How to Obtain Iodine

Whether you need extra iodine in your diet due to a deficiency or you are just concerned about achieving sufficient iodine in your diet, you can follow these steps to obtaining iodine.

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 Steps

Visit a Health Professional to Discuss Your Iodine Needs

Not all individuals need to worry about their iodine levels. Most people are able to obtain sufficient iodine from their daily diet. If you have a health condition that causes iodine deficiencies or that requires larger doses of iodine, a physician can help you identify the best way to address your iodine intake needs. Certain medications contain high doses of iodine and should not be combined with a high-iodine diet.

    1
    Ask for a thyroid check. If you are concerned about your iodine levels and needs, ask for a check of your thyroid function. Iodine deficiencies can cause enlarged thyroid glands (goiter) and can often be corrected through dietary changes, medication, or iodine supplementation.
    2
    Ask for a urine test. Excess dietary iodine is secreted in the urine, so iodine levels can be easily assessed through urine checks; some health professionals may request a series of checks to get a more accurate representation of your average iodine levels.
        If you are deficient in urinary iodine, your health professional can recommend the best way to address the deficiency.

Get Iodine Through Your Diet

Most individuals can obtain the necessary levels of iodine through their daily diet. Many countries have salt iodization programs, and many other foods contain iodine naturally or through enrichment processes. In general, simply eating a balanced diet of fruits, vegetables, lean proteins, dairy, and grains can supply sufficient iodine to keep individuals in good health.

    1
    Eat table salt. Just over 1/2 teaspoon of iodized table salt throughout the day will provide adults with 100% of the recommended daily amount of iodine.
    2
    Eat plenty of seafood. If you dislike adding salt to your food, a single sheet of seaweed (for sushi or soup) or 3 ounces of cod, fish sticks, tuna, or shrimp can provide between 10% and 66% of your daily necessary intake of iodine. In some cases, seaweed can even contain incredibly large doses of iodine (up to 2000% or your daily need).
    3
    Buy enriched grain products. Many cereals, breads, and other grains are enriched with iodine. A cup of enriched pasta and 2 slices of bread can together provide up to 50% of your daily iodine needs.
    4
    Get iodine through dairy and eggs. Milk, eggs, cheese, ice cream, and yogurt can all be significant sources for dietary iodine.

Consider an Iodine Supplement

If you have been diagnosed with a medical iodine deficiency, consult a health professional to determine the best options for obtaining sufficient levels of iodine.

    1
    Consult a health professional before beginning iodine supplements. Most people in developed nations do not need iodine supplements, even to treat iodine deficiency.
        Your doctor or nurse may recommend that you attempt to reach sufficient iodine levels naturally through diet instead of through supplements. Health professionals can also examine your medication and supplement list to look for potential negative interactions that could occur if you begin iodine supplementation.
    2
    Consider your supplement options. Iodine supplements can come in the form of potassium iodide, sodium iodide, and kelp-based supplements. Discuss the optimal choice of a supplement form with a health professional.
    3
    Take iodine supplements as directed. Most adults need about 150mcg of iodine daily. Pregnant women need up to 220mcg and breastfeeding women need up to 290mcg each day.
        If you cannot achieve these levels through your daily diet due to allergies or dietary restrictions, consider an iodine supplement in consultation with your doctor or health adviser.

Warnings

    Do not take iodine supplements to treat hypothyroidism unless directed to do so by a health professional, particularly if you are already on hypothyroidism medications.