Best Iodine Sources [List] – Natural Dietary Foods & Supplements

Some of the best iodine sources in the diet include seaweed, lobster and cranberries.

Iodine is a trace mineral that is important for proper thyroid function, detoxification and overall health.

Iodine is an essential nutrient; meaning it must be gained from the foods we eat, or by taking a dietary supplement. The body cannot make this mineral endogenously, so we need to consume it in our diet to prevent a deficiency.

Not having enough iodine in the body is very common and can cause significant health problems. The WHO states that about 40% of people worldwide have low iodine levels.

Some physicians, like Dr. David Brownstein, believe iodine deficiencies affect as many as 19 in 20 people. Dietary sources of iodine can help to raise levels of this vital mineral.

Iodine

Essential Mineral

Brain Power

Thyroid Function

Weight Loss

How It Works:

• Important for thyroid hormones & metabolism
• Supports mental function & immunity
• Essential nutrient with multiple roles in the body

Dosage:

Between 50 - 250 mg per day

Safety:

Generally Well Tolerated

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Best Dietary Sources of Iodine

Many regions of the planet are iodine-poor, which means that plants and animals that grow in these areas will also have low levels.

Iodine is found in the Earth’s upper crust, particularly in coastal areas. This mineral is found in highest concentrations in sea vegetables like kelp, and the marine creatures that eat the sea vegetables.

Nori is a type of seaweed that is used to wrap sushi rolls. It contains the highest amounts of iodine known in any single food source – about 4500 micrograms per ¼ ounce.

That is 3000% of the US RDA (recommended daily allowance) for iodine, which is 150 micrograms daily.

Lobster, shrimp, cod, herring, tuna and certain other sea life are also excellent food sources. However, some consumers worry about eating sea-based sources of this mineral due to fears of ocean waters being contaminated with toxins.

Non-marine dietary sources can also help to raise iodine levels and avoid deficiency. For instance, raw cheese, cow’s milk, yogurt, turkey breast and boiled eggs are all good sources to add to your diet.

Sources for Vegans

There are various dietary sources of iodine that are appropriate for people who follow a vegan or vegetarian diet.

People who do not consume animal products can increase their iodine levels by eating more navy beans, cranberries, strawberries, spinach, kale, Swiss chard and broccoli.

Other sources suitable for vegans include bananas, prunes, corn and potatoes.

If you do not get enough from food alone, consult with your doctor about whether a dietary supplement would be appropriate for you.

Iodine-Fortified Table Salt

In the 1920’s, the US government began iodinating table salt to control epidemic levels of goiter developing in states like Ohio and Michigan. Goiter refers to swollen thyroid glands.

According to Dr. Joseph Mercola, goiter results during an iodine deficiency when the thyroid gland enlarges so as to accumulate more of this mineral from the body. This condition is reversible if iodine consumption is increased.

Small amounts of this mineral are needed to effectively reverse goiter. Table salt (sodium chloride) was iodinated to help people obtain at least 150 micrograms daily.

This amount became accepted as the US RDA for iodine. However, many doctors believe that this amount is not enough to meet basic health needs.

Many people prefer to use unrefined sea salt instead of iodinated table salt to gain their iodine. Table salt, when iodinated, contains only sodium, chloride and iodine. Sea salt contains as many as 60 other trace minerals and nutrients – as well as much higher levels of this mineral.

One gram of iodinated table salt provides about 77 micrograms (about 50% US RDA). In comparison, ½ gram of Himalayan sea salt contains about 250 micrograms (about 150% US RDA).

List of Food Sources

Iodine is found in the following foods:

• Plain yogurt: 154 micrograms per 8-ounce (1 cup) serving;
• Turkey breast: 34 micrograms per 3-ounce serving;
• Cranberries: 100 micrograms per 1-ounce serving;
• Navy beans: 32 micrograms per 4-ounce serving;
• Lobster: 100 micrograms per 3 ½-ounce serving;
• Potatoes: 60 micrograms per medium potato;
• Shrimp: 35 micrograms per 3-ounce serving;
• Nori: 4500 micrograms per ¼-ounce serving;
• Cod: 100 micrograms per 3-ounce serving;
• Milk: 56 micrograms per 1-cup serving;
• Eggs: 15 micrograms per medium egg;

Dietary sources may not contain the same amount of iodine depending on where the product comes from and how it is processed. Plants grown in iodine-deficient soil may have lower levels than those listed above.

How Much is Too Much?

In the United States, the recommended daily intake of iodine is 150 micrograms for adults. For pregnant women, it is 220 micrograms, and for lactating women it is 290 micrograms daily.

In certain locations, like Japan for instance, significantly more is ingested on a daily basis. Japanese women consume about 12.5 milligrams each day in the foods they eat.

Research shows that most people have no adverse reactions to higher doses of iodine gained from dietary sources.

One study concluded that, “The safety of therapeutic doses of iodine above the established safe upper limit of 1 mg is evident in the lack of toxicity in the Japanese population that consumes 25 times the median intake of iodine consumption in the United States.” [1]

However, certain synthetic sources of this mineral can cause symptoms of toxicity or overdose if taken in large amounts.

The Natural Medicines Comprehensive Database states that using too much of this mineral is Possibly Unsafe. According to NMCD, “prolonged use of doses exceeding the UL of 1100 mcg per day without proper medical supervision” could have negative effects.

Increasing your intake of natural iodine sources is the recommended method for raising levels. You should discuss the best amount to consume for your unique health state with your doctor.

Iodine is important for health on various levels and deficiencies are far more common than taking too much. For various reasons, many doctors today believe that the US RDA is set too low.

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