Vitamins, Minerals and Dietary Supplements
What is iodine? Why do we need it?
Iodine is a trace mineral and essential nutrient. In its natural state,
it is grayish-black in color and lustrous in appearance. It is commonly
found in sea water; many soils located near coastal areas are also rich
in iodine.
Why do we need it?
Iodine plays a crucial role in the normal function of the thyroid gland.
It is also essential for the production of thyroid hormones, which in
turn are necessary for maintaining normal cell metabolism.
How much iodine should I take?
According to the National Academy of Sciences, the recommended daily
allowance (RDA) for iodine is as follows:
- Adult men: 150 micrograms/day
- Adult women: 150 micrograms/day
- Children aged 7-10: 120 micrograms/day
- Infants: between 40-50 micrograms/day
- Pregnant/lactating women: between 175-200 micrograms/day
What are some good sources of iodine?
Iodized salt is the primary food source of iodine. Iodine can also be
found in seafood; kelp, cod, sea bass, haddock and perch are particularly
good sources. Dairy products and vegetables grown in iodine-rich soil
also contain large amounts of the mineral.
What can happen if I don˙t get enough iodine?
Iodine deficiency is uncommon in Western society; in fact, the typical
Western diet contains about four times the recommended daily allowance
of iodine. However, people who avoid dairy products, seafood, processed
foods and iodized salt can become deficient.
Iodine deficiency can lead to decreased thyroid function, goiter, and
cretinism, a condition marked by dry skin, swelling around the lips and
nose, and impaired mental function.
What can happen if I take too much?
In addition to being linked to iodine deficiency, some studies suggest
that goiter may also be caused by excessive iodine intake. Other studies
have linked high amounts of iodine to an increased risk of thyroid cancer.
References
- Recommended Dietary Allowances, 10th ed. Washington,
D.C.: National Academy Press, 1989.
- Kunin RA. Clinical uses of iodide and iodine. Nutr
Healing Jul 1998:7-10 [interview].
- Mu L, Derun L, Chengyi Q, et al. Endemic goiter in
central China caused by excessive iodine intake. Lancet 1987;II:257-59.
- Pennington JA. A review of iodine toxicity reports.
J Am Dietet Assoc 1990;1571-81.
- Barker DJP, Phillips DIW. Current incidence of thyrotoxicosis
and past prevalence of goiter in 12 British towns. Lancet 1984;ii:567-70.
- Williams ED, Doniach I, Bjarnason O, et al. Thyroid
cancer in an iodide rich area. Cancer 1977;39:215-22.
