Iodine contributes to the normal production of thyroid hormones and to normal thyroid function.
Iodine is an important mineral, but what does it actually do, how much do you need, and which sources can you get it from? Here are the answers.
Why do you need iodine?
Iodine contributes to the normal production of thyroid hormones and normal thyroid function. It also contributes to normal cognitive function, to normal energy-yielding metabolism, to the normal functioning of the nervous system and to the maintenance of normal skin. Surveys in Norway suggest that many young women have a low intake, and everyone depends on getting the right amount. For adults it is recommended to get between 50 and 150 micrograms a day. Getting enough every day matters, and fortunately it is not difficult to find good sources of it.
Where do you find iodine?
Milk, dairy products and lean fish are the most important sources of iodine. That means having dairy products every day, and eating fish several times a week, to cover your needs. There is a lot you can make with dairy products, and there are plenty of simple tips if you are not keen on drinking milk on its own. One good tip is to have yoghurt as a snack, or to put dairy products in your smoothie. Alongside these sources, a number of salts have iodine added, which is worth choosing if you want more of this mineral in an easy way. If you do not eat these foods, you can also cover your daily iodine intake through a supplement that contains it.
Who tends to have a low intake?
It is not only young women who take in little iodine. Vegans, and people who cannot tolerate or simply do not eat fish and dairy products, often have a low intake too. Then it is especially worth getting iodine in other ways, and according to the Norwegian Directorate of Health people with a low intake of milk and fish are advised to take a supplement containing iodine. That can be a vegan supplement that contains iodine.
Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle.
