What iodine does
Iodine is part of the thyroid hormones, which regulate metabolism, and is crucial for a baby’s brain development during pregnancy.
How much
Adults need about 150 µg a day; more in pregnancy and breastfeeding (around 200–250 µg).
Sources
Land plants contain little iodine, and how much depends on the soil. Reliable options are:
- Iodised salt (Use iodised salt).
- Fortified plant milks — check the label.
- A supplement with iodine.
Seaweed contains iodine too, but amounts vary hugely — kelp can contain far more than is safe (Algae & Seaweed).
A note
Both too little and too much iodine can disturb thyroid function. Don’t combine several high-iodine sