Iodine
What is Iodine?
Iodine is a chemical element bearing the symbol I and atomic number 53 (1). This essential trace mineral isn't naturally synthesized by the body, necessitating its intake via food or supplementary sources (5). Iodine naturally occurs in certain foods and is also integrated into some salt varieties and dietary supplements (5). One of the pivotal roles of iodine involves the synthesis of thyroid hormones, which are instrumental in maintaining cellular health and regulating metabolic rates (5) (6).
Food Sources
The iodine content in food is influenced by its concentration in the soil and ocean waters (5). Predominantly, iodine-rich foods comprise animal proteins and sea-derived vegetables. Some fortified foods, such as bread, cereals, and milk, contain lesser amounts (5). Some notable iodine-rich food sources encompass:
- Seaweeds like nori, kelp, kombu, and wakame
- Fish and shellfish variants such as cod, canned tuna, oysters, and shrimp
- Iodized table salts
- Dairy products like milk, cheese, and yogurt
- Eggs
- Beef liver
- Chicken
- Fortified infant formulas
Dosage
The recommended daily iodine intake for adults stands at 140 micrograms (ΞΌg) (6). A balanced and diverse diet typically suffices to meet this daily requirement (6). Individuals adhering strictly to a vegan regimen, excluding fish, eggs, and dairy, may contemplate incorporating iodine-enriched foods or consider iodine supplementation (6).
Side Effects
Prolonged consumption of high iodine doses can potentially alter thyroid gland functionality (6). Such changes might manifest in diverse symptoms, including unanticipated weight gain. For those opting for iodine supplements, it's crucial to adhere to recommended dosages to avoid potential side effects. Typically, daily iodine supplementation of 0.5mg or lower is deemed harmless (6).
Interactions
It's imperative to note that iodine supplements might negatively interact with specific medications, especially certain antihypertensives and diuretics like lisinopril, spironolactone, and amiloride. Such interactions can trigger hyperkalemia, a perilous surge in blood potassium levels (5).
Summary:
Iodine, characterized by the symbol I and atomic number 53, is a quintessential trace mineral that must be externally sourced, as the body lacks inherent synthesis mechanisms. It plays a vital role in producing thyroid hormones crucial for cellular health and metabolic regulation. Iodine is naturally present in specific foods and is added to dietary supplements and some salt varieties. Noteworthy sources include seaweeds, fish, shellfish, iodized salts, dairy, eggs, beef liver, chicken, and fortified infant formulas. The recommended daily iodine intake for adults is 140 ΞΌg. Overconsumption can have repercussions on thyroid functions, possibly leading to symptoms like weight gain. It's essential to exercise caution with iodine supplements, ensuring daily intake doesn't exceed 0.5mg. Moreover, the potential interaction of iodine with specific medications, leading to hyperkalemia, underscores the need for informed usage.
Citations:
(1) https://en.wikipedia.org/wiki/Iodine
(2) https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
(3) https://ods.od.nih.gov/factsheets/Iodine-Consumer/
(4) https://www.webmd.com/vitamins/ai/ingredientmono-35/iodine
(5) https://www.hsph.harvard.edu/nutritionsource/iodine/
(6) https://www.nhs.uk/conditions/vitamins-and-minerals/iodine/