The best sources of dietary iodine are iodized salt, seaweed and seafood. Some freshwater fish may also contain iodine, depending on the iodine content of the waters in which they live. Grains and vegetables grown in iodine-rich soil and dairy products from cows fed an iodine-rich diet also contain some iodine. Older topsoil is likely to have little iodine in it, however, making plants an unreliable source of iodine.
Iodine Requirements
Children up to 6 months old need 110 mcg of iodine per day, those between 7 and 12 months old need 130 mcg, those between 1 and 8 years old need 90 mcg and those between 9 and 13 years old need 120 mcg. If you're 14 years old or older, you need 150 mcg per day, unless you are pregnant or nursing, during which you need 220 mcg and 290 mcg per day, respectively.
Deficiency Symptoms
One of the most noticeable symptoms of iodine deficiency is a goiter, or enlarged thyroid. If untreated, iodine deficiency leads to hypothyroidism, with symptoms of fatigue, slow mental response time, constipation, cold intolerance and weight gain in adults. Prenatal iodine deficiency can result in neonatal hypothyroidism, or cretinism, and children with iodine deficiency may experience goiter, learning disabilities and problems with growth and brain development.
People at Risk
People who get less than 20 mcg of iodine per day are most likely to be deficient in iodine. If you live in areas with low levels of iodine in the soil and no iodine fortification programs, if you don't eat fish or if you don't use iodized salt, you are also at risk for deficiency. If you have a marginal intake of iodine and eat large amounts of foods called goitrogens, which include raw broccoli, cabbage and cauliflower, you are also at an increased risk for iodine deficiency. Goitrogens contain substances that interfere with iodine absorption. Once you cook these foods, however, they no longer have that effect.
Considerations
Children and pregnant women are more likely than men to become deficient in iodine. Excess amounts of iodine can also cause health problems, so try to get your iodine from foods rather than supplements. Adults should consume less than 1,100 mcg of iodine per day to minimize the risk of iodine toxicity.
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