Iodine supplement, essential for the proper functioning of the thyroid
Iodine is an essential trace element for our body. Without it, thyroid cannot produice hormones. Deficiencies have become rare, except in pregnant women whose needs are increased.
Back in the 19th century, children suffered from mental retardation linked to iodine deficiency. This type of deficit was indeed frequent in mountainous and granite regions, where soils are poor in iodine
What is the role of iodine?
This trace element mainly involved in the synthesis of the thyroid hormones T3 (which contain 3 molecules of iodine) and T4 (which contain 4 molecules of iodine). These hormones are secreted early in the life of the fetus and participate in many functions of the body, including growth, neurological development, regulation of basic metabolism, muscle development, etc. Iodine is also involved in the metabolism of carbohydrates, fats and proteins.
What are our needs?
The National Research Council has established a Recommended Dietary Allowance of 150 micrograms per day (μg/day), with additional allowances of 25 μg/day during pregnancy and 50 μg/day during nursing.
- Monitor your intake during pregnancy!
overuse or deficiency: what are the risks?
Do not go overboard, because overloading the thyroid can disrupt it, but also cause diarrhea, headache, and even adverse effects on the heart or kidneys.
Tolerable Upper Intake Levels (ULs)
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | Not possible to establish* | Not possible to establish* | ||
| 7–12 months | Not possible to establish* | Not possible to establish* | ||
| 1–3 years | 200 mcg | 200 mcg | ||
| 4–8 years | 300 mcg | 300 mcg | ||
| 9–13 years | 600 mcg | 600 mcg | ||
| 14–18 years | 900 mcg | 900 mcg | 900 mcg | 900 mcg |
| 19+ years | 1,100 mcg | 1,100 mcg | 1,100 mcg | 1,100 mcg |
Deficiencies are rare in the West, but can be serious and lead to growth retardation, mental or psychomotor disorders
Is it useful to check your iodine level?
Oduria (test in urine) or iodemia (in blood) are not useful for checking iodine intake. “Iodemia testifies to the presence of iodine at a given time. As for ioduria, it fluctuates from day to day. A varied and balanced diet provides sufficient intake, apart from pregnancy “
Where can I find it in food?
Table salt has been enriched with iodine since 1972, which is not the case with sea salts (Guérande, etc.), the very volatile trace element of which has evaporated. However, there is no question of abusing salt on a daily basis!
dairy products represent 20% of our intake.
Bet on seeweed often rich in iodine! Algae, fresh, dried or in food supplements (transit, slimming …), can be very concentrated in iodine.
