Eating seafood and seaweed is a great way to ensure your body gets enough iodine, an essential trace mineral.
Iodine is a crucial trace mineral that plays a vital role in various physiological functions in the body. Since our bodies do not naturally produce iodine, we need to obtain it through our diet or supplements. It is important to ensure you get the recommended daily intake of iodine to prevent any health issues associated with iodine deficiency.
How Much Iodine Should You Have Daily?
The recommended daily dose of iodine for adults is 150 micrograms (mcg), the same for men and non-pregnant women. Pregnant or breastfeeding women should aim for 220–290 mcg per day. For reference, a quarter teaspoon of iodized table salt contains around 78 mcg of iodine.
What Does Iodine Do in Your Body?
Iodine is essential for the proper functioning of organs like the thyroid, brain, liver, and kidneys. In the brain, iodine plays a crucial role in cognitive functions such as memory and comprehension. It also enhances the body’s immune response by improving white blood cell activity.
About 70–80 percent of the body’s iodine is stored in the thyroid gland, where it helps in hormone production. Thyroid hormones regulate metabolism, protein synthesis, and enzyme production.
Iodine is vital for fetal development, as fetuses rely on the mother’s iodine supply during early pregnancy. Iodine deficiency can lead to intellectual disabilities in infants and children.
Examples of Iodine-Rich Foods
Seafood, especially saltwater fish, and seaweed are rich sources of iodine. Other foods like dairy products, eggs, and iodized salt also contain iodine.
Considering a dietary supplement containing iodine may be necessary if you are not getting enough through your diet.
Consequences of Iodine Deficiency
Iodine deficiency can lead to thyroid diseases, goiter, and intellectual disabilities. It is a serious concern for pregnant women and their unborn children.
Not using iodized salt, being vegan, or living in regions with iodine-poor soil can increase the risk of iodine deficiency.
Symptoms of iodine deficiency include goiter, difficulty swallowing, confusion, fatigue, and infertility.
Is Too Much Iodine Bad for You?
Ingesting more than 1,100 mcg of iodine per day can lead to iodine toxicity, causing adverse effects on the body. Symptoms of iodine toxicity are similar to iodine deficiency and can include thyroid issues.
