What is iodine good for?
Iodine is one of several essential minerals that the human body needs in order to function properly, and as we cannot produce iodine by ourselves, we need to obtain it from our diet.
Role of iodine in thyroid function
Iodine is fundamental for thyroid function, as the thyroid gland requires it in order to produce several hormones that are critical for a healthy metabolism. Iodine deficiency can result in a condition known as hypothyroidism, which can result in a large array of health conditions.
Iodine is also of fundamental importance during pregnancy and infancy, due to its role in brain development and bone growth.
Sources of iodine
Fortunately, most people obtain all the iodine they need from food, such as saltwater fish, dairy, and also seaweed, if you are so inclined.
It's also available in the form of iodized salt, that you can buy in some shops, although this is something that you will need to find explicitly stated on the packaging or in the ingredient list.
In my personal experience, very few brands of salt are iodized, so you might need to go out of your way to hunt some down if you want some. Kelp supplements are also known for their iodine content.
Excess iodine
That said, you probably don't need to seek out iodized salt, or even iodine supplements, unless you know for a fact that you are in some way deficient. In fact, too much iodine can also have negative effects on your thyroid function, even resulting in conditions such as hyperthyroidism, so it is important to double check before starting to take any type of iodine supplementation.
When should I take iodine?
Iodine is generally recommended to be taken with a meal, to avoid any of the potential side effects commonly associated with taking some supplements on an empty stomach. There does not seem to be a particular time of day best suited for taking iodine, so feel free to take it at any time.
What should I avoid taking iodine with?
Avoid taking iodine with multivitamin
It is very likely that your multivitamin supplement already contains iodine, which means that additional iodine supplementation on top of that could be excessive.
What are natural sources of iodine?
If you are interested in achieving your daily iodine intake through your diet, rich sources of iodine include:
- Seaweed
- Oysters
- Cod
- Shrimp
- Tuna
- Milk
- Cheese
- Yoghurt
- Prunes
- Iodized salt
Seaweed is by far the richest source of iodine that we can incorporate into our diet, although the concentration will vary from one variety to the next. For example, Kombu kelp can have as much as 3,000mcg of iodine per gram, while varieties such as Nori and Wakame can have between 15mcg and 70mcg of iodine per gram.
Iodine data sources & further reading
Last updated by Asklepios on 30th January, 2025