Key Factors:
- Iodine is a vital mineral that helps your physique make thyroid hormones, which regulate metabolism, power use, and development.
- Getting sufficient iodine is particularly essential throughout being pregnant and breastfeeding to assist a child’s mind and nervous system improvement.
- Most individuals within the U.S. get sufficient iodine, however deficiency can nonetheless happen — significantly in individuals who don’t use iodized salt or who keep away from dairy, seafood, and eggs.
- Too little iodine can result in thyroid issues resembling goiter, fatigue, weight acquire, and chilly sensitivity.
- An excessive amount of iodine can even disrupt thyroid perform, so dietary supplements ought to solely be used if beneficial by a healthcare supplier.
- Good meals sources of iodine embody iodized salt, seafood, dairy meals, eggs, and seaweed.
Relying on how outdated you might be, you may bear in mind utilizing iodine to deal with cuts and wounds. Whereas iodine remains to be used right now to assist stop an infection and assist therapeutic, it additionally performs a number of important roles contained in the physique — significantly in supporting thyroid well being and metabolism.
Why iodine issues for thyroid well being
What iodine is and what it does within the physique
Iodine is a mineral that cells want to assist convert meals into power. Nonetheless, its major function within the physique is to assist produce thyroid hormones — thyroxine (T4) and triiodothyronine (T3). These hormones regulate lots of the physique’s biochemical processes, together with protein manufacturing and metabolism, and are important for correct bone and mind improvement throughout being pregnant and infancy.
Thyroid hormone manufacturing is managed partly by thyroid-stimulating hormone (TSH), a hormone launched by the pituitary gland. TSH helps keep wholesome thyroid hormone ranges by signaling the thyroid gland to take up iodine and produce and launch T3 and T4. This suggestions system helps hold thyroid perform in steadiness.
When iodine consumption is simply too low, TSH ranges can stay elevated because the physique makes an attempt to stimulate extra thyroid hormone manufacturing. Over time, this may trigger the thyroid gland to enlarge, resulting in a situation referred to as goiter, which can seem as a visual lump on the entrance of the neck.
Iodine and cognitive improvement in kids
Iodine performs a important function in mind and nervous system improvement, significantly throughout being pregnant, infancy, and early childhood. A extreme iodine deficiency throughout these durations can result in lasting cognitive and developmental impairments.
Some analysis suggests that low iodine consumption throughout being pregnant could also be related to consideration and studying difficulties in kids. Nonetheless, proof is blended, and iodine deficiency has not been proven to instantly trigger consideration deficit dysfunction (ADD) or attention-deficit/hyperactivity dysfunction (ADHD).
As a result of iodine wants improve throughout being pregnant and breastfeeding, many nationwide and worldwide well being organizations suggest iodine supplementation throughout these life phases. The truth is, the American Thyroid Affiliation and the American Academy of Pediatrics advise that ladies who’re pregnant, planning to develop into pregnant, or breastfeeding take a day by day complement containing 150 micrograms (mcg) of iodine, sometimes as a part of a prenatal vitamin.
Fibrocystic breasts
Some analysis has explored using iodine dietary supplements in girls with fibrocystic breasts, a benign situation that may trigger breast ache, tenderness, and lumpiness. Fibrocystic breast modifications can happen in girls of reproductive age in addition to after menopause. Whereas iodine might play a job in symptom administration for some girls, extra analysis is required to raised perceive its effectiveness and acceptable use.
Iodine and radiation-induced thyroid most cancers
In sure emergency conditions, iodine can be utilized as a thyroid-blocking agent to assist cut back the chance of thyroid most cancers. Throughout a radiation emergency — resembling a nuclear accident — radioactive iodine could also be launched into the atmosphere. In response to the Workplace of Dietary Dietary supplements of the Nationwide Institutes of Well being, taking steady iodine may also help stop the thyroid gland from absorbing radioactive iodine.
The U.S. Meals and Drug Administration has accepted potassium iodide for this use and provides age-based dosing steering. Relying on age, uncovered people could also be suggested to take between 16 and 130 milligrams (mg) of potassium iodide — however solely when directed by public well being officers throughout a radiation emergency.
The place it’s discovered
Iodine happens naturally in some meals and can also be added to salt labeled “iodized.” As a result of iodine is current in each soil and ocean water in various quantities, the iodine content material of meals can differ relying on the place they’re grown or produced.
One of many richest dietary sources of iodine is seaweed, together with kelp, nori, kombu, and wakame, though iodine ranges can differ broadly amongst differing types. Different dependable meals sources of iodine embody:
- Seafood resembling cod, tuna, shrimp, oysters, and mussels
- Milk and different dairy meals
- Yogurt and cheese
- Eggs
- Iodized salt
Some grain merchandise might comprise iodine, relying on how they’re ready. For instance, sure breads are made utilizing iodate dough conditioners, and pasta can take in iodine if cooked in water made with iodized salt.
Iodine can also be obtainable as a dietary complement, mostly within the type of potassium iodide or sodium iodide. Many multivitamin-mineral dietary supplements comprise iodine, and dietary supplements constituted of kelp are additionally obtainable. As a result of iodine content material can differ broadly in kelp-based merchandise, dietary supplements needs to be used with warning and solely when beneficial by a healthcare supplier.
