Iodine is one of the most commonly consumed minerals in the diet. More specifically, iodized salt is the main source of iodine in the diets of many, primarily due to the fact that salt is so frequently used in commercially prepared foods. Consuming the appropriate amount of iodine while breastfeeding can significantly impact the health of both mothers and their infants.
Background
Iodine is a type of mineral that can be found naturally in the foods that we eat and in our bodies. In the body, iodine works to regulate cell metabolism. Like B vitamins, iodine is needed to help break down and convert the food we eat into energy. It also is essential for proper thyroid function and the production of thyroid hormones. The thyroid gland and its hormones play an important role in human growth. Too much or too little iodine intake can result in altered hormone production and improper growth and development.
Nursing Needs
Iodine needs are increased during periods of growth such as pregnancy and lactation. According to the Linus Pauling Institute, iodine deficiency during pregnancy has been linked to an increased risk for miscarriage, stillbirth and birth defects. In addition, iodine deficiency while breastfeeding can lead to lower iodine levels in infants, which might result in abnormal brain development. It is recommended that breastfeeding women consume approximately 290 mcg of iodine per day. This is nearly double the recommended daily amount for adults.
Sources
The most common food source of iodine is iodized salt. The amount of iodine contained in a food depends highly on the iodine content of the soil in which it is produced. Seafood is naturally high in iodine due to the increased concentration of iodine in ocean water. Rich sources of iodine include cod, shrimp, tuna, milk, eggs, potatoes, turkey breast and seaweed. A 3 oz. portion of cod provides approximately 99 mcg of iodine. The meets roughly one-third of the daily iodine needs for lactating women.
Safety
While iodine poisoning is considered rare, signs of excess iodine intake include elevated thyroid hormone production and goiters. Over time, excess thyroid hormone production can result in increased metabolism and unintentional weight loss. The tolerable upper intake level for iodine is 1,100 mcg per day. Currently, there is no evidence to suggest that consuming higher than the recommended amount of iodine each day is beneficial.
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