Iodine is a necessary trace element that allows your body to produce thyroid hormones, which insure the proper functioning of your thyroid. Thyroid hormones also help regulate reproductive function, metabolism, growth and development. If you don't consume enough iodine each day, serious deficiency symptoms can occur.
Recommended Dietary Allowance
The recommended dietary allowance (RDA) for iodine varies by age. Infants up to six months old should consume 110 mcg of iodine per day, and infants between six and 12 months old should consume 130 mcg per day. Children that are 1 to 8 years old should consume 80 mcg of iodine daily, and children that are 9 to 13 years old should consume 120 mcg per day. If you are 14 or older, you should consume 150 mcg per day, unless you are pregnant or breastfeeding, when you should consume 220 and 290 mcg of iodine per day, respectively.
Sources
In the United States, one of the main sources of iodine is iodized salt. Other sources include seafood, seaweed and dairy products. Some vegetables may also contain iodine; this depends on the iodine content of the soil where they are grown. The iodine content of iodized salt is regulated, but the iodine content of other foods may vary greatly, so it can be hard to determine exactly how much iodine you are consuming.
Deficiency
If you don't consume seaweed, fish or iodized salt, you are at a higher risk for iodine deficiency. Signs of iodine deficiency in adults include an enlarged thyroid (called a goiter) and weight gain, fatigue, constipation, cold intolerance and impaired mental function. Children who are deficient in iodine are more likely to perform poorly in school and may also develop goiters. A lack of iodine during pregnancy can increase your risk for stillbirth, miscarriage and birth defects, and your baby is more likely to have a form of mental retardation called cretinism.
Considerations
Try to get your iodine from foods rather than supplements, but if you are pregnant, you should choose a prenatal vitamin that contains iodine. Although rare in the U.S., it is possible to consume too much iodine, especially if you eat large amounts of seaweed (as is common in Japan) or if you take supplements. Symptoms of iodine toxicity include diarrhea, nausea, vomiting, fever, weak pulse and burning in the stomach, throat and mouth.
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