Iodine
Iodine is a trace mineral that plays a central role in thyroid hormone production and metabolic health.
Iodine is a trace mineral that helps the body produce thyroid hormones — key regulators of metabolism, temperature, and energy balance. Without enough iodine, the thyroid can't function properly, which can lead to fatigue, weight changes, and a slowed metabolism.
Deficiency is rare in countries that use iodized salt, but it can still occur, especially in people who avoid processed foods or follow low-sodium or plant-based diets without seaweed, dairy, or seafood. Iodine is especially important during pregnancy and early childhood, when it supports brain development.
Common food sources include iodized salt, seaweed, seafood, dairy, and eggs. Including a few servings of iodine-rich foods each week is usually enough to meet daily needs without supplementation.
Recommended Daily Intake
- Women: 150 micrograms
- Men: 150 micrograms
- Upper Limit: 1,100 micrograms
Deficiency Symptoms
- Fatigue, lethargy
- Weakness
- Sensitivity to cold
- Constipation
- Dry skin and hair
- Weight gain
Common Food Sources
- Seaweed (nori, kelp, kombu, wakame)
- Fish, shellfish (cod, canned tuna, oysters, shrimp)
- Table salts labeled “iodized”
- Dairy ( milk , cheese , yogurt )
- Eggs
- Beef liver
- Chicken
- Fortified infant formula