Iodine deficiency is more common than you might think, as iodine intake in the U.S. decreased by 50% since the 1970s. More than 12% of the U.S. population will develop a thyroid condition at some point in their lifetime, which is associated with low iodine levels. If you’re at risk of iodine deficiency and an underactive thyroid, taking nascent iodine supplements can help.
The Institute of Medicine has set the following iodine RDAs for children and adults:
Why Is Iodine Important?
Iodine is a trace mineral naturally present in certain foods. Your body requires iodine regularly to make thyroid hormone that aids in protein synthesis, regulates your body’s metabolism, and is crucial for proper nervous system and brain development. Iodine helps keep your immune system strong and is present in nearly every organ in the body.What Are Plant Sources of Iodine?
The following list contains vegan sources of dietary iodine:- Iodized salt
- Seaweed
- Iodine-enriched grains
- Corn
- Prunes
- Lima beans
- Green peas
- Bananas
- Apple juice
Am I at Risk of Iodine Deficiency?
Iodine deficiency might be more common than you think. That’s because much of the Earth’s soils are iodine-deficient and not everybody consumes iodized salt. Pregnant and nursing women have a higher risk of iodine deficiency because their daily iodine requirements are much higher than that of the general population. Actual iodine requirements might be higher than originally thought and much higher than current iodine recommended dietary allowances (RDAs).
The Institute of Medicine has set the following iodine RDAs for children and adults:
- 90 – 150 micrograms daily for children ages 1-18 (varies by age)
- 150 micrograms daily for men and non-pregnant women
- 220 micrograms daily during pregnancy
- 290 micrograms daily for breastfeeding women
What Are the Complications of Iodine Deficiency?
Iodine deficiency has multiple negative consequences for your baby’s health and yours. Signs and symptoms of chronic low iodine intakes include:- Fatigue, weight gain, and goiters associated with hypothyroidism
- Brittle nails and hair loss
- Mental retardation and stunted growth in babies born to iodine-deficient mothers
- Menstrual irregularities, infertility, miscarriages, or stillbirth
- Neurodevelopmental delays and lower IQs in children
- Increased risks of attention deficit hyperactivity disorder (ADHD) in children
- Impaired mental function and work productivity in adults
- Depression
- Cold hands and feet and cold intolerance
- A higher risk of thyroid cancer
Should I Take Iodine Supplements?
Taking iodine supplements helps ensure you meet daily iodine requirements, even when your diet is deficient in this essential mineral. Supplemental iodine is the best way to avoid the side effects and complications of iodine deficiency. For example, nascent iodine supplements:- Enhance your body’s thyroid function
- Maximize the health of saliva, tear, lymph, sweat, and prostate glands, breasts, ovaries, and your pancreas
- Support your body’s natural immune defenses
- Aid in cell detoxification
- Support your body’s ability to fight cancer and other chronic diseases
Choosing a Plant-Based Diet
When adopting a plant-based diet, such as the Hallelujah Diet, you should notice improvements in your body weight, body fat, and chronic disease risk factors (lower blood sugar, lower cholesterol, etc.). But eliminating animal foods means taking dietary supplements is often necessary to prevent iodine and other essential nutrient deficiencies. Consider taking the following dietary supplements when switching from a standard American diet to a plant-based diet:- Nascent iodine
- Iron
- Plant protein powder
- Vitamin B12
- Vitamin D
- Calcium
- Omega-3 fatty acids
- Probiotics
