Iodine

What is iodine?

Iodine helps make thyroid hormones, which help keep cells and the metabolic rate (the speed at which chemical reactions take place in the body) healthy.

Good Sources

Good food sources of iodine include:

• cows' milk and dairy products
• eggs
• sea fish
• shellfish

Iodine can also be found in plant foods, such as cereals and grains, but the levels vary depending on the amount of iodine in the soil where the plants are grown.

How Much You Need

According to UK health guidelines, adults need 140 micrograms (μg) of iodine a day.

Most people should be able to get all the iodine they need by eating a varied and balanced diet.

If you are following a strict vegan diet and do not eat any fish, eggs, cows' milk or other dairy products, then you may want to consider foods fortified with iodine or consider taking an iodine supplement.

Some types of plant-based drinks (such as soya or oat) are also fortified with iodine. Check the label to see if it includes iodine.

If you are considering taking a supplement seek advice from a healthcare professional.

What Happens If You Take Too Much

Taking high doses of iodine for long periods of time could change the way your thyroid gland works.

This can lead to a wide range of different symptoms, such as weight gain.

If you take iodine supplements, do not take too much as this could be harmful.

Taking 0.5 milligrams (mg) or less a day of iodine supplements is unlikely to cause any harm.

Official Advice

UK Department of Health and Social Care advice: 
You should be able to get all the iodine you need by eating a varied and balanced diet.

If you take iodine supplements, do not take too much as this could be harmful.

Taking 0.5 milligrams (mg) or less a day of iodine supplements is unlikely to cause any harm.