Iodine

Function

Iodine helps the thyroid hormones, which keep cells and metabolic rate healthy. It helps ensure proper thyroid gland functioning.

Deficiency

Goiter (enlargement of the thyroid gland), fatigue, weakness, depression, weight gain

In the early part of the 20th century, iodine deficiency was quite common but today many countries use iodized salt so the problem has almost been resolved, but in some countries this iodine deficiency still remains.

Food sources

Sea fish, shellfish, spinach, garlic, sea vegetables, yogurt, cow’s milk, eggs, strawberries, mozzarella cheese, iodized salt, processed foods

Toxic dose – symptoms

Taking high doses of iodine for long periods of time could lead to weight gain. It can cause an elevated thyroid stimulating hormone concentration.

AIs (Adequate Intakes)

Infants 0-6 months 7-12 months

Micrograms per Day 110 130

RDAs (Recommended Dietary Allowances)

Children 1-3 years 4-8 years	Micrograms per Day 90 90
Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years	- 120 150 150 150 150 150
Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years	- 120 150 150 150 150 150
Pregnancy < 19 years 19-30 years 31-50 years	- 220 220 220
Lactation < 19 years 19-30 years 31-50 years	- 290 290 290

Source: USDA Dietary Reference Intakes