Iodine and the thyroid gland are an inseparable pair. Together, they regulate many bodily functions. But if this trace element is missing, the body falters. Learn all about iodine, its function, requirements, iodine deficiency, and when buying iodine really makes sense.
What is Iodine?
Iodine is an essential trace element for the human body. In nature, it mainly occurs in the oceans. Since the body cannot produce iodine itself, it must be absorbed through food. Iodine plays a key role in your overall health. It is a component of vital thyroid hormones. As a result, it influences the normal function of many metabolic processes in the body. An iodine deficiency can therefore lead to diverse and serious symptoms. But as you will soon learn, an overdose of iodine is also problematic.
The Function of Iodine: What Does Iodine Do in the Body?
The thyroid gland needs iodine to produce the thyroid hormones thyroxine (T3) and triiodothyronine (T4). Through these hormones, the thyroid gland regulates various essential metabolic processes. These hormones thus influence, for example:
- energy metabolism
- intellectual performance
- normal growth and brain development in fetuses and children
- fertility in women and men
- maintenance of normal skin
- heart rhythm and blood pressure
So, iodine supports normal thyroid function. If the iodine balance is disturbed, the entire body can become unbalanced.
How Does Iodine Deficiency Manifest Itself?
Germany is considered an iodine-deficient country. This is due to the low amount of iodine in German soils. A long-term study by the Robert Koch Institute in 2019 showed that about 30 percent of adults and 44 percent of children and adolescents in Germany consume less iodine than recommended.
Since iodine is important for many metabolic processes, a poor iodine supply can have far-reaching consequences. The thyroid gland can store iodine for up to three months. Therefore, it can manage with little iodine for a few weeks. However, if the thyroid gland lacks the trace element for an extended period, it can enlarge. This is called a goiter or struma. The thyroid gland then tries to produce a larger amount of thyroid hormones. With persistent iodine deficiency, this does not succeed. The result is an underactive thyroid (hypothyroidism).
It is a gradual process leading to an enlarged thyroid and severe hypothyroidism. Overall, the symptoms of an underactive thyroid are diverse. Therefore, it is sometimes tricky to deduce an iodine deficiency from them. These signs can indicate an iodine deficiency:
- lack of drive and fatigue
- dry, pale yellow skin or dry, brittle hair
- decreased physical and mental performance
- slow heartbeat
- depressive moods, weight gain, or constipation
- decreasing fertility and potency
- low cold tolerance
Requirement: How Much Iodine Is Good for You?
To prevent iodine deficiency, the right amount of iodine in the diet is crucial. How much iodine you should consume per day changes throughout life. The German Nutrition Society (DGE) recommends that infants consume 40 to 80 micrograms of iodine daily. Children need between 100 and 200 micrograms of the mineral daily, depending on their age. Adults should consume 200 micrograms of iodine. Women have an increased iodine requirement during pregnancy (230 µg/day) and breastfeeding (260 µg/day). From age 50, the body only needs 180 micrograms of iodine daily.
Iodine Overdose: When Is Too Much of a Good Thing?
The principle of 'more is better' does not apply to this trace element. If the iodine intake is too high, it can have consequences just as serious as an iodine deficiency. Especially with a previously undetected thyroid disorder like Hashimoto's thyroiditis, too much of the trace element is dangerous. Therefore, the maximum limit for daily iodine intake is cautiously set relatively low at 500 micrograms. The likelihood of an overdose in Germany with a normal diet is low. Nevertheless, caution is advised. Excessive consumption of iodine-rich foods such as sea algae or seafood can quickly lead to an overdose.
Taking iodine in the form of dietary supplements on a whim is therefore not recommended. If you suspect a deficiency, you should have your iodine requirements checked and monitored by a doctor. It is also advisable to have your thyroid checked at the same time.
Do You Have an Increased Risk of Iodine Deficiency?
Certain circumstances lead to an increased risk of developing iodine deficiency. For example, women have a greater iodine requirement than usual during pregnancy and breastfeeding. This is because they are nourishing themselves and their baby. For their own health and the healthy development of the child, they should therefore ensure an adequate iodine intake during both pregnancy and breastfeeding.
People who eat a vegetarian or vegan diet tend to develop iodine deficiency. Many animal products such as milk, cheese, or meat are supplemented with iodine. And fish, an important source of iodine, is also excluded. A low-salt diet is actually very healthy. However, iodized salt is an important iodine supplier in Germany. Taking iodine-containing dietary supplements can therefore be useful if you eat these foods rarely or not at all.
Reading tip:
If you drink a lot, exercise a lot, or sweat heavily for other reasons, you should also keep an eye on your iodine balance. This is because the body loses iodine through sweat and urine.
What Are Natural Iodine Sources?
Depending on your life situation or lifestyle, it is easier or more difficult to get enough iodine through your diet. But your place of residence also plays a role, as the trace element enters food through soil and water. In coastal regions, the iodine supply in the population is therefore on average better than, for example, in the mountains. Nevertheless, even a conscious diet helps to supply your body with iodine. Good iodine suppliers are these foods:
- Seafood (cod, pollock, or plaice)
- Seafood (crab, lobster, mussels)
- Dairy products
- Egg
- Spinach
- Grains
- Sea algae
- Iodized salt
Caution: For some types of algae, the iodine content per gram is so high that caution is advised. You should eat these only very rarely and in small quantities, otherwise you can quickly overdose on iodine.
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Conclusion: Function, Requirements, Deficiency, and Buying Iodine
Iodine plays a significant role in thyroid function. The daily requirement depends on age and other factors. If you cannot meet this requirement, non-specific symptoms such as fatigue can be possible signs. This is not always easy to recognize. Nevertheless, you should not simply take iodine tablets. Buying iodine makes sense primarily if you consume very little iodine due to your diet. Also, if your iodine requirement is increased or you lose more iodine, buying iodine capsules can be beneficial for you. Alternatively, you can take care of your iodine supply through a conscious diet. In any case, you should only make these decisions in consultation with your doctor.
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