All about iodine
Iodine is an essential trace element you may not think about very often, but it plays an important role in various bodily processes. Discover here what iodine is, which foods contain it, why it matters for your health, and much more.
What is iodine?
Iodine is an essential trace element. This means our body needs it, but cannot produce it itself. Iodine contributes to the normal production of thyroid hormones and to normal thyroid function, which in turn regulate metabolism and support the growth and development of tissues, particularly during childhood.
A trace element is an essential mineral that our body needs in small amounts for various biological functions.
Which foods contain iodine?
Iodine occurs naturally in sea fish, seaweed, eggs and dairy products. In the Netherlands, there is not much iodine naturally present in foods. That is why it is added to products such as table salt (Jozo), bread, bread substitutes and some processed meats.
How much iodine is in food?
Iodine is found in a range of foods.
Some sources of iodine:
- Cod (292 micrograms in a 120-gram portion of cod)
- Wholemeal bread (24 micrograms in 1 slice of bread)
- Milk (22 micrograms in 1 glass of semi-skimmed milk)
- Eggs (18 micrograms in 1 boiled egg)
To meet the recommended daily intake of iodine (150 micrograms for adults), you could, for example, eat a portion of cod.
What is iodine good for?
Iodine plays an important role in several bodily functions:
- Thyroid: Iodine is important for the normal production of thyroid hormones.
- Nervous system: Iodine contributes to the normal functioning of the nervous system.
- Energy: Iodine supports energy-yielding metabolism.
- Cognitive function: Iodine contributes to normal memory and normal learning ability.
- Growth: Iodine contributes to the normal growth of children.
- Skin: Iodine supports the skin’s regenerative capacity.
What is the recommended daily amount of iodine?
The recommended daily amount (RDA) of iodine varies by age and category:
| Group | Recommended daily amount of iodine in micrograms |
| 6–11 months | 50 |
| 1–2 years | 70 |
| 2–5 years | 90 |
| 6–9 years | 120 |
| 9 years and older | 150 |
| Pregnant women | 200 |
| Breastfeeding women | 200 |
What are the consequences of too much iodine?
An excessively high intake of iodine can actually disrupt thyroid function. That is why a safe upper limit has been established. Too much iodine can lead to an enlarged thyroid gland or an overactive thyroid. It is therefore important not to exceed the tolerable upper intake level.
Tolerable upper intake level for iodine
For safe iodine intake, the following upper limits have been established by the European Food Safety Authority (EFSA 2006):
| Age | Tolerable upper intake level of iodine in micrograms per day |
| 1–3 years | 200 |
| 4–6 years | 250 |
| 7–10 years | 300 |
| 11–14 years | 450 |
| 15–17 years | 500 |
| 18 years and older | 600 |
Can I take iodine supplements during pregnancy?
During pregnancy, women have an increased need for iodine. Getting enough iodine during pregnancy supports thyroid function, which helps ensure your baby’s brain develops properly. An intake of 200 micrograms of iodine per day is recommended. However, it is important to consult your treating doctor before using iodine supplements. They can recommend the right dosage based on your specific needs.
Finally
Iodine is an essential trace element that plays an important role in various bodily functions, such as normal thyroid function. Make sure you get enough iodine through your diet.
Do you have a question or are you looking for personalised advice? Then contact our health coaches via the online chat or visit a store near you. Our experts are here to help!
Sources
- Voedingscentrum
- Keuringsraad, KOAG/KAG
- European Food Safety Authority (EFSA)
