Everything about Iodine
Iodine and Your Thyroid
Iodine is an important mineral that directly impacts your thyroid. As many of you know, your thyroid helps determine your metabolism. If you have an overactive thyroid (hyperthyroidism) you’re often underweight and burn calories quickly. If you have an under active thyroid (hypothyroidism) you’re often overweight and burn calories slowly. The thyroid gland absorbs iodine from the blood and uses it to make T3 and T4 – the two hormones that make up your thyroid hormones and, thus, your metabolism. In fact, iodine makes up 65% of the molecular weight of T4 and 59% of T3.
How much do I need?
To ensure a well functioning thyroid the following values are recommended by the Institute of Medicine: 150 µg a day for adults, 220 for pregnant persons and 290 for those who are lactating. The tolerable upper limit (max you should get a day) is about 1,100 µg a day. However, the thyroid gland only needs 70 µg a day to function. The recommended dose comes from the fact that iodine plays a large role in many other body systems.
What happens when I’m low on Iodine?
It’s important to note that this is a rare event in first world countries and happens most often in remote inland areas. Symptoms are weight gain, extreme fatigue, goitre, mental slowing, depression and low body temperature. Again, to have a deficiency in iodine is very rare.
What happens if I have too much?
2-3 grams of iodine is enough to kill someone if taken orally. Like all minerals and vitamins there is a maximum dose before it becomes lethal.
What foods are high in iodine?
Seaweeds and sea vegetables are the highest in iodine, averaging about 4.5mg for 1/4 and ounce
Fish, such as cod, have about 99µg of iodine per 3 ounces
Iodized salt has 77µg per 1 gram
Cranberries have about 400µg per 4 ounces
Organic yogurt has about 90µg per 1 cup
Navy beans give you 32µg per 1/2 cup
Should I take iodine supplements?
Like all supplementation it’s ideal to contact your physician or dietician before making these assessments. Due to the fact that your thyroid only requires 70µg/day for function, it’s not likely that iodine deficiency is the cause of your weight gain or inability to lose weight. Unless you live in a country where iodine deficiency is common, or for health reasons cannot and do not consume any of the above food items, then supplementation is probably not for you.
