Iodine: Benefits, Sources, and Supplements

What is iodine?

Iodine is a natural trace element found mainly in the marine environment. In food, it is present in the form of iodide ions.

Unlike some nutrients that the body can produce or transform from other components, iodine cannot be produced by the human body. It must be supplied through diet. It is an exogenous element: if dietary intake is insufficient, the body has no internal means to compensate for this lack.

Iodine originally comes from seawater, which is naturally rich in it. Through evaporation, iodine is deposited on coastal soils, which explains why some geographical areas are much better supplied than others. Continental regions far from the coasts, or areas where soils have been depleted by erosion, often contain very little iodine, which directly affects the food produced there.

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Iodine-rich foods

Dietary sources of iodine are varied, but some foods are particularly rich in it. When looking to improve your intake, it is best to opt for a balanced approach.

Algae and kelp: the most concentrated sources

Algae are the richest foods in iodine, particularly:

• kombu;
• kelp;
• laminaria;
• wakame;
• nori.

These algae contain very high amounts of iodine. It is best to consume them in moderation and check the origin of the products.

Fish and seafood

Fish and seafood are reliable and easily bioavailable sources. Among the richest:

• cod;
• mackerel;
• salmon;
• shrimp.

Seafood is suitable for regular consumption, provided that quality and recommended frequency are taken into account depending on the species.

Dairy products and eggs

Dairy products provide moderate but significant amounts of iodine. This includes:

• milk;
• yogurts;
• some cheeses;
• eggs.

As iodine is water-soluble, products like milk contain more of it than some aged cheeses.

Iodized salt

Iodized salt remains a convenient source of iodine, especially when the consumption of marine foods is low. However, it should not be used as the sole method of intake.

Iodine benefits: Understanding its essential role in the body

Iodine has many benefits when consumed at 130 ug:

• Contributes to normal cognitive function
• Contributes to normal thyroid hormone production and normal thyroid function
• Contributes to normal energy metabolism
• Contributes to the normal functioning of the nervous system

In addition, it has benefits for the skin.

Adequate iodine intake is particularly important for certain population groups whose needs are naturally higher. This concerns people on a diet low in seafood, athletes whose metabolism is more active, as well as individuals living in regions where the soil is naturally poor in iodine.

Iodine supplements

In some cases, diet alone is not enough to reach an optimal level. There are various iodine-based supplements: potassium iodide, sodium iodide, marine iodine, kelp extract, which can increase intake.

In which cases can supplementation be useful?

A supplement may be considered in the following situations:

• People who consume few dairy products or seafood;
• People following a vegan diet;
• Consumers of non-iodized salt;
• Athletes with increased needs due to a higher metabolism;
• Residents of regions far from the coasts or where soils are poor in iodine.

Different forms of iodine in supplements

The two main forms are:

• iodide (often potassium iodide);
• marine iodine from kelp or algae.

How to take it?

Iodine supplements are designed to facilitate regular intake, especially when diet alone is not enough. Their use is simple and flexible:

• When to take them: Most supplements can be taken once a day, usually with a meal. Some specific products indicate a precise time of day, according to the manufacturer's recommendations or a healthcare professional.
• How to take them: They come in the form of tablets, capsules, or softgels, easy to swallow with a glass of water. It is important to strictly follow the indicated dose to avoid any excess.
• Where to take them: One of the great advantages of supplements is their portability. They can be taken anywhere: to work, to the gym, when traveling, and can be consumed quickly, without disrupting the daily routine.
• Practical tips: For regular intake, it is recommended to choose reliable supplements from recognized brands and store them in a dry place away from light.

This flexibility makes supplements particularly suitable for people who are often on the go, athletes, and those who do not always have access to a varied diet rich in iodine.

Iodine, benefits, sources, and dietary supplement: in summary

Iodine is an essential trace element that the body does not produce itself; it must be supplied through diet or dietary supplements. The most reliable natural sources are seafood (fish, shellfish, algae), dairy products, eggs, and iodized salt.

When diet alone is not sufficient, particularly in certain diets or specific contexts, an iodine supplement can be a practical solution to increase intake. These supplements are easy to carry, simple to consume daily, and can fit into an active lifestyle or a busy schedule.

However, caution is advised: an excessively high or unregulated intake can have undesirable effects. It is therefore recommended to respect the advised doses and, if in doubt, consult a healthcare professional.