All About Iodine

19 october 2023

Iodine is an essential trace element that you might not often consider, yet it plays a crucial role in various bodily processes. Discover here what iodine is, which foods contain it, why it is important 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 on its own. Iodine plays a key role in the production of thyroid hormones, which in turn regulate metabolism and assist in the growth and development of tissues, especially during childhood.

A trace element is an essential mineral that our body requires in small amounts for various biological functions.

Where is Iodine Found?

Iodine naturally occurs in sea fish, seaweed, eggs, and dairy products. In the Netherlands, food naturally contains little iodine. Therefore, it is added to products such as table salt (Jozo), bread, bread substitutes, and some meats.

How Much Iodine is in Food?

Iodine is present in various 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 various 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 promotes energy metabolism.
Cognitive: Iodine contributes to normal memory and learning ability.
Growth: Iodine contributes to the normal growth of children.
Skin: Iodine supports the skin's healing ability.

What is the Recommended Daily Intake of Iodine?

The recommended daily intake (RDI) of iodine varies by age and category:

Group	Recommended Daily Intake 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 Symptoms of Iodine Deficiency?

Iodine deficiency is rare in the Netherlands. In principle, you get enough iodine with a healthy and varied diet. Additionally, you store a supply of iodine in your thyroid. Therefore, a deficiency usually becomes apparent only after several years. With an iodine deficiency, the thyroid may slow down and swell. This is also known as ‘goitre’ or ‘struma’.

A sluggish thyroid can be recognised by:

Weight gain
Cold hands and feet
Dry skin
Constipation

What are the Consequences of Excess Iodine?

An excessive intake of iodine can disrupt the functioning of the thyroid gland. Therefore, a safe acceptable upper limit has been established. Excessive iodine can lead to thyroid enlargement or an overactive thyroid. It is therefore important not to exceed the acceptable upper limit.

Acceptable Upper Limit of Iodine

For a safe intake of iodine, the European Food Safety Authority (EFSA 2006) has set the following upper limits:

Age	Acceptable Upper Limit 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. By ensuring sufficient iodine intake during pregnancy, you promote the functioning of the thyroid gland, which ensures that your baby's brain develops well. It is recommended to consume 200 micrograms of iodine per day. However, it is important to consult with your healthcare provider before using iodine supplements. They can recommend the correct dosage based on your specific needs.

In Conclusion

Iodine is an essential trace element that plays a significant role in various bodily functions such as the production of thyroid hormones and the functioning of your nervous system. Ensure you get enough iodine through your diet.

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