Iodine | Kelp

What does iodine do?

Iodine is a mineral or trace element that is indispensable for metabolism. It plays an important role in the production of thyroid hormones. Iodine supports memory and concentration, energy levels and is important for the skin. Also, iodine is involved in the growth and development of the nervous system.

Iodine from food

Foods such as sea fish, algae, seaweed, eggs and dairy contain iodine. Unfortunately, the Dutch diet does not meet our daily requirement of iodine. Therefore, it was once decided to add iodine to JOZO table salt and bakers would add it to their bread. But not all bread contains iodized salt. Moreover, not everyone eats the same amount of bread.

Iodine deficiency

An iodine deficiency causes the thyroid gland to work more slowly, leading to a slowing down of the entire metabolism.

When children get too little iodine, it can lead to growth retardation and learning difficulties. When pregnant women take too little iodine, it affects the development of the fetus' nervous system.

Iodine supplement

To be sure of adequate iodine intake, in addition to paying attention to your diet, you can choose an iodine supplement. Kelp is a rich natural source of iodine. Iodine from kelp is absorbed more slowly and therefore remains in the body longer. However, the iodine content in kelp can be variable. This is why there are also standardized potassium iodide supplements. Potassium iodide is absorbed by the body relatively quickly.

Many multivitamin preparations contain iodine, so always check to see if and how much iodine your multi contains.

Is iodine safe?

If you follow the instructions for use, you can safely use your daily dietary supplements containing iodine. Because too much iodine can interfere with thyroid function, maximums for iodine intake from dietary supplements have been established in the Netherlands.

For adults this is a maximum daily dose of 150 mcg, for women who are pregnant or breastfeeding it is 200 mcg. These are advisories.

Iodine intake declining in the Netherlands

A study of iodine intake in the Northern Netherlands 2020/2021* found that compared to previous research from 2006/2007, men and women in the 31-50 age group are taking in 35% less iodine from food.

The researchers concluded than iodine intake should continue to be monitored and if the intake drops even further, adjustments in legislation are needed. It was also determined that it is also very important to continue monitoring the iodine intake of pregnant women because they have a higher iodine requirement.

Iodine and radioactivity

There has been recent demand for iodine as protection against radioactive substances after a nuclear disaster, for example. By taking a high dose of iodine once after a nuclear accident, the thyroid gland becomes saturated so that it then no longer absorbs radioactive iodine.

This reduces the risk of thyroid cancer. However, the amount of iodine that should be taken at that time is many times higher (400x) than what an iodine supplement contains. Moreover, the time of intake is crucial.

The iodine tablets for this type of emergency are a drug and only available from pharmacies. The government will let you know when it is necessary to take them. So it makes no sense to stock up on an iodine supplement for this reason.

https://www.rivm.nl/bibliotheek/rapporten/2022-0066.pdf

Written by: Marcella van der Wel
Reviewed by: Liesbeth Thoen

Updated on: May 1, 2023