Understanding the Importance of Iodine for Optimal Health

by | Dec 11, 2024 | Iodine, Recent Articles

Written by Taylor Woosley, Science Writer. Discover the health benefits of iodine and the impact it has on our bodies.

Iodine is an essential trace element that is crucial for optimal health. Iodine acts as an antioxidant that impairs the production of hydrogen peroxide, a major source of free radicals1. Iodine is primarily used by the thyroid gland, located in the neck, to produce hormones that regulate metabolism, growth, and development.

Iodine Deficiency and its Impact on the Body

Over 30% of the world’s population is estimated to have insufficient iodine levels2. One of the primary symptoms of iodine deficiency is an enlarged thyroid gland, known as a goiter. Other symptoms may include fatigue, weight gain, dry skin, and hair loss. If left untreated, iodine deficiency can lead to more serious health issues.

When iodine levels are not optimal, the thyroid may be negatively affected. The thyroid gland relies on iodine to produce thyroid hormones, which are essential for regulating various bodily functions3. These hormones are essential for maintaining energy levels, body temperature, and the proper functioning of organs and tissues.

Adequate iodine levels are especially important during pregnancy, as iodine is essential for the proper brain development of the fetus4. Severe iodine deficiency during pregnancy can lead to developmental issues in the child5. Therefore, ensuring adequate iodine intake is crucial for maintaining optimal health.

Health Benefits of Iodine

Besides its role in thyroid function, iodine supports immune health, strengthening the body’s natural defense system6. The immune system protects the body against harmful pathogens like viruses, bacteria, and other microorganisms. When compromised, the body becomes more susceptible to infections and diseases. This is where the advantage of iodine comes into play.

Iodine supports immune health in several ways. Firstly, it stimulates the production of white blood cells, which are essential for fighting infections7. White blood cells, or leukocytes, are the body’s primary defense mechanism against harmful invaders. Iodine has antimicrobial properties, meaning it can kill or inhibit the growth of certain bacteria, viruses, and fungi8. This can be particularly beneficial in preventing and treating infections. Furthermore, iodine helps regulate cytokine production, which are signaling molecules crucial for immune response and inflammation9.

In addition, iodine also plays a key role in regulating metabolism and energy levels through its role in the formation of thyroid hormone10. The production of thyroid hormones (thyroxine (T4) and triiodothyronine (T3)) helps convert food into energy and promotes the efficient utilization of nutrients11. By regulating metabolism, iodine can aid in weight management and prevent sluggishness or fatigue caused by a slow metabolism.

Lastly, iodine is essential for promoting healthy brain function and cognitive abilities12. It is indirectly involved in the development and maturation of neurotransmitters, which are vital for proper brain signaling and cognitive processes13. Adequate iodine levels support visual processing, language and verbal development, along with attention and memory skills14.

Recommended Intake and Sources of Iodine

The daily iodine requirements vary depending on age. For adults the recommended intake is around 150 micrograms (mcg) per day, with iodine requirements increasing to around 200-250 mcg daily for pregnant or lactating women15. Children between the ages of 1 and 8 require approximately 90 mcg per day, while older children and adolescents need about 120 mcg per day16.

Since the body cannot produce iodine on its own, it must be obtained through diet. Seafood, particularly fish and seaweed, is rich in iodine. Dairy products like milk, cheese, and yogurt can also contribute to iodine intake. Some fruits and vegetables, such as strawberries, potatoes, and cranberries, contain iodine as well.

If meeting the recommended daily intake through diet alone is challenging, supplementation can be considered. However, it is important to consult with a healthcare professional before starting any supplements. They can guide you on the appropriate dosage and ensure it aligns with your specific needs.

Posted December 11, 2024.

Taylor Woosley studied biology at Purdue University before becoming a 2016 graduate of Columbia College Chicago with a major in Writing. She currently resides in Glen Ellyn, IL.

References:

  1. Zhou Q, Xue S, Zhang L, Chen G. Trace elements and the thyroid. Front Endocrinol (Lausanne). 2022;13:904889. doi:10.3389/fendo.2022.904889
  2. Bílek R, Dvořáková M, Grimmichová T, Jiskra J. Iodine, thyroglobulin and thyroid gland. Physiol Res. Sep 30 2020;69(Suppl 2):S225-s236. doi:10.33549/physiolres.934514
  3. Gong B, Wang X, Wang C, Yang W, Shan Z, Lai Y. Iodine-induced thyroid dysfunction: a scientometric study and visualization analysis. Front Endocrinol (Lausanne). 2023;14:1239038. doi:10.3389/fendo.2023.1239038
  4. Niwattisaiwong S, Burman KD, Li-Ng M. Iodine deficiency: Clinical implications. Cleve Clin J Med. 2017;84(3):236-244.
  5. Velasco I, Bath SC, Rayman MP. Iodine as Essential Nutrient during the First 1000 Days of Life. Nutrients. Mar 1 2018;10(3)doi:10.3390/nu10030290
  6. Sorrenti S, Baldini E, Pironi D, et al. Iodine: Its Role in Thyroid Hormone Biosynthesis and Beyond. Nutrients. Dec 14 2021;13(12)doi:10.3390/nu13124469
  7. Kravchenko V, Zakharchenko T. Thyroid hormones and minerals in immunocorrection of disorders in autoimmune thyroid diseases. Front Endocrinol (Lausanne). 2023;14:1225494. doi:10.3389/fendo.2023.1225494
  8. Aceves C, Mendieta I, Anguiano B, Delgado-González E. Molecular Iodine Has Extrathyroidal Effects as an Antioxidant, Differentiator, and Immunomodulator. Int J Mol Sci. Jan 27 2021;22(3)doi:10.3390/ijms22031228
  9. Lan L, Feng Z, Liu X, Zhang B. The roles of essential trace elements in T cell biology. J Cell Mol Med. May 2024;28(10):e18390. doi:10.1111/jcmm.18390
  10. Rigutto-Farebrother J. Optimizing Growth: The Case for Iodine. Nutrients. Feb 5 2023;15(4)doi:10.3390/nu15040814
  11. Berger MM, Shenkin A, Schweinlin A, et al. Corrigendum to” ESPEN micronutrient guideline”[Clin Nutr 41 (2022) 1357-1424/YCLNU5151]. Clinical nutrition (Edinburgh, Scotland). 2024;43(4):1024.
  12. Tako E. Dietary Trace Minerals. Nutrients. Nov 19 2019;11(11)doi:10.3390/nu11112823
  13. Alcaide Martin A, Mayerl S. Local Thyroid Hormone Action in Brain Development. Int J Mol Sci. Aug 2 2023;24(15)doi:10.3390/ijms241512352
  14. Choudhry H, Nasrullah M. Iodine consumption and cognitive performance: Confirmation of adequate consumption (vol 6, pg 1341, 2018). Food Science & Nutrition. 2021;9(2):1256-1256.
  15. Lisco G, De Tullio A, Triggiani D, et al. Iodine Deficiency and Iodine Prophylaxis: An Overview and Update. Nutrients. Feb 16 2023;15(4)doi:10.3390/nu15041004
  16. Hatch-McChesney A, Lieberman HR. Iodine and Iodine Deficiency: A Comprehensive Review of a Re-Emerging Issue. Nutrients. Aug 24 2022;14(17)doi:10.3390/nu14173474

 

×