Iodine is an essential trace element that is required for the production of thyroid hormones, which play a key role in regulating metabolism and energy levels. The body does not produce iodine, so it must be obtained through diet or supplementation.
Sources of iodine include seafood, dairy products, and iodized salt. Some plant-based foods such as soybeans, navy beans, and cranberries also contain iodine.
Benefits of iodine include maintaining proper thyroid function, supporting cognitive development and brain function, and helping to prevent goiter, a condition in which the thyroid gland becomes enlarged.
The recommended daily intake of iodine for adults is 150 micrograms per day. Pregnant and breastfeeding women may require slightly more.
Iodine deficiency can lead to hypothyroidism, developmental delays in children, and goiter. However, excessive intake of iodine can also lead to thyroid dysfunction, so it’s important to not exceed the recommended daily intake.
Iodine supplements are available in the form of tablets, capsules, and solutions, and can be taken orally. Iodine injections are not commonly used. It’s important to note that people with certain health conditions, such as thyroid disease or allergies to iodine, should speak with their healthcare provider before taking iodine supplements.
Sources of Iodine
Iodine can be found in a variety of foods, including:
- Seafood, such as fish, shellfish, and seaweed
- Dairy products, such as milk, cheese, and yogurt
- Fortified breads and cereals
- Soy products, such as tofu and soy milk
- Some fruits and vegetables, such as corn and spinach
- Iodized salt It is important to note that the amount of iodine in food can vary depending on the iodine content of the soil where the food was grown or raised.
Benefits of Iodine
Iodine is an essential mineral that plays a crucial role in maintaining human health. Some of the benefits of iodine include:
- Thyroid function: Iodine is necessary for the production of thyroid hormones, which regulate metabolism and energy levels.
- Brain development: Adequate iodine intake during pregnancy and early childhood is essential for normal brain development and cognitive function.
- Cancer prevention: Iodine has been found to have anti-cancer properties, and some studies suggest that adequate intake may help reduce the risk of certain types of cancer, such as breast and thyroid cancer.
- Cardiovascular health: Iodine may help protect against heart disease by reducing inflammation and oxidative stress.
- Bone health: Iodine is important for maintaining bone health, and adequate intake may help prevent osteoporosis.
- Skin health: Iodine may help prevent acne, rashes and other skin conditions
- Immunity: Iodine is important for maintaining a healthy immune system, and adequate intake may help prevent infections.
Recommended Iodine intake daily
The recommended daily intake of iodine varies based on age and sex. According to the World Health Organization (WHO), the recommended daily intake of iodine for adults is 150 micrograms per day. For pregnant and breastfeeding women, the recommended daily intake is increased to 220 micrograms and 290 micrograms, respectively. For infants and children, the recommended daily intake is as follows:
- Birth to 6 months: 110 micrograms
- 6 months to 12 months: 130 micrograms
- 1 to 8 years: 90 micrograms
- 9 to 13 years: 120 micrograms It’s important to note that these are general guidelines and that individual needs may vary depending on factors such as overall health and dietary habits. Consult with a healthcare professional for personalized recommendations.
Iodine injections are not a common or recommended method of obtaining iodine. Iodine is typically obtained through dietary sources such as seafood, dairy products, and iodized salt. In some cases, iodine supplements may be prescribed by a healthcare provider for individuals who have a deficiency or are at risk of a deficiency. Self-administering injections of iodine without the guidance of a healthcare provider is not recommended. It is important to talk with a healthcare provider before starting any new supplement regimen, including iodine.