Iodine is a mineral the body needs to make thyroid hormones. Getting an appropriate amount matters, but more iodine is not better: excess intake can also affect thyroid function. Fatigue, weight changes, and difficulty concentrating have many possible causes and cannot diagnose iodine deficiency.
How much iodine do adults need?
For most adults, the recommended intake is about 150 micrograms per day. Needs differ during pregnancy and breastfeeding. Individual requirements and safe choices may vary with thyroid conditions and medicines, so ask a healthcare professional if you have a diagnosed disorder.
Common food sources of iodine
- Iodized salt: Check the package label. Sea salt, Himalayan salt, and other specialty salts are not necessarily iodized. Do not increase salt intake just to get iodine; follow advice to limit sodium.
- Dairy foods: Milk, yogurt, and cheese can contribute iodine, but amounts vary.
- Eggs: Eggs provide some iodine as well as protein and other nutrients.
- Fish and seafood: Many varieties contain iodine, with amounts depending on the species and serving.
- Seaweed: Iodine levels vary greatly. Kelp can contain very high amounts, so avoid using kelp products or seaweed supplements as a routine iodine source unless advised by a clinician.
Do fruit and vegetables provide iodine?
Iodine in plant foods varies with soil, growing conditions, and processing. Do not rely on a particular fruit or vegetable as a predictable iodine source. A varied diet is useful for general nutrition, but it does not replace appropriate medical care for thyroid disease.
Should you take an iodine supplement?
Not everyone needs a supplement. High-dose iodine or kelp products may worsen some thyroid conditions. Check with a clinician before taking iodine supplements, especially if you have thyroid disease, are pregnant, or take medicines that affect the thyroid.
When to seek medical advice
Symptoms such as persistent fatigue, unexplained weight changes, neck swelling, or changes in heart rate deserve assessment rather than self-diagnosis through diet. A clinician may recommend thyroid blood tests based on your symptoms and history.
This article is general educational information, not a diagnosis or a substitute for individualized medical advice.