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It is important not to over-consume iodine as it has a relatively narrow range of intakes that reliably support good thyroid function.
The element iodine is a key component to our overall health. Found in certain seaweeds in high amounts, iodine is not found in great levels away from the seashore. The only well known function for iodine in the body is as a component of the thyroid hormones T3 and T4. Most of the iodine in our diet comes from iodized salt (fortified) or various seafoods.
Source
The best source of iodine is sea vegetables (seaweed). Sea vegetables have lots of B-vitamins and lots of minerals, particularly the trace minerals such as iodine. The only problem with seaweed is that you can actually get too much iodine. The World Health Organization places the safe upper limit of iodine intake at 1000mcg per day for adults, and less for children - even 300mcg may be too much for a five year old.
Nori is low in iodine and several sheets a day can be eaten without any concern about excess iodine. Frequent addition of small amounts of powdered or crumbled seaweed to stews or curries while cooking, or to other foods as a condiment, is an excellent way to provide adequate iodine in the absence of other supplementation. 100gm of dried hijiki or 15gm of dried kombu or kelp in a convenient container in the kitchen provides one year's supply for one person. More is not better.
Supplemental iodine can come in salt forms, such as potassium iodide; or by supplying food sources such as kelp.
Directions
The current US RDA for iodine is 150mcg. About 100-300mcg per day is desirable, although intakes of up to 500mcg per day are probably not harmful. If taking supplements for iodine go for about 100-150mcg per day, to give a total intake of 150-200mcg per day.
Some otherwise healthful foods contain goitrogens - substances that can interfere with iodine uptake or hormone release from the thyroid gland. These foods are generally only a concern if iodine intake is low. Consumption of brassicas, such as cabbage, Brussels sprouts, broccoli and cauliflower, increase the requirements for iodine, especially if consumed raw.
Side-Effects
Someone consuming large amounts of iodised salt or seaweeds could readily overdo it. If using seaweeds as an iodine source it is best to use seaweeds that have been found to have fairly consistent iodine content, such as kelp (kombu) or hijiki. Consumption of more than 100gm per year (dried weight) of most seaweeds carries a significant risk of thyroid disorder due to iodine intakes in excess of 1000mcg per day.
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Iodine can help with the following: | | | | | Diet |  A Vegan Diet | Vegans who don't eat sea vegetables or use iodized salt should consider supplementing their diet with iodine. Using excess salt is not good for the bones, but if you do use table salt, use iodized salt. |
A Raw Food/Fruitarian Diet| | Raw food vegans who don't eat sea vegetables or use iodized salt should consider supplementing their diet with iodine. Using excess salt is not good for the bones, but if you do use table salt, use iodized salt. |
 A Vegetarian Diet| | Vegetarians who don't eat sea vegetables or use iodized salt should consider supplementing their diet with iodine. Using excess salt is not good for the bones, but if you do use table salt, use iodized salt. |
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Hormones |
 Hyperthyroidism| | Very high doses of Iodine for short periods (about thirty drops daily of SSKI for three weeks) have sometimes produced favorable results in Graves' disease. Because of the possibility of causing a 'thyroid storm' (an acute hyperthyroid state), this therapy should only be attempted under close supervision by a doctor experienced in its use: Excessive iodine ingestion can cause either hypothyroidism or hyperthyroidism and should be avoided. |
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Metabolic |
Bruxism (Clenching/Grinding Teeth)| | People who clench and/or grind their teeth in their sleep can reduce this by taking up to 8 drops of Lugol's (potassium iodide) daily or periodically. |
Not recommended for:
 Metabolic Diet Type |
Nutrients |
Iodine Requirement |
Skin-Hair-Nails |
Not recommended for:
 Adolescent Acne| | Iodine in any form can cause or aggravate acne in some people. |
Adult Acne| | According to James E. Fulton Jr., M.D., head of the Acne Research Institute in Newport Beach, California, "In some who are acne-prone, ... one milligram of iodine a day could be a problem." Foods high in iodine should be eliminated on a trial basis. |
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Uro-Genital |
Fibrocystic Breast Disease| | Some doctors of natural medicine use iodine for fibrocystic symptoms. In animals, iodine deficiency can cause the equivalent of fibrocystic disease. What appears to be the most effective form - diatomic iodine - is not readily available. Because some people are sensitive to iodine and high amounts can alter thyroid function, it should not be taken without a doctor’s involvement. |
Pregnancy-Related Issues| | Iodine deficiency during pregnancy and early infancy can result in cretinism (irreversible mental retardation and severe motor impairments). |
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Iodine can help prevent the following: | | | | | Tumors, Malignant | Not recommended for:
Thyroid Cancer| | Excessive iodine has a complex disruptive effect on the thyroid and may, in susceptible individuals, cause an increased risk of getting thyroid cancer. |
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KEY | | May do some good | | | Likely to help | | | Highly recommended | | | May have adverse consequences | | | Reasonably likely to cause problems |
GLOSSARY
Acne
A chronic skin disorder due to inflammation of hair follicles and sebaceous glands (secretion glands in the skin).
