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Iodine

What is iodine?

Iodine is an essential mineral that belongs to the trace elements. In the periodic table of elements, iodine is in the 17th group, the halogens. The name comes from the Greek and can be translated as “violet-colored”. This is because the vapors released when heated are violet.¹

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What are the functions of iodine?

Iodine is an important trace element for hormone balance: the thyroid gland produces the hormones thyroxine and triiodothyronine from iodine. These are involved in many processes in the body, such as bone formation and energy metabolism.² Thyroid hormones are also needed to regulate the heat balance.³ For children, iodine is important during growth phases and for brain development.⁴

What makes iodine unique?

Iodine is often only mentioned in connection with the thyroid gland, but all human organ systems are dependent on this trace element. The thyroid gland accounts for around 50 percent of the iodine contained in the body. However, it is also found in numerous other types of tissue - above all in the nervous system.⁵

Good to know: Although iodine is a mineral and therefore inorganic, it is a potentially powerful antioxidant.⁶ It also has an antiseptic effect, which is why iodine is also used to disinfect wounds and for sterilization in operating theatres⁷

When do you need iodine the most?

Pregnant and breastfeeding women, for example, have an increased need for iodine. Iodine is important for the development of the embryonic nervous system, among other things. In newborns, an iodine deficiency can even be fatal. (Expectant) mothers should consult their doctor to determine whether additional iodine supplementation is necessary during pregnancy and breastfeeding.9 Vegans should also ensure an adequate iodine intake, as their diet excludes iodine sources such as seafood and milk and dairy products. If necessary, they should take an iodine supplement, provided their doctor advises them to do so.10 In addition, smokers have an increased risk of developing an iodine deficiency. This is because the thiocyanate contained in cigarettes prevents the thyroid gland from absorbing iodine.¹¹

How much iodine do you need per day?

Iodine is a vital trace element that the body cannot produce itself. It must therefore be ingested through food. The German Nutrition Society (DGE) gives the following reference values for the recommended iodine intake⁸:

Age	Iodine Germany, Austria µg/day	Iodine WHO, Switzerland µg/day
Infants
0 to under 4 months	40	50
4 to under 12 months	80	50
Children and young people
1 to under 4 years	100	90
4 to under 7 years	120	90
7 to under 10 years	140	120
10 to under 13 years	180	120
13 to under 15 years	200	150
15 to under 19 years	200	150
Adults
19 to under 25 years	200	150
25 to under 51 years	200	150
51 to under 65 years	180	150
65 years and older	180	150
Pregnant women	230	200
Breastfeeding	260	200

When do you need iodine most?

Pregnant women and breastfeeding mothers, for example, have an increased requirement. Iodine is important for the development of the embryonic nervous system, among other things. In newborns, an iodine deficiency can even be fatal. (Expectant) mothers should discuss with their doctor whether additional iodine supplementation is necessary during pregnancy and breastfeeding.⁹ Vegans should also make sure they have an adequate iodine intake, as they avoid iodine sources such as sea fish, milk and dairy products due to their diet. If necessary, they should take an iodine supplement if their doctor advises them to do so.¹⁰ In addition, smokers have an increased risk of developing an iodine deficiency. This is because the thiocyanate contained in cigarettes prevents the thyroid gland from absorbing iodine.¹¹

Important note regarding supplementation

Certain high-risk groups should only take iodine supplements after consulting a healthcare professional. These include, among others, people taking medication, those with caffeine sensitivity, those with heart disease or diabetes, as well as pregnant and breastfeeding women, and people with kidney or liver disease.

Special dosage recommendations apply to children and adolescents (see table above).

If you are taking multiple supplements, you should add up the nutrients they contain and pay attention to the respective daily limits to avoid an overdose.

Guideline: It is advisable to assess your own health status together with a doctor or naturopath before taking supplements. According to the philosophy of MITOcare founder Christian Burghardt: “Measure, Act, Measure”—take supplements in a personalized and targeted manner based on the principle of Causa Logica, rather than taking them without a clear strategy.

How does an iodine deficiency develop and how does it manifest itself?

Iodine deficiency is widespread in this country. According to information from the Robert Koch Institute (RKI), around one in three adults in Germany does not get enough iodine. Among children, as many as 44 percent do not get enough iodine. The reason: German soils do not contain enough of this mineral, which is why domestic agricultural products have a low iodine content.¹² A gradually developing iodine deficiency can cause a whole range of non-specific symptoms, including tiredness, concentration problems and increased sensitivity to cold. If the iodine deficiency persists over a longer period of time, the thyroid gland can become enlarged and a goitre forms.¹³

What happens if there is an overdose of iodine?

According to the Federal Institute for Risk Assessment (BfR), a maximum intake of 500 micrograms of iodine per day is still considered safe in Germany.14 This value is not normally exceeded due to dietary factors; caution is only advised when consuming algae products with a high iodine content.¹⁵ An excess of iodine is therefore usually due to the intake of iodine-containing preparations. Possible consequences can be increased saliva production, digestive disorders and skin rashes. And: Even with an extreme iodine oversupply, a goitre can develop, just as with iodine deficiency.¹⁶

Which foods are particularly high in iodine?

Seaweed in particular contains a lot of iodine. Sea fish, milk and eggs are also good sources of iodine, provided the animals have been fed accordingly. The German Nutrition Society (DGE) also advises using iodized table salt in the kitchen.¹⁷

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