Iodine is an essential component of thyroid hormone (T3 & T4) and important for normal thyroid functioning. It also functions as an antioxidant, an anti infective agent and is protective in certain cystic conditions like fibrocystic breast disease and ovarian cysts. Iodine is found in the soil and the oceans, however the iodine content in soil varies from region to region. Subsequently, foods grown in different regions vary in iodine content as well.
How much Iodine is needed each day?
The Recommended Daily Allowance (RDA) for iodine is 150 ug/day for proper thyroid functioning. It is important to note that many other tissues of the body need iodine for good health as well.
• Adults 150 ug day
• Children 90-120 ug /day
• Pregnancy 220 ug/day
• Breastfeeding 290 ug/day
Higher levels of iodine intake have been shown to be protective against benign breast changes such as fibrocystic breast disease. Studies show a daily intake of 3000- 6000 ug/day to be helpful and tolerable for this condition. These higher levels are similar to the typical daily intake seen in Japan.
• Children 90-120 ug /day
• Pregnancy 220 ug/day
• Breastfeeding 290 ug/day
Higher levels of iodine intake have been shown to be protective against benign breast changes such as fibrocystic breast disease. Studies show a daily intake of 3000- 6000 ug/day to be helpful and tolerable for this condition. These higher levels are similar to the typical daily intake seen in Japan.
To be certain our bodies are sufficient in iodine, we can eat foods high in iodine and/or take an iodine supplement. Below is a list of the amount of iodine found in foods. Many people assume that all seaweeds have a lot of iodine. But if you look closely at the table, you will notice a great deal of variability in the amount of iodine found in different types of seaweed. Kelp has the most and nori has the least. This means that your weekly nori roll at the sushi restaurant may not be giving you enough iodine to be sufficient!
Dietary sources of Iodine in ug
SEAWEEDS
Kelp 3400 1 tsp
Arame 730 1 Tbs
Wakame 80 1 Tbs
Nori 32 1 sheet
FISH
Cod 341 3 ounces
Shrimp 79 3 ounces
Halibut 56 3 ounces
Herring 56 3 ounces
Sardines 30 3 ounces
Tuna 17 3 ounces
SALT
Iodized salt 76 1 tsp
DAIRY
Cow’s milk (US) 56 1 cup
Mozzarella cheese 10 1 ounce
Yogurt 87 1 cup
OTHER FOODS
Turkey breast 34 3 ounces
Strawberries 12 1 cup
Egg 23 1egg
SUPPLEMENTS
Iodoral TM 12,000 1 tab
Lugol’s TM 5% 6250 Per drop
Typical multi vitamin 150 Per serving
References
Medical Nutrition from Marz 2nd edition. Russell Marz ND MAcOP C 1999 Omni Pennington JAT, Schoen SA, Salmon GD, Young B, Johnson RD, Marts RW. Composition of core foods of the U.S. food supply, 1982-1991. III. Copper, manganese, selenium, iodine. J Food Comp Anal. 1995;8:171-217.
Dietary sources of Iodine in ug
SEAWEEDS
Kelp 3400 1 tsp
Arame 730 1 Tbs
Wakame 80 1 Tbs
Nori 32 1 sheet
FISH
Cod 341 3 ounces
Shrimp 79 3 ounces
Halibut 56 3 ounces
Herring 56 3 ounces
Sardines 30 3 ounces
Tuna 17 3 ounces
SALT
Iodized salt 76 1 tsp
DAIRY
Cow’s milk (US) 56 1 cup
Mozzarella cheese 10 1 ounce
Yogurt 87 1 cup
OTHER FOODS
Turkey breast 34 3 ounces
Strawberries 12 1 cup
Egg 23 1egg
SUPPLEMENTS
Iodoral TM 12,000 1 tab
Lugol’s TM 5% 6250 Per drop
Typical multi vitamin 150 Per serving
References
Medical Nutrition from Marz 2nd edition. Russell Marz ND MAcOP C 1999 Omni Pennington JAT, Schoen SA, Salmon GD, Young B, Johnson RD, Marts RW. Composition of core foods of the U.S. food supply, 1982-1991. III. Copper, manganese, selenium, iodine. J Food Comp Anal. 1995;8:171-217.
Teas, J., Pino, S., Critchley, A., Braverman, L.E., 2004. Variability of iodine content in common commercially available edible seaweeds. Thyroid 14, 836–841.
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