Iodine is essential to your health. The Linus Pauling Institute reports iodine deficiency as the most common cause of preventable brain damage in the world. Iodine deficiency causes a variety of medical conditions that range from mild thyroid problems to permanent abnormalities, depending on the severity of the deficiency and when in life it occurs. Food sources of iodine that contain any amount of iodine, including 75 mcg, and iodine supplements provide benefits by helping you meet your daily iodine intake.
Pregnancy
Avoiding an iodine deficiency during pregnancy is vital to the survival of your unborn baby. A pregnant woman needs to consume 220 mcg of iodine per day to support the needs of her body and the development of the baby. The World Health Organization reports that an iodine deficiency during pregnancy can result in stillbirth, spontaneous abortion and cretinism -- a severe form of retardation. Even mild iodine deficiencies can cause some level of metal impairment that can affect the baby throughout life. In the United States and Canada each gram of salt provides 77 mcg of iodine, which calculates to 95 mcg per ¼ tsp, so even a little salt provides big health benefits.
Children
Due to the rapid growth rate of the brain, infants are especially susceptible to the effects of an iodine deficiency. Breastfeeding women need to consume 290 mcg of iodine per day to ensure that their milk contains enough iodine. Iodine deficiency in infants causes impaired brain development, leading to permanent disabilities. Children ages 1 to 8 need to take in at least 90 mcg of iodine per day to support brain function and avoid learning delays and low IQ. From ages 8 to 14 children need to increase their intake to 120 mcg per day.
Adults
The Institute of Medicine recommends adult men and women consume at least 150 mcg of iodine per day. Consuming just 2 grams of salt per day provides the amount of iodine necessary to support your thyroid and avoid the onset of hypothyroidism. The Centers for Disease Control and Prevention report that the average American age 2 and older consumes 3.436 g of salt per day, making iodine deficiency a rare condition since iodized salt accounts for the majority of salt used in the United States.
Sources
Although iodine deficiency and the vast array of medical conditions it causes is less well-known than other nutrient deficiencies, like iron deficiency, consuming 75 mcg of iodine puts you on your way to avoiding things like stillborn babies and hypothyroidism that causes three things no one enjoys --- extreme fatigue, depression and weight gain. Salt remains a main source of iodine, but other foods also contain it. A 3-oz. serving of cod fish contains 99 mcg of iodine. One 8-oz. glass of cow's milk provides you with 56 mcg of iodine. One medium potato consumed with the skin on provides you with 60 mcg of iodine. If you are unsure of your iodine status, especially if you are pregnant or breastfeeding, consult your doctor about taking iodine supplements. Iodine supplements contain the daily recommended 150 mcg of iodine and even if you consume iodine in your diet along with the supplement it is unlikely to result in excessive intake, according to the Linus Pauling Institute.
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