Iodine
Learn why iodine is vital for thyroid health, metabolism, and cognition, plus top sources, deficiency signs, and daily intake recommendations.
Nutrition
Last reviewed: 7/29/2025
Key Takeaways
- - **Iodine** is a vital mineral required for thyroid hormone production, influencing metabolism and overall health. - Found naturally in **iodine-rich foods** such as seaweed, dairy products, and fish.
Iodine - A mineral essential for thyroid function.
Key Takeaways:
- Iodine is a vital mineral required for thyroid hormone production, influencing metabolism and overall health.
- Found naturally in iodine-rich foods such as seaweed, dairy products, and fish.
What is Iodine?
Iodine is a trace mineral essential for the synthesis of thyroid hormones (T3 and T4), which regulate metabolic processes and energy balance. It is naturally present in certain foods and fortified in table salt to prevent deficiency.
Key Roles of Iodine:
- Thyroid Function: Supports hormone production critical for metabolism.
- Cognitive Development: Essential for brain development during pregnancy and infancy.
- Immune Support: Plays a role in immune system health.
Benefits of Iodine
- Promotes Thyroid Health
- Maintains a healthy metabolism and energy levels.
- Prevents goitre and hypothyroidism caused by an underactive thyroid.
- Supports Cognitive Function
- Vital for brain and neurological development in children.
- Enhances Immune Defence
- Aids in protecting against certain infections.
- Improves Skin Health
- Prevents skin issues linked to iodine deficiency.
Sources of Iodine
- Seaweed: The richest natural source of iodine.
- Fish and Shellfish: Cod, tuna, and shrimp.
- Dairy Products: Milk, yoghurt, and cheese.
| Source | Details |
|---|---|
| Seaweed | The richest natural source of iodine. |
| Fish and Shellfish | Includes cod, tuna, and shrimp. |
| Dairy Products | Examples include milk, yoghurt, and cheese. |
| Iodised Salt | Table salt fortified with iodine. |
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- Iodised Salt: Table salt fortified with iodine.
Iodine Deficiency: What Happens Without Enough?
A lack of iodine can lead to:
- Goitre: Enlargement of the thyroid gland.
- Fatigue: Due to decreased thyroid hormone levels.
- Developmental Delays: Particularly in children.
- Hair Loss and Dry Skin: Common signs of deficiency.
Recommended Daily Intake
The recommended iodine intake depends on age and physiological condition:
- Adults: 150 mcg/day
- Pregnant Women: 220 mcg/day
- Children: Varies from 90-120 mcg/day
Note: Consult a healthcare professional before starting iodine supplements, as excess iodine can also pose health risks.
Related Terms
- Thyroid Hormones: Regulated by iodine for metabolism.
- Goitre: A swelling caused by iodine deficiency.
- Seaweed: A natural, iodine-rich food.