Iodine
What is iodine? It is an essential mineral needed for the regulation of metabolism, growth and development.
How is iodine used in the body?
- A part of thyroid hormone production, preventing thyroid gland enlargement
- Crucial for fetal brain development and maternal health
- Involved in weight and mood regulation
- Important in metabolism and energy production
Symptoms of Too Little Iodine:
- Goiter
- Fatigue
- Weight Gain
- Cold Intolerance
- Intellectual disability in infants of mothers with deficiency
Groups at Risk of Deficiency:
- Low dietary intake, vegans
- Pregnancy
- Lack of iodized salt intake
Symptoms of Too Much Iodine (from supplements, excessive seaweed):
- Worsens thyroid disorders (hypothyroidism or hyperthyroidism)
- Thyroid inflammation
- Metallic taste
- Nausea
Just Right (adults):
Recommended 150 micrograms/day
Medication Interactions
(consult your doctor)
- Antithyroid medications
- Blood pressure medications
Food Sources
Fortified
- Iodized Salt
- Bread or Cereals
Animal
- Fish and Seafood
- Dairy
- Egg yolks
Plant
- Seaweed – very rich, intake should be moderate
- Potatoes (with skin)
Cooking tip:
Use iodized salt in small amounts for cooking and balance with iodine-rich whole foods like fish, eggs or seaweed.
Reference: Iodine – Health Professional Fact Sheet