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Although it is only found in small amounts in the body, iodine is essential for good health .
In this article, we will answer the following questions:
What is the role of this trace element?
What are the daily needs of children and adults?
What are the risks in case of deficiency?
What foods are rich in iodine?
What is iodine?
Essential throughout life, iodine (I) is a trace element . A trace element is defined as a substance with no nutritional value. It is present in the human body only in trace amounts. However, it is very important for the proper functioning of the body because it is involved in a number of metabolic reactions. This is the case with iodine.
Furthermore, iodine is an essential trace element . The term “essential” indicates that both deficiency and excess of this trace element have been shown to cause health problems.
Benefits and properties of iodine
Iodine is mainly involved in the synthesis of the thyroid hormones T3 and T4 . From a chemical point of view, these are distinguished essentially by the number of iodine molecules required to synthesize them: 3 for the first, 4 for the second.
These hormones, produced by the thyroid gland, influence the regulation of heart rate, thermoregulation, and the metabolism of carbohydrates, lipids, and proteins. They also participate in many metabolic mechanisms, and in the proper functioning of cells and the nervous system.
Finally, thyroid hormones are very important during growth (from the fetus until puberty) because of their involvement in:
- The formation of the nervous system at the fetal stage;
- Cell development;
- Regulation of basic metabolism;
- Muscle development;
- Neurological development.
This is why a deficiency (hypothyroidism) can have serious repercussions on fetal development and general health.
What are the daily iodine requirements for adults and children?
Daily iodine requirements vary depending on age, gender, and physiological status. According to ANSES (French National Agency for Food Safety), the nutritional reference intake (RNP) for the population is:
- Children 1 to 3 years: 80 µg/day;
- Children aged 4 to 6 years: 90 µg/day;
- Children aged 7 to 9 years 120 µg/day;
- Over 10 years: 130 µg/day;
- Adults aged 18 and over: 150 µg/day for both women and men;
- Pregnant or breastfeeding women: 200 µg/day.
Iodine intake is particularly important for pregnant women and for the development of the fetus, as well as during breastfeeding.
Insufficient iodine intake for many French people
The 2006-2007 National Individual Food Consumption Study (INCA 2) was conducted by ANSES. It covers many aspects, particularly iodine. It highlights that:
- Average iodine intakes in adults are mostly lower than the RNP which is 150 µg/day. However, these remain higher than the minimum daily requirement which is 107 µg/day;
- The deficit is less marked in men than in women;
- Daily iodine intake is insufficient for 43% of women of childbearing age.
For younger people, various studies conducted since the mid-1980s tend to demonstrate that there is no deficiency. Intakes are even slightly higher than recommended values due to a high consumption of dairy products.
However, from the age of 10, eating habits change. Most pre-adolescents and adolescents are less likely to meet their daily iodine intake.
This observation is not specific to the French. Indeed, nearly one in two young Europeans has an iodine deficiency .
Iodine deficiency: what are the health risks?
Iodine deficiency can have serious consequences at any age.
During pregnancy , a diet low in iodine increases the risk of miscarriage, malformations and intellectual disability. It has also been shown that even a slight deficiency before pregnancy can also have irreversible repercussions on the development of the fetus.
In early childhood , insufficient iodine intake can harm the child's psycho-neuro-intellectual development. This can result in abnormalities in both the child's growth and the development of their intellectual faculties.
In older people and adults, a deficiency of this trace element can cause hypothyroidism. The decrease in the synthesis of T3 and T4 hormones synthesized by the thyroid then has more or less severe consequences for health. An iodine deficiency can thus affect mood, cell metabolism, heart rate, kidney function, and even the regulation of body temperature.
Excess iodine and thyroid dysfunction
Iodine requires relatively precise dosage because excess is also harmful.
Excess iodine is rare, but it increases thyroid activity or blocks its function. If thyroid function is blocked, chronic excess iodine can cause reactions similar to iodine deficiency.
For vegans and vegetarians, ANSES particularly warns against the consumption of certain algae known for their high iodine content because their iodine content varies enormously depending on the production conditions or even the type of preparation.
It is therefore necessary to avoid over-consuming algae while taking supplements.
How to cover your daily iodine needs?
Iodine is a trace element that cannot be synthesized by our bodies . To benefit from the benefits of iodine, it must therefore be ingested.
What foods are richest in iodine?
There are not many foods rich in iodine . These include:
Seafood products are the main sources:
- Shellfish: 200 to 400 µg/100g;
- Cod: 256 µg/100g;
- Shrimp: 100 µg/100g;
- All fish contain it in varying proportions (from 15 to 50µ/100 g on average)
- Algae (see below)
'Terrestrial' animal products, but whose content varies greatly depending on their origin and production conditions:
- Eggs: between 10 and 60 µg/100g;
- Milk, cheese and dairy products: 25 to 70 µg/100g;
Please note that commonly consumed sea salt is paradoxically low in iodine because it is eliminated when the water evaporates. It is therefore necessary to use iodized salt (supplemented with iodine) to have a significant content (and this varies depending on the option chosen by the saltworks manufacturer; see the label of the product concerned).
This volatile nature of iodine also explains why sea air is full of it!
For vegans and vegetarians, which plants are richest in iodine?
In a plant-based diet, sources of iodine are:
- Seaweed and algae (kombi, samphire, etc.)
- Iodized table salt: be careful, overconsumption of salt can be responsible for cardiovascular diseases, so it is a delicate source to optimize.
These two categories of products have the disadvantage of potentially very high levels which are difficult to measure to avoid deficiencies and excesses.
- Iodine-rich food supplements are a very safe option because they allow for the right precision for daily doses, precisely adapted to any age and in complete safety.
Our iodine-rich food supplements
Supplementation is an alternative if diet alone is not enough to cover daily needs. The use of iodine supplements is particularly recommended for at-risk groups. This includes children, but also pregnant women or those who want to become mothers.
This is why two of our food supplement formulas are rich in iodine.
The first is Multivitamins and Minerals : a formula increasingly popular with nutrition professionals with a broad spectrum of vitamins and minerals essential for your daily life.
Each capsule covers the needs of 19 essential active ingredients, including 100% of the adult RDA for iodine, with just one capsule per day.
The second is Multi Kid . With its exclusive formulation, including an adapted dosage of Iodine (limited to 30µ grams per capsule), vitamins (B12, D3, E, etc.) and minerals, your child's essential daily micronutrient needs are covered from the age of 1.
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