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Iodine

Strong study situation·10/10
A higher score indicates better study conditions, but not necessarily effectiveness.

Iodine is an essential trace mineral, critical for thyroid hormone production, cognitive development, and metabolic health.

Eye HealthMotherhoodCognitive EnhancementEssential NutrientBone HealthHormone Balance
dose range
150–300 µg
Once daily with food
Consumption
Take once daily, ideally with food to reduce gastrointestinal upset.
Not fat-soluble.
Best time
Taking with the first or second meal is standard.

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Description

Iodine is a vital micronutrient required for the synthesis of thyroid hormones, which regulate metabolism, growth, and development. It is naturally found in seafood, dairy products, eggs, and iodized salt. Adequate iodine intake is especially important during pregnancy and infancy to support fetal and neurological development.

benefits
Main effects with level of evidence
Strong
Note on evidence

Evidence for iodine’s role in preventing deficiency disorders and supporting neurodevelopment is robust. Excess intake risks are well documented.

Supports healthy thyroid function

Strong

Iodine is essential for the synthesis of thyroid hormones, which regulate metabolic rate and energy balance.

Particularly relevant for: General · Pregnant women · Infants · Children
ODS · NIH Office of Dietary Supplements: Iodine Fact SheetEFSA · EFSA: Tolerable upper intake level for iodineWHO · WHO: Iodine Status Worldwide

Prevents iodine deficiency disorders (IDD)

Strong

Reduces risk of goiter, hypothyroidism, mental impairment, and congenital abnormalities associated with deficiency.

Particularly relevant for: General · Pregnant women · Infants · Children
ODS · NIH Office of Dietary Supplements: Iodine Fact SheetWHO · WHO: Iodine Status WorldwideCochrane · Iodine supplementation for preventing iodine deficiency disorders in children

Critical for cognitive development in infants and children

Strong

Iodine sufficiency supports neurological development and IQ; deficiency during pregnancy or early life can impair cognitive outcomes.

Particularly relevant for: Pregnant women · Infants · Children
ODS · NIH Office of Dietary Supplements: Iodine Fact SheetWHO · WHO: Iodine Status WorldwideCochrane · Iodine supplementation for preventing iodine deficiency disorders in children

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This information is for educational purposes only and does not replace medical advice.
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This website is for educational and informational purposes only and does not constitute medical advice or professional services. The information provided should not be used to diagnose or treat any health problem or disease. Persons requiring medical advice should consult a licensed physician.