What is iodine?
Iodine is a mineral that can be obtained from some food sources such as fish, dairy and seaweed. Our body’s need iodine to produce thyroid hormones which regulate metabolism and other important functions, such as brain and bone development during pregnancy and infancy. The average recommended daily intake for adults is 150mcg and 200mcg when pregnant/breastfeeding.
Level of iodine found in foods
Dairy
Cow's Milk - per 200ml - 50-100mcg**
Organic Cow's Milk - per 200ml - 50-60mcg**
Yoghurt - per 2150g - 50-100mcg**
Cheese - per 40g - 15mcg
Fish
Haddock - per 120g - 390mcg
Cod - per 120g - 230mcg
Plaice - per 120g - 30mcg
Salmon fillet - per 120g - 14mcg
Canned tune - per 120g - 12mcg
Shellfish
Prawns - per 60g - 6mcg
Scampi - per 170g - 160mcg
Other
Eggs - 1 egg (50g) - 25mcg
Meat/Poultry - per 100g - 10mcg
Nuts - per 25g - 5mcg
Bread - 1 slice - 5mcg
Fruits and vegetables - 80g- 3mcg
** Depending on the season, higher value in winter
Who is at risk of low iodine levels?
A person whose diet is absent of fish and/or dairy products could be at risk of low iodine levels. Alternative dairy products are not often fortified with this mineral, so it is worth considering taking iodine in a supplement form.
Iodine supplements
Iodine is available as a supplement in two forms; potassium iodide/sodium iodide and seaweed/kelp. We use free elemental iodine in the form of potassium iodide because the amount of iodine in seaweed or kelp supplements can vary considerably from the value stated on the label and can provide excessive quantities of iodine. With potassium iodide we can accurately calculate the correct dose in every tablet.
Too much iodine
Having an excessive amount of iodine can disrupt the normal function of the thyroid and should be avoided.
Final thought
It is important not to have too little or too much iodine. Maintaining a balanced diet should adequately cover the daily requirement, however, those on restricted diets should look in to taking iodine in a supplement form.
Further reading… Iodine – the mineral revealed
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Keri
Keri Filtness has worked in the Nutrition Industry for 19 years. She is regularly called upon for her professional comments on health and nutrition related news. Her opinions have been featured by BBC3, Prima, Vitality, The Mirror, Woman’s Own and Cycling Weekly, amongst others. She has also worked one to one with journalists, analysing their diets and health concerns and recommending changes and additions, where appropriate.
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