Iodine is a nutrient essential for your thyroid gland, which sits in the front part of your neck. Without enough iodine, your thyroid becomes enlarged and eventually produces inadequate amounts of hormones, which affect your metabolism and energy levels. In the United States, table salt has been iodized for many years, but if you eat a salt-free diet your may need to consume more iodine. Kelp is an excellent source of iodine, although liquid iodine supplements allow you to take exact amounts. Too much dietary iodine causes symptoms also.
Importance of Iodine
Iodine is the central element within thyroxine and triiodothyronine, which are hormones produced by your thyroid and needed to regulate metabolism and energy production. Iodine deficiency initially results in goiter, with is a swelling of your thyroid and a common problem in third-world countries. Long-term deficiency results in hypothyroidism and reduced hormone output, which causes profound fatigue, lethargy, weight-gain, dry skin, temperature sensitivity and depression. Hypothyroidism is much more common in females and affects approximately 15 percent of Americans, according to "Nutrition and Public Health." High intake of iodine can protect your thyroid from radiation damage, although it can also lead to over-production of hormones, which is known as hyperthyroidism.
Iodine Recommendations
The recommended daily intake, or RDI, for iodine is 150 mcg per day for people four years and older, according to "Nutritional Sciences." Testing for iodine in your body is difficult, so the RDI is set well below levels that cause symptoms. Taking much more than 150 micrograms for many weeks or months can cause nausea, stomach upset and possibly hyperthyroidism, which leads to oily skin and hair, weight-loss, increased heart rate and sleep disruption. For those who are concerned about the negative effects of table salt, iodine can be taken directly as a liquid supplement or ingested via kelp.
Kelp
Kelp is an edible algae, or seaweed, that can be eaten raw or cooked, or taken as a powdered supplement. Kelp is of marine origin, as freshwater seaweeds are usually toxic and not edible. Kelp is a very nutritious plant and especially rich in iodine. It has the highest amount of iodine of any seaweed, with some species containing up to 8,000 mcg/g of kelp, according to "Advanced Nutrition: Macronutrients, Micronutrients and Metabolism." Most kelp contains much less iodine, about 2,500 mcg, but it depends on many factors, such as environmental conditions and processing techniques. The main issue with consuming kelp for its iodine content is not knowing how much you are getting.
Purity and Toxins
Although kelp is widely considered highly nutritious and safe in moderate quantities, some varieties may be contaminated with heavy metals or other toxins depending on the extent of the environmental pollution in the regions where they were harvested. As such, liquid iodine supplements, such as Lugol's solution, could be considered a safer source, as cited in "Prescription for Nutritional Healing."
References
- "Nutrition and Public Health"; Sari Edelstein; 2006
- "Nutritional Sciences"; Michelle McGuire; 2007
- "Advanced Nutrition: Macronutrients, Micronutrients, and Metabolism"; Carolyn D. Berdanier; 2009
- "Prescription for Nutritional Healing"; Phyllis Balch; 2010
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