What Is Iodine & What Are Its Benefits?

Highlights

• Iodine is a trace mineral that contributes to normal thyroid function and hormone production
• It plays an important role in energy metabolism, cognitive function and skin health
• Most people get iodine from food, but some life stages and dietary choices may increase needs

Although it’s only needed in small amounts, iodine plays an important role in several essential processes in the body.

In this guide, we’ll take a closer look at what iodine is, what iodine is used for in the body, its benefits, how much you need each day and the best food sources of iodine. We’ll also explore when an iodine supplement may be a helpful option, particularly if your diet or life stage affects your intake.

What Is Iodine?

Iodine is a trace mineral that’s important for human health. It occurs naturally in soil and seawater, which means it enters the food chain through plants, seafood and animal products.

Because the body can’t make iodine on its own, it must come from your diet. Foods such as dairy products, seafood, eggs and some fortified foods provide iodine, although the amount can vary depending on where foods are produced and how they are processed.

For most people, a balanced diet supplies enough iodine. However, dietary patterns that limit certain food groups can sometimes make it harder to meet recommended intakes through food alone.

What Is Iodine Used For in the Body & What are its benefits?

Iodine is used by the body primarily to support thyroid hormone production. These hormones influence many everyday processes. In simple terms, iodine contributes to:

• Normal thyroid function
• Normal energy release
• Normal cognitive function
• Normal function of the nervous system
• The maintenance of normal skin

How Much Iodine Do You Need Daily?

According to NHS guidance, iodine requirements vary depending on age and life stage.

• Adults (19+ years): 140 micrograms (µg) per day
• Children: needs vary by age

Most people should be able to meet their iodine needs through a varied, balanced diet.

[Source: NHS]

It’s also important to note that too much iodine can be harmful, so intake should remain within recommended limits.

Best Food Sources of Iodine

Iodine comes from a mix of animal, plant and fortified food sources, with amounts varying between different foods.

Animal sources of iodine

• Milk and dairy products
• Eggs
• Fish such as cod and haddock
• Shellfish

Plant sources of iodine

• Seaweed (iodine levels can vary widely)
• Fruits and vegetables, depending on soil iodine content

Fortified food sources of iodine

• Iodised salt
• Fortified plant-based milk alternatives

In the UK, iodised salt is less commonly used than in some other countries, which is why dietary choices can play an important role in iodine intake.

Who May Need More Iodine Support?

Some people may have increased iodine needs or may find it harder to meet recommendations through food alone, including:

• Pregnant people, as iodine requirements are increased during pregnancy
• Vegans and those avoiding seafood or dairy
• Vegan proteins and vegetables cannot reliably guarantee iodine content, as soil quality and iodine levels can vary.

If you’re unsure whether you are getting enough iodine, it’s a good idea to speak to a GP or qualified health professional for personalised advice.

Can Supplements Help Support Iodine Intake?

A food-first approach is always recommended, in line with NHS guidance. However, supplements can be a convenient way to help maintain adequate iodine intake for those with increased needs or dietary gaps.

If you’re considering a supplement, many multivitamin and pregnancy formulas include iodine at carefully controlled levels. These are designed to complement your diet and may be helpful if your needs are higher or your food choices are more limited.

Vitabiotics offers a range of balanced options for different life stages, available in the iodine supplements collection:

• Pregnacare Original – If you’re planning a pregnancy or already expecting, this formula includes iodine as part of a carefully balanced blend designed to support your nutritional intake during this important time.

• Perfectil Original – This supplement includes iodine alongside nutrients such as biotin which contributes to the maintenance of normal skin. It can be a helpful option if you’re looking for general nutritional support with a skin-focused angle as part of your routine.

• Neuromind Plus – includes iodine, which contributes to normal cognitive function, alongside Omega-3 DHA† which contributes to the maintenance of normal brain function and other selected nutrients. Designed to fit into everyday life.

Always follow the recommended intake on the label, and if you’re unsure whether a supplement is right for you, it’s a good idea to speak to a healthcare professional.

†The beneficial effect is obtained with a daily intake of 250mg of DHA.

FAQs About Iodine

What foods are highest in iodine?

Seafood, dairy products, eggs and seaweed are among the richest natural sources of iodine. Fortified foods such as iodised salt can also contribute to intake.

When it comes to seaweed, it’s worth being mindful of how much and which type you choose. Iodine content can vary widely between varieties. For example, kombu contains very high levels of iodine, while nori, commonly used in sushi, provides a relatively low amount per serving.

Can you get enough iodine on a vegan or vegetarian diet?

It is possible, but it requires careful planning. Fortified foods and supplements may be useful options for those following plant-based diets.

Should everyone take an iodine supplement?

Not everyone needs an iodine supplement. Many people meet their needs through diet alone. Supplements may be suitable for certain life stages or dietary patterns, but they should be used responsibly.

Conclusion

Iodine is a trace mineral that contributes to normal thyroid function, normal energy release, normal cognitive function and the maintenance of normal skin. While most people can meet their iodine needs through a balanced diet, some may benefit from additional support depending on diet or life stage.