How a lot you want
The Really useful Dietary Allowance (RDA) for iodine is:
- Grownup males (19 years and older): 150 micrograms (mcg)
- Grownup girls (19 years and older): 150 mcg
- Pregnant girls: 220 mcg
- Breastfeeding girls: 290 mcg
Indicators of deficiency
In response to the web site EndocrineWeb, iodine deficiency in america was frequent earlier than the Nineteen Twenties, significantly within the Nice Lakes, Appalachian, and Northwestern areas. The introduction of iodized desk salt within the Nineteen Twenties vastly decreased iodine deficiency nationwide.
Right now, extreme iodine deficiency is unusual within the U.S., however sure teams stay vulnerable to not getting sufficient iodine. These embody:
- Individuals who don’t use iodized salt
- Pregnant girls, whose iodine wants are greater
- Individuals who observe a vegan food regimen or who eat little or no dairy meals, seafood, and eggs
- Folks residing in areas with iodine-deficient soil (extra frequent exterior the U.S.)
- Individuals who eat very massive quantities of goitrogens — substances in some meals that may intervene with iodine use, resembling cabbage, broccoli, cauliflower, and Brussels sprouts. For most individuals within the U.S., these meals aren’t a priority when iodine consumption is enough.
Not getting sufficient iodine can result in signs associated to low thyroid hormone ranges, together with:
- “Mind fog,” or issue pondering clearly or concentrating
- Goiter (enlargement of the thyroid gland)
- Fatigue and weak point
- Sensitivity to chilly
- Constipation
- Dry pores and skin and hair
- Weight acquire
- Joint ache
- Fertility issues
Throughout being pregnant, iodine deficiency will increase the chance of miscarriage, stillbirth, and preterm supply. Infants who don’t get sufficient iodine earlier than start or whereas nursing might expertise long-term results, together with impaired development, listening to and speech issues, and mental disabilities, in response to EndocrineWeb.
Indicators of toxicity
Getting an excessive amount of iodine can disrupt regular thyroid perform and, in some circumstances, trigger signs much like iodine deficiency, together with goiter and hypothyroidism. Extra iodine can also set off iodine-induced hyperthyroidism or thyroiditis, an irritation of the thyroid gland. In uncommon circumstances, very excessive iodine consumption has been related to an elevated threat of papillary thyroid most cancers.
Acute iodine poisoning is unusual and doesn’t happen via meals consumption alone. When it does occur — sometimes attributable to extreme complement use or medical publicity — signs might embody:
- Burning of the mouth, throat, and abdomen
- Fever
- Abdomen ache
- Nausea, vomiting, and diarrhea
- Weak pulse
- Coma
The Tolerable Higher Consumption Stage (UL) for iodine is 1,100 micrograms (mcg) per day for grownup women and men, together with those that are pregnant or breastfeeding. In response to the NIH Workplace of Dietary Dietary supplements, “the ULs don’t apply to people receiving iodine for medical therapy, however such people needs to be beneath the care of a doctor.”
Different issues to learn about iodine
As extra folks restrict their consumption of salt, dairy meals, and bread, some well being consultants have raised considerations a couple of attainable improve in iodine deficiency. In response to the Academy of Diet and Dietetics, modifications in consuming patterns might make it tougher for sure people to fulfill their iodine wants. Consuming a diverse food regimen that features dependable sources of iodine may also help cut back this threat. Girls who’re pregnant or breastfeeding might profit from taking a prenatal vitamin that comprises iodine.
It’s additionally essential to remember that iodine dietary supplements can work together with sure medicines, together with:
- Anti-thyroid medicines, resembling methimazole (model title Tapazole), used to deal with hyperthyroidism
- ACE inhibitors, resembling benazepril (Lotensin), lisinopril (Prinivil, Zestril), and fosinopril (Monopril)
- Potassium-sparing diuretics, resembling spironolactone (Aldactone) and amiloride (Midamor)
As a result of an excessive amount of iodine can intervene with thyroid perform, it’s greatest to not take an iodine complement except directed by your healthcare supplier.
The underside line
Iodine is an important nutrient for thyroid perform and wholesome development and improvement, however extra isn’t at all times higher. Most individuals can meet their iodine wants via a balanced food regimen that features iodized salt and iodine-rich meals. Should you’re pregnant, breastfeeding, or contemplating an iodine complement, discuss together with your healthcare supplier to be sure to’re getting the correct quantity — safely.
Study extra about nutritional vitamins and minerals by studying the opposite items on this collection:
Get to Know Vitamin A
Get to Know Vitamin B1
Get to Know Vitamin B2
Get to Know Vitamin B3
Get to Know Vitamin B5
Get to Know Vitamin B6
Get to Know Vitamin B7
Get to Know Vitamin B9
Get to Know Vitamin B12
Get to Know Vitamin C
Get to Know Vitamin D
Get to Know Vitamin E
Get to Know Vitamin Okay
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