Iodine
Type
mineral
Dosage Summary
RDA is 150 mcg (higher in pregnancy/lactation). Best sources: seaweed, cod, dairy. Avoid excess intake.
Innate Stores
Forms
capsule, tablet, liquid, kelp
Iodine is an essential mineral needed for the production of thyroid hormones which regulate metabolism, growth, and development. The thyroid uses iodine to make thyroxine (T4) and triiodothyronine (T3).
Adequate iodine intake is particularly important during pregnancy and early childhood for proper brain and cognitive development.
Key Functions
- Essential for thyroid hormone production
- Regulates metabolic rate
- Supports normal growth and development
- Critical for brain development in fetuses and infants
- Helps maintain healthy hair, nails, and skin
The RDA for iodine is 150 mcg for adults, with increased requirements during pregnancy (220 mcg) and lactation (290 mcg). Iodine supplements are available in various forms, including potassium iodide and kelp-derived iodine. It is as crucial to ensure proper intake as it is to avoid overdosing iodine.
| Form | Bioavailability | Best For |
|---|---|---|
| Potassium Iodide | High | General supplementation, radiation protection |
| Kelp/Seaweed | Variable | Natural source, general supplementation |
| Nascent Iodine | High | Enhanced absorption, thyroid support |
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.