mouth sores, stomach upset, or symptoms of hyperthyroidism; high-dose seaweed supplements occasionally trigger acne flares
Interactions
Lithium, amiodarone, and potassium iodide medications may affect thyroid function when combined with iodine supplements; theoretically may interfere with thyroid medication adjustment