Iodine is an important trace mineral in the body. It is essential for the synthesis of thyroid hormones, which are chemical signaling molecules that regulate your overall metabolism. Iodine is also required for proper development. It plays key roles in skeletal formation and central nervous system development during fetal growth and infancy.
Amounts
The U.S. recommended dietary allowance for iodine is 150 micrograms for adults and adolescents age 14 and older. During pregnancy, women need 220 mcg daily, then while breastfeeding the newborn, 290 mcg. Children ages 9 to 13 years old require 120 mcg per day, and those ages 1 to 8 need 90 mcg. For infants, a recommended dietary allowance has not been established, but an adequate intake level has been set at 110 mcg for infants age 0 to 6 months and 130 mcg for infants 7 to12 months. These adequate intake levels correspond to the amount of iodine received by healthy breastfed infants.
Sources
In the U.S., most people obtain sufficient iodine through iodized salt and by eating foods grown in iodine-rich soil; 1/4 tsp. of iodized salt contains 95 mcg of iodine. Fish and shellfish are rich sources of iodine. A 3 oz. serving of baked cod provides 99 mcg of iodine. Dairy foods also contain significant amounts of iodine, with 75 mcg in a one cup serving of yogurt and 56 mcg in a one cup serving of reduced-fat milk.
Groups at Risk
Pregnant and breastfeeding women need additional iodine to avoid deficiency. Low iodine in the mother might be dangerous to unborn infants and might cause miscarriages, pre-term delivery and congenital abnormalities. The World Health Organization, United Nations Children's Fund and the International Council for the Control of Iodine Deficiency Disorders recommend a slightly higher iodine intake for pregnant women compared with the U.S. RDA. These groups recommend 250 mcg per day during pregnancy. Women who do not consume dairy foods and who adhere to a low-salt diet are particularly at risk. Other groups at risk include individuals eating foods from regions with iodine-deficient soil and people who do not consume iodized salt.
Iodine Deficiency
Low iodine might cause a decrease in thyroid hormone levels, known as hypothyroidism. At the same time, the thyroid gland enlarges to form a goiter in the neck area. As the goiter becomes larger, you might experience a sensation of choking or difficulty breathing and swallowing. These symptoms might worsen when you are lying down. If you experience these signs of low iodine, consult your health care provider. A urine test can detect a deficiency in iodine.
Member Comments