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Iodine

Also known as: Table salt (chemically sodium chloride)

Overview

Iodine is an essential mineral in the diet due to its importance towards cognition and fetal development secondary to being required for thyroid hormones; iodine is central to the active thyroid hormones T3 and T4, and a true iodine deficiency results in less of these hormones and may result in reduced cognition (if a subclinical deficiency) or cretinism (severe deficiency in utero). Despite the importance of iodine, it is not a common dietary supplement. This is due to table salt being iodized (added iodine) and even relative deficiencies being quite rare in first world countries (it is a common issue in developing countries due to iodine only naturally occurring from fish and seaweed which may not be consumed); actually benefitting from supplementation of iodine requires a 'perfect storm' of situations to occur which are outlined in the dosing section but not many people will meet these requirements. Supplementation of high doses of iodine in otherwise healthy people does not appear to result in much, since it is readily excreted and normalized. There may be a very small and (clinically) irrelevant antiinflammatory effect and a small reduction in thyroid hormones (rather than an increase), but that seems to be it. Obscenely high doses for a prolonged period of time, which occurs with consumption of unprocessed seaweed (mostly kombu) will result in benign goiter in all persons and thyrotoxicity in some persons with underlying thyroid issues.

Benefits

Iodine is crucial for the synthesis of thyroid hormones, which are essential for regulating metabolism, growth, and development. The body absorbs iodine from dietary sources, and it is then utilized by the thyroid gland to produce hormones T3 (triiodothyronine) and T4 (thyroxine). These hormones play a vital role in various bodily functions, including energy production, temperature regulation, and overall metabolic processes. A deficiency in iodine can lead to decreased production of these hormones, resulting in various health issues, including cognitive impairments and developmental problems in fetuses.

How it works

Iodine supplementation can provide several benefits, particularly for individuals at risk of deficiency. These benefits include improved thyroid function, which can enhance metabolism and energy levels. Adequate iodine intake is also crucial for cognitive health, as it supports brain development and function. For pregnant women, sufficient iodine is essential for fetal development, reducing the risk of developmental disorders. Additionally, iodine may have a minor anti-inflammatory effect and can help maintain healthy thyroid hormone levels.

Side effects

Supplementation of iodine is designed to circumvent a deficiency, and deficiencies of iodine are quite rare in first world countries. For those in a first world country, iodine should only be considered if you meet all of the following requirements: You are a vegetarian or vegan who actively avoids processed foods, or a meat eater who never eats fish and avoids processed foods. You avoid adding additional iodized salt to your diet. You avoid consumption of seaweed or seaweed based products (such as sushi, which are wrapped with Nori). Assuming all the criteria are met, recommendations for iodine intake tend to be in the range of 75-150 μg (micrograms) or 0.075-0.15 mg daily while higher doses are not inherently dangerous although there may be a slight suppression of thyroid hormones (T3 and T4) at 500 μg or above.

Dosage

Iodine supplementation is generally safe when taken within recommended doses. However, excessive iodine intake can lead to side effects such as thyroid dysfunction, including hypothyroidism or hyperthyroidism. Other potential side effects may include gastrointestinal disturbances, allergic reactions, and in rare cases, thyroiditis. Individuals with pre-existing thyroid conditions should consult a healthcare provider before starting iodine supplementation. It is also important to avoid excessive consumption of iodine-rich foods, such as certain types of seaweed, which can lead to toxicity.

FAQs

What is iodine used for?

Iodine is primarily used for supporting thyroid function and preventing iodine deficiency, which can lead to various health issues.

Who should consider iodine supplementation?

Iodine supplementation may be considered for individuals who are at risk of deficiency, such as vegetarians, vegans, or those who avoid iodized salt and seafood.

What are the symptoms of iodine deficiency?

Symptoms of iodine deficiency can include fatigue, weight gain, sensitivity to cold, and cognitive impairments.

Is iodine safe to take?

Iodine is safe when taken in recommended doses, but excessive intake can lead to thyroid dysfunction and other health issues.

How much iodine do I need daily?

The recommended daily intake of iodine for most adults is between 75-150 μg.