Iodine
- Becky
- 3 days ago
- 3 min read
Updated: 2 days ago
Iodine – The Thyroid Support Mineral
Iodine is a trace mineral that plays a crucial role in maintaining thyroid health, regulating metabolism, and balancing hormones. Without enough iodine, your thyroid gland can't produce the hormones needed to regulate energy, growth, and brain function.
Even though iodine is only required in small amounts, deficiency is still common — especially for people who don't consume seafood or iodised salt.
Why Iodine Is Important
• Supports Thyroid Function – Iodine is essential for producing thyroid hormones (T3 and T4), which regulate your metabolism and energy levels. See the blog on selenium also.
• Brain and Cognitive Health – Adequate iodine is crucial for brain development, particularly in infants and during pregnancy.
• Hormone Balance – Iodine influences reproductive health and menstrual cycle regularity.
• Immune Support – Healthy thyroid hormones also play a role in immune system function.
Recommended Daily Intake (RDI)
• Adults: 150 mcg/day
• Pregnant Women: 220 mcg/day
• Breastfeeding Women: 290 mcg/day
(Note: Too much iodine can disrupt thyroid function, so balance is key.)
Signs of Iodine Deficiency
Iodine deficiency can lead to an underactive thyroid (hypothyroidism), which slows down many body functions.
Common symptoms include:
• Fatigue or low energy
• Weight gain
• Dry skin and hair loss
• Brain fog or poor concentration
• Swelling at the base of the neck (goitre)
• Sensitivity to cold
Top Food Sources of Iodine (with Portions & Amounts)
• Seaweed (kelp, wakame, nori): 1g dried kelp = 150–300 mcg (varies by type)
• Cod: 100g cooked = 100 mcg
• Shrimp: 100g cooked = 35 mcg
• Yoghurt (plain): 1 cup (250ml) = 75 mcg
• Eggs: 1 large egg = 24 mcg
• Iodized salt: ¼ teaspoon = 70 mcg
• Itsu Crispy Seaweed Thins 5g pack 92 mcg
Available from Amazon here (paid link). https://amzn.to/3IJbXsS
(Tip: Seaweed is extremely rich in iodine, so a small serving is plenty.)
Meal Plan to Meet the RDI
Here's an example of how to get ~150–200 mcg of iodine in a single day:
Breakfast:
• 2 boiled eggs (48 mcg)
• 1 cup yoghurt (75 mcg)
• A sprinkle of iodised salt on avocado toast (15 mcg)
Lunch:
• Mixed greens salad with 100 g shrimp (35 mcg)
Snack:
• A few seaweed sheets (20–30 mcg)
Dinner:
• Grilled cod (100 g – approx. 100 mcg)
• Steamed vegetables with a light pinch of iodised salt (5 mcg)
Total: ~200–230 mcg iodine
Goitrogens and antagonists:
Foods like soy, cruciferous vegetables (such as cabbage and broccoli), and related supplements (sulforaphane) can interfere with your iodine uptake.
Keep cruciferous vegetables moderate (1-3 servings/day).
Be aware that if you take sulforaphane, you may need more iodine.
Additionally, be mindful that altering your salt intake, especially if using iodised salt, may require compensating for lost iodine.
Also, fluoride, chlorine, and bromine can all interfere with iodine function.
Iodine Supplements – Do You Need Them?
Most people can meet their iodine needs through a balanced diet, particularly if they include seafood or iodised salt.
However, vegetarians, vegans, or people on dairy-free diets may be at risk of deficiency and could benefit from supplements or seaweed products.
Be cautious with kelp tablets or liquid iodine drops — they can contain very high levels of iodine that may overstimulate or block thyroid function.
The iodine should be either Sodium or Potassium Iodide, not Lugol's Iodine.
We use this version from Amazon (paid link):
Iodine 150mcg 120 Tablets | Max Strength Potassium Iodide
Symptoms of over-supplementing with Iodine are generally flu-like symptoms, drowsiness, brain fog following Iodine supplementation, and a drop in TSH below 0.5.
If you feel like you might be iodine-deficient, try increasing your iodine intake from foods or supplements or decreasing any antagonists.
If you have Graves or Hashimoto's, have your doctor carefully monitor your response to any change in iodine intake.
For more information, please visit
This is for educational purposes only and is not medical advice
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