Iodine
Updated: 2025-10-08
⚡ Overview
Iodine is a vital trace element required for the synthesis of thyroid hormones (thyroxine T4, triiodothyronine T3).
These hormones regulate energy metabolism, body temperature, and brain development in the fetus and child.
Even a mild deficiency can cause fatigue, weight gain, or cognitive slowing.
🟢 Proven Benefits
- Thyroid & metabolism: iodine is essential for the production of T3 and T4 hormones.
- Pregnancy & development: prevents cretinism and supports neurological development in infants.
- Cognitive health: maintains normal brain function and concentration.
🟡 Ongoing Discussions
- Chronic excess may paradoxically inhibit thyroid activity (Wolff–Chaikoff effect).
- Seaweeds like kombu contain highly variable iodine levels, sometimes excessive.
- Individuals with autoimmune thyroiditis require careful intake monitoring.
🔴 What It Does Not Do
- Does not directly stimulate weight loss.
- Does not enhance cognition beyond normal physiological needs.
- Offers no scientifically proven “detox” benefits despite marketing claims.
💊 Dosage & Sources
Nutritional guidance — not a prescription
- Recommended Daily Intake (RDI):
- Adults: 150 µg/day
- Pregnant women: 220 µg/day
- Breastfeeding: 290 µg/day
- Food sources:
- Seafood, seaweed, eggs, dairy products, and iodized salt.
- Supplement forms: potassium iodide or sodium iodate (low dose).
💡 Tip: Using iodized salt regularly usually meets daily iodine requirements.
⚠️ Safety
- Mild deficiency is common in vegan or low-salt diets.
- Chronic excess (>1100 µg/day) may cause hyper- or hypothyroidism.
- Avoid multi-algae supplements without dosage transparency.
- Seek medical advice for goiter, palpitations, rapid weight changes, or unexplained fatigue.
⚠️ Risks & Interactions
- Excess iodine may disrupt thyroid activity if consumed excessively.
- May interfere with thyroid or antithyroid drugs — medical monitoring is recommended.
✅ Quality Tips
- Check the form (iodide or iodate).
- Avoid cumulative sources (seaweed + multivitamins).
- Choose supplements that comply with Health Canada / EFSA standards.
📚 References
⚠️ Educational information. Always seek professional advice.