Iodine is a trace mineral that plays a crucial role in several physiological functions within the body. Because our bodies do not produce iodine naturally, we must gain it through food or supplements. Iodine deficiency can have serious health consequences, so it is important to ensure you have the appropriate daily intake your body needs to function properly.
How Much Iodine Should You Have in a Day?
The recommended daily dose of iodine for adults is 150 micrograms (mcg). This recommendation is the same for both men and non-pregnant women. For pregnant or breastfeeding women, that recommendation increases to between 220–290 mcg per day. For perspective, one-quarter teaspoon of iodized table salt contains approximately 78 mcg of iodine.What Does Iodine Do in Your Body?
Healthy levels of iodine are essential for the proper function of several organs within the body, including the thyroid, brain, liver, and kidneys. Within the brain, iodine plays a key role in cognitive function, including gross motor function, memory, and comprehension. Iodine also seems to play an important role in the body’s immune response by improving the ability of white blood cells to kill bacteria and decreasing inflammation.Approximately 70–80 percent of the body’s iodine is stored inside the thyroid gland. Within the thyroid, iodine assists with hormone production, particularly thyroid-stimulating hormone (TSH), thyroxine (T4), and triiodothyronine (T3). Thyroid hormones are responsible for metabolism regulation, protein synthesis, and enzyme production. Without iodine, the body would not have the components necessary to create and maintain the required levels of these vital hormones.
