Iodine has been a hot topic for decades. We tend to think of iodine when we look at salt but it is not about salt at all. It is an essential mineral that we get exclusively from our diet. You may have heard of its’ important role in the production of thyroid hormone. T3, a metabolically active thyroid hormone, even has iodine in its’ name, triiodothyronine. It also has anti-oxidant properties that help protect tissues like the thyroid and breast from free radicals.
Many foods have iodine added to it because it is recognized as a core nutrient. However, do you need to supplement with iodine? READ ON to learn more of how iodine contributes to so many systems and when and how to boost it….
Iodine is a key component for thyroid hormone production and has a hand in the following body functions:
- Metabolic function-regulation of temperature, digestion and how the body uses energy
- Growth and development – especially critical during pregnancy and infancy
- Cognitive function
- Aids the immune system
- Protection against radiation
We all need iodine for our body but excess intake can lead to issues. Many years ago a lot of our breads had iodine in it but over growing concerns of excess amounts it was removed and replaced with another molecule, bromide. This has created its’ own issues in that bromide actually displaces iodine from the thyroid receptors keeping the hormones from working optimally. Turns out we need just the right amount – not too much and not too little.
Thankfully, iodine naturally occurs in nature and if you eat these foods you will probably have a sufficient amount:
- Seaweed
- Fish like cod, tuna and halibut
- Shellfish (shrimp, oysters, crabs)
- Dairy (it is often added to cattle feed and fortified in milk products)
- Eggs (especially the yolk and is also often added to chicken feed)
- Iodized salt
- Prunes
- Lima beans
Symptoms of too little
- Goiter: an enlarged thyroid gland that manifests as swelling in the middle of neck
- Thyroid issues : fatigue, weight gain, constipation, cognitive impairment, hair loss
- Cognitive impairment
- Pregnancy concerns: miscarriage, preterm delivery
- Heavy periods
- Breast cysts (iodine has antioxidant properties that may help protect breast tissue from free radicals)
Can you measure iodine? Yes, with a urine test. The most accurate way is a 24 hour urine collection but random urine iodine levels can still be helpful.
If you do not consume many of the listed foods adding an iodine supplement 1-2 times a MONTH may be beneficial if you aren’t going to test. We do not need high amounts so supplements are typically 12.5mg or even lower. There are a few available in higher doses but I would advise actually checking your levels before taking these or any iodine supplements on a regular basis.
To your health,
Laura
