Iodine: Everything about function, effects and deficiency – BRAINEFFECT

In this article, you'll learn the most important information about iodine. Learn everything about its function and effects, and what can happen with iodine deficiency and overdose.

Table of contents

What is iodine?
Why does the body need iodine?
How do I recognize an iodine deficiency?
These foods contain iodine
What happens if you overdose on iodine?
Conclusion
Sources

1. What is iodine?

Iodine is a trace element . Strictly speaking, it is a mineral that occurs in very small amounts in the body, including in the thyroid, muscles, skin, and body fat. Since the body cannot produce this nutrient itself, it must be obtained from food, just like iron and zinc . However, the thyroid can store iodine and even draw on its reserves for up to three months .

According to the German Nutrition Society's recommendation, adults should consume 200 micrograms per day , and pregnant women should consume up to 230 micrograms. A tiny amount , but one that has a major impact on your physical and mental performance , as you'll soon discover.

However, the recommended daily intake increases if you exercise a lot , as iodine is excreted through sweat . Your iodine requirement also increases when you perform at peak mental performance . This also applies to breastfeeding mothers , as they need to provide their babies with sufficient amounts of this valuable trace element for smooth growth and development.

2. What does the body need iodine for?

Iodine is absolutely essential for life . Even though the body only needs small amounts, iodine is essential for your body. Our nerve cells need iodine, our brain needs iodine, our thyroid needs iodine – the list goes on, because iodine plays an important role for, among other things,

the cognitive abilities
energy metabolism
nerve function
the preservation of the skin

In addition—and this is probably the best-known effect of iodine—the trace element supports thyroid function and the production of thyroid hormones . Thyroxine ( T4 ) and triiodothyronine ( T3 ) require iodine as a building block to develop their full effect.

These two hormones influence growth , energy metabolism , brain development, and healthy bone structure . If the body lacks iodine, the thyroid gland fails to function properly—and this affects all metabolic processes.

Take-Home Message #1: Iodine is an essential trace element that is important for the thyroid and all metabolic processes.

3. How do I recognize an iodine deficiency?

If your body is getting too little iodine , you'll notice it through an enlarged thyroid , which manifests as a visible goiter. However, hypothyroidism can also occur due to too little iodine. An iodine deficiency can be noticed, for example, through the following symptoms:

fatigue
Lack of motivation
Difficulty concentrating
declining brain performance
strong feeling of cold
dry skin

A study by the Southwest College of Naturopathic Medicine [1] found that memory loss can be prevented by adequate iodine intake. However, since both iodine deficiency and iodine excess can impair performance and health, you shouldn't immediately counteract this with massive doses of iodine at the first sign of a deficiency. To be on the safe side, it's a good idea to conduct a test if you suspect an iodine deficiency , such as a urine or blood test. Iodine intake should only be increased if a deficiency is actually present.

However, it has been proven that iodine deficiency is prevalent in the population. As early as 1997, Germany was officially designated an iodine-deficiency area based on studies by the Federal Institute for Risk Assessment [2]. While the use of iodized table salt has reduced goiter formation, regions away from the coast are still considered iodine-deficient.

Take-home message #2: An iodine deficiency can lead to hypothyroidism and impair your performance. Since Germany is considered an iodine-deficient area, you should ensure you have an adequate intake of this trace element.

4. These foods contain iodine

Of course, it's always best to compensate for an iodine deficiency through a natural diet . Iodine-rich foods come primarily from the sea , with fish and algae being among the top sources. Salt enriched with iodine has also been available for decades and has established itself as a remedy for a deficiency in this trace element. In many regions, iodine is present only in small amounts in the soil and drinking water, so a deficiency is inevitable.

You can cover your daily needs with these iodine-containing foods :

algae
seaweed
Haddock
plaice
pollock
cod
Shrimp
lobster
mussels

The quality of the fish is crucial to ensure you get the benefits of vitamins and omega-3 fatty acids instead of unwanted toxins and heavy metals. This combination of nutrients is a real boost for your brain.

Eggs and dairy products also contain a certain amount of iodine, if you're not a big fish eater. However, this is mainly because the animals are fed iodine-rich feed, so the natural animal products contain more iodine.

Caution is advised with some types of algae : Firstly, their iodine content fluctuates greatly; secondly, they can contain iodine levels as high as 11,000 micrograms per gram, which can lead to a significant overdose . Brown algae such as arame, kombu, wakame, and hijik in particular contain high amounts of the trace element and can quickly lead to an overdose. Nevertheless, algae—in moderation—are a valuable source of iodine for vegans who completely avoid animal products.

In Japan, seaweed in various forms is part of everyday meals. This plant-based food from the sea is very popular in sushi, soups, salads, and even as a snack. Accordingly, the iodine intake of Japanese people is high. This is a good reason to study this topic [3].

According to this study, a daily dose of 1 to 3 milligrams appears to have no negative effects on health; in fact, it actually promotes health. Seaweed is a good dietary supplement when the iodine in the food we consume is insufficient.

Good to know : As freshwater algae, Spirulina and Chlorella contain very little iodine.

Plant sources of iodine also include :

lamb's lettuce
broccoli
mushrooms
spinach
Shiitake

However, there are also foods that prevent or limit iodine absorption . These should be consumed less frequently in cases of iodine deficiency. These include:

cabbage
millet
radish
corn

In general, foods containing iodine should be the basis of your daily diet, as the trace element can be better utilized through its interaction with other vital substances.

Take-Home Message #3: Natural foods can meet iodine needs, especially fish, seafood, and algae. However, the latter should not be consumed in excessive amounts, as their iodine content can be very high.

5. What happens if you overdose on iodine?

Not only too little iodine, but also too much iodine can cause problems. In Germany, the recommendation is not to permanently exceed a maximum daily dose of 500 micrograms . As mentioned above, the Japanese seem to tolerate even a dose of 1 to 3 milligrams well.

Nevertheless, it makes little sense to overreplenish iodine stores over a long period of time. The symptoms of too much iodine in the body are similar to those of iodine deficiency. Strange as it may seem, hypothyroidism can also be caused by too much iodine, although it is actually a typical consequence of iodine deficiency.

An experiment with male rats also showed that a long-term overdose of iodine can have negative effects on testosterone levels , the reproductive organs , and the formation of oxygen radicals [4]. Iodine is therefore a necessary trace element, but should be used with caution.

Experimenting with iodine tablets on your own is therefore not a good idea, as your iodine needs should be confirmed by a doctor. Nevertheless, sufficient fish and seafood in your diet are recommended, as they contain not only this essential trace element but also plenty of other important vitamins and beneficial omega-3 fatty acids.

Take-Home Message #4: An overdose of iodine also negatively affects the thyroid and can affect testosterone production. Therefore, you shouldn't overdo your iodine intake.

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6. Conclusion

As an essential mineral, you must consume iodine through your diet. The easiest way to do this is through fish and seafood. Plant sources of iodine, such as spinach and broccoli, also provide you with this mineral. You should consume about 500 micrograms of iodine daily to avoid overdose and deficiency.