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IODINE

Iodine is a non-metallic trace element mineral, that is essential for human health. It is water-soluble and hence flushed out of the body on a daily basis, needing regular replenishment. Iodine is central to healthy brain development, growth, healing, as well as energy-yielding metabolism and thyroid function.





DEFICIENCY

The adverse consequences of iodine deficiency lead to a wide spectrum of problems, which are collectively known as Iodine Deficiency Disorders (IDDs). Deficiency of iodine, can cause inadequate secretion of thyroid hormones, with major clinical consequences, especially neurological. IDDs include, but are not limited to symptoms:

  • swelling in the neck (goiter)

  • pregnancy-related issues - incl. miscarriage abortion and still-births

  • weight gain

  • fatigue & weakness

  • hair loss

  • dry skin & hair

  • feeling colder / cold intolerance

  • heart rate changes

  • heavy or irregular menstruation

  • constipation

  • fibrocystic breast disease

  • physical & mental retardation

  • learning & memory difficulties

  • deafness

People with iodine deficiency who smoke, have a higher risk of developing goiter and various other iodine-deficiency symptoms. Those exposed to radioactive iodine 131, are especially at risk of developing thyroid cancer.


GOITROGENS: Some foods contain substances, called goitrogens, that can potentially interfere with iodine utilization or thyroid hormone production. This however, is usually only when consumed in large quantities. Examples are: cassava, tobacco (smoke & chewing), some millet species, sweet potatoes, beans, cruciferous vegetables, soybean isoflavones.

HALIDES - Bromides, Fluoride, Chloride and Iodide

Halogen are a group of chemically similar elements which are known as halides in their ionic form or when they join with other elements. So Iodine is the halogen, iodide is the halide; fluorine/fluoride, bromine/bromide and chlorine/chloride. Because they are chemically so similar, they all compete in our bodies for absorption. This means that in the presence of higher levels of fluoride or bromide for example, it is harder for your body to absorb iodine, because receptors are already "full" from absorbing fluoride or bromide. All of these elements have been shown to be toxic to the body, whereas iodine is generally considered non-toxic, except when taken in massive doses. This toxicity is exacerbated when iodine is deficient. Treatment with iodine helps to detoxify these halides from the body.


The World Health Organization (WHO) estimated that over 30% of the world’s population (2 billion people) have insufficient iodine intake as measured by median urinary iodine concentrations below 100 μg/L


GOOD FOOD SOURCES OF IODINE: According to the National Institutes of Health (NIH), the following are good sources of iodine:

(*NOTE* Not all sources will contain the exact amounts. RDI = recommended daily intake)

Seaweed, 1 sheet dried: 11 to 1,989% of RDI

Cod, 3 ounces or 85g: 66% of the RDI

Yogurt, plain, 1 cup: 50% of the RDI

Iodized salt, 1/4 teaspoon or 1.5g: 47% of the RDI

Shrimp, 3 ounces or 85g: 23% of the RDI

Egg, 1 large: 16% of the RDI

Tuna, canned, 3 ounces or 85 g: 11% of the RDI

Dried prunes, 5 pieces: 9% of the RDI


On average, a healthy person needs to consume ~150 micrograms (mcg) or 0.15mg of iodine each day to maintain a healthy level for their body, and a pregnant / lactating women needs ~250mcg or 0.25 mg daily.




TESTING: According to WHO criteria, population iodine deficiency is defined by median urinary iodine concentrations lower than 150 micrograms (μg)/L for pregnant women and 100 μg/L for all other groups.

Ask your Naturopath to test your urinary iodine concentrations if you are concerned about your iodine levels - especially if you are not eating seafood, or other sources of iodine.

This can de done with a random urine test or a 24hr urine test.

Median urinary iodine concentration is a population indicator of recent dietary iodine intake, multiple collections of 2hr urinary iodine are preferable to estimate intake in individuals.


CAUTIONS & WARNINGS:


Similar to deficiency, regular high intakes of iodine also affect the normal functioning of our thyroid, increasing the risk of developing hypo- or hyperthyroidism and goitre.

Healthy adults, including during pregnancy and lactation, are advised not to have more than 600 µg of iodine per day, which is about four times the DRV. While it’s not common to get toxic amounts of iodine from foods alone, some such as seafood and algae, may exceed the maximum recommended intake in one serving size, thus should be eaten in moderation.


* Excessive amount of Iodine can also cause thyroid problems (tolerable upper intake level of 1,100μg/day)

* Acute iodine poisoning is rare and usually occurs only with high doses of many grams. Symptoms include: burning of the mouth, throat, and stomach, fever, nausea, vomiting, diarrhea, a weak pulse, cyanosis, and coma

* Iodine supplements might interact with anti-thyroid medications

* Potassium iodide might interact with ACE inhibitor BP medication

* Concurrent deficiencies in selenium, iron, or vitamin A may exacerbate the effects of iodine deficiency

* Some heart rhythm medication contain iodine

* Lithium to treat mood disorders may increase the risk of hypothyroidism

* Pharmacologic doses of potassium iodide may decrease the anticoagulant effect of warfarin (coumarin)

* Industrial pollutants, such as perchlorate, resorcinol, and phthalic acid, can also increase the risk of hypothyroidism.



Before taking iodine supplements, check with your doctor to discuss if there’s any value or risks in adding a supplement to your nutritional program.

Take-Home Message on Iodine:

Increase consumption of foods with naturally occuring iodine: EG: seaweeds and seafood

Reduce exposure to toxic halides

Test your levels!!! Especially if you have any of the conditions mentioned above.

Iodine is a key mineral for our health.

Don’t be lulled into a false sense of security because it is added to table salt or your great aunty has a goitre.


The effects of iodine deficiency may be less visible these days but they are far-reaching and crucially avoidable.





Reference sources & Additional Info:


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