Iodine
minerals
Iodine is an essential trace mineral critical for thyroid hormone synthesis and metabolic regulation. It is required for proper cognitive development, energy production, and maintaining healthy thyroid function throughout life.
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Benefits
Dosage
Typical Dose
150 micrograms daily for adults
Upper Limit
1,100 micrograms daily
Timing
With meals to enhance absorption
Forms & Bioavailability
Potassium iodide
Highly bioavailable and commonly used in fortified foods and supplements
Sodium iodide
Well-absorbed form with similar efficacy to potassium iodide
Kelp and seaweed
Natural source with variable iodine content; absorption varies
Side Effects
Interactions
Research Summary
Iodine is well-established as essential for thyroid hormone synthesis (T3 and T4) and cognitive development, with substantial WHO and NHS support for adequate intake. Clinical evidence demonstrates that deficiency causes goitre, hypothyroidism, and impaired neurodevelopment, whilst adequate intake prevents these conditions. Research confirms that supplementation is effective for populations at risk of deficiency, particularly in regions without iodised salt programmes.
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The Bottom Line on Iodine
Iodine is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports thyroid hormone production and function and essential for cognitive development and brain health. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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