Iodine is an essential component of certain thyroid hormones. This nutrient is a mineral, meaning it is an inorganic substance stemming from soil and water. You ingest adequate amounts of iodine when you consume certain plant foods. Additionally, you can get the iodine you need indirectly by enjoying certain foods originating from animal sources, since animals also eat plant foods. While you most likely get adequate amounts of iodine from your diet, in some cases you may need a supplement. Since it can be toxic at high levels, let your doctor know before you decide to take an iodine supplement.
Function of Iodine
Your body needs iodine for normal thyroid function. The thyroid is an endocrine gland that helps process energy from food, makes certain proteins and reacts accordingly to hormones in the body. Normal thryoid processes function by making hormones. In particular, you need iodine to make triiodothyronine and thyroxine, or T3 and T4, which are two hormones needed for normal thyroid function. Triiodothyronine is a physiologically active hormone that is essential for gene expression in cells, the Linus Pauling Institute explains. Thyroxine, the most abundant thyroid hormone, is converted into triiodothyronine so it can aid in normal reproduction, growth, development and metabolism.
Dosage
For proper function, you need 150 mcg of iodine daily, says the Office of Dietary Supplements. Dosage increases to 220 mcg during pregnancy and 290 mcg if you are breastfeeding. Iodine is rapidly absorbed into the bloodstream in the stomach and duodenum section of the small intestine. Having a gastrointestinal order that can affect absorption, such as Crohn's disease or irritable bowel syndrome, may lead to an iodine deficiency.
Deficiency
Thyroid deficiency is a health problem that affects people all over the world and is recognized as the most frequent cause of preventable brain damage. Being iodine deficient can lead to mental retardation, hypothyroidism, a condition in which your thyroid doesn't produce enough hormones, as well as goiter, an enlarged thyroid or other developmental issues. Since iodine is essential for normal growth, ingesting adequate amounts of iodine during pregnancy or early stages of life is essential for normal development.
Food Sources
Iodine is available in a variety of foods you enjoy everyday. Iodized salt provides 77 mcg of iodine per gram. Seafood and fish are loaded with this important mineral; a 3 oz. serving of cod has 99 mcg, two fish sticks offer 35 mcg, 3 oz. of canned tuna contains 17 mcg, and shrimp provides approximately 10 mcg per 1 oz. Milk is another way to get iodine in your diet. Having an 8 oz. glass of milk with your breakfast has more than 50 mcg. Other foods rich in iodine include seaweed, kelp, navy beans and potatoes.
Toxicity
Excessive iodine has some of the same effects as iodine deficiency, since excess iodine can inhibit thyroid hormone synthesis. It is unlikely to consume too much iodine from your diet, but you can reach toxic levels by taking a large dose in supplement form. The tolerable upper limit, or maximum amount of iodine your body can handle, is 1,100 mcg.
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