Magnesium and iodine are both essential minerals that your body needs to be healthy. Your body needs magnesium in greater quantities, while iodine is a trace mineral. That means you only need small amounts of iodine to be healthy, but it is still important.
Magnesium Function
According to the National Institutes of Health, magnesium is the fourth most common mineral in your body, with about 50 percent of it in your bones. Your body needs magnesium for a variety of functions, including the metabolism of energy from food. You also need magnesium to help regulate muscle and nerve functions and to control your heart rate. Finally, you need magnesium to support your immune system, keep your blood pressure balanced and build strong bones.
Magnesium Intake and Sources
Normal adult males between the ages of 19 and 30 need 400 mg of magnesium daily, while males over age 31 need 420 mg. Adult women between the ages of 19 and 30 need 310 mg, while women older than 31 need 320 mg every day. Green vegetables are particularly high in magnesium, as magnesium is found in chlorophyll, the pigment that gives green vegetables their color. Other good sources of magnesium include legumes, nuts, seeds and whole grains.
Iodine Function
Your body uses iodine primarily in the production of thyroid hormones, which help control your metabolism, brain development, body temperature, nervous system and other functions of your body. Without enough iodine in your diet, you can experience brain damage and thyroid malfunctions, which can lead to weight gain, fatigue, sensitivity to temperatures and depression. Iodine is important particularly in infants, who need it to develop their brains and nervous systems. Thankfully, an iodine deficiency is easily preventable.
Iodine Intake and Sources
According to the Linus Pauling Institute, most adults need 150 mcg of iodine daily. However, pregnant women should get 220 mcg and breastfeeding mothers need 290 mcg every day so their infants get enough. Iodine is a part of table salt, which is how most people get the amount they need. One gram of table salt contains 77 mcg of iodine -- about half your daily recommendation. However, high levels of iodine can also be found in cod, shrimp, milk and potatoes with skin.
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