Acute
An illness or symptom of sudden onset, which generally has a short duration.
Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.
Gram (gm, gms, Gramme, Grammes, Grams)
A metric unit of weight, there being approximately 28 grams in one ounce.
Hormones (Hormone)
Chemical substances secreted by a variety of body organs that are carried by the bloodstream and usually influence cells some distance from the source of production. Hormones signal certain enzymes to perform their functions and, in this way, regulate such body functions as blood sugar levels, insulin levels, the menstrual cycle, and growth. These can be prescription, over-the-counter, synthetic or natural agents. Examples include adrenal hormones such as corticosteroids and aldosterone; glucagon, growth hormone, insulin, testosterone, estrogens, progestins, progesterone, DHEA, melatonin, and thyroid hormones such as thyroxine and calcitonin.
Hyperthyroidism (Hyperthyroid)
An abnormal condition of the thyroid gland resulting in excessive secretion of thyroid hormones characterized by an increased metabolism and weight loss.
Hypothyroidism (Hypothyroid)
Diminished production of thyroid hormone, leading to low metabolic rate, tendency to gain weight, and sleepiness.
Iodine
A essential mineral that is an integral part of the thyroid hormones, thyroxin and triiodothyronine which have important metabolic roles and govern basal metabolism. The best known iodine deficiency symptom is goiter. Other iodine deficiency problems are reduced vitality, hypothyroidism, inability to think clearly, low resistance to infection, loss of control of the muscles of the mouth resulting in mouth contortion and drooling, defective teeth, tendency to obesity and cretinism which is a congenital abnormal condition marked by physical stunting and mental deficiency.
Microgram (mcg, Micrograms, ug)
0.000001 or a millionth of a gram.
Milligram (mg, Milligrams)
0.001 or a thousandth of a gram.
Mineral (Minerals)
Plays a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in foods. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Potassium
A mineral that serves as an electrolyte and is involved in the balance of fluid within the body. Our bodies contain more than twice as much potassium as sodium (typically 9oz versus 4oz). About 98% of total body potassium is inside our cells. Potassium is the principal cation (positive ion) of the fluid within cells and is important in controlling the activity of the heart, muscles, nervous system and just about every cell in the body. Potassium regulates the water balance and acid-base balance in the blood and tissues. Evidence is showing that potassium is also involved in bone calcification. Potassium is a cofactor in many reactions, especially those involving energy production and muscle building.
RDA (RDAs, US RDA, USRDA)
Recommended Daily Allowance of vitamins or other nutrients as determined by the FDA. U.S. RDAs are more widely used than RDAs, and focus on 3 age groups: Infants of 0-12 months; Children of 1-4 years; Adults and children of more than 4 years.
Thyroid (Thyroid Gland)
The thyroid gland is an organ with many veins, anchored around the front of the throat near the voice box. It is essential to normal body growth in infancy and childhood. It absorbs iodine from the diet and releases thyroid hormones - iodine-containing compounds that help govern the rate of the body's metabolism (its total life processes), affecting body temperature, and regulating protein, fat and carbohydrate catabolism in all cells. They keep up growth hormone release, skeletal maturation, and heart rate, force, and output. They promote central nervous system growth, stimulate the making of many enzymes, and are necessary for muscle tone and vigor. To a high degree, metabolism is regulated by the hormone thyroxine, which can be made by the thyroid if enough organic iodine is available. An enlarged thyroid gland that is not cancer is sometimes called goitre.
Thyrotoxicosis (Graves Disease, Graves' Disease)
Also known as Graves' disease, is a disorder of excess thyroid hormone production. It is usually linked to an enlarged thyroid gland and bulging eyes (exophthalmos).
Thyroxin (T4)
A thyroid hormone also prepared synthetically, for treatment of hypothyroidism and myxedema.
Vegan (Veganism, Vegans)
A person who consumes no animal products of any kind. In other words, vegans do not consume meat, fish, fowl, dairy products, eggs, honey, or products containing gelatin or any other animal-derived ingredients such as whey powder or food colorings.
Vegetarian (Lacto-Ovo-Vegetarian, Vegetarianism, Vegetarians)
A person who consumes no meat, fish or fowl (chicken, turkey, etc.), but who may consume animal products such as dairy products (milk, cheese, butter, etc.), eggs or honey.
Last updated: Nov 08, 2009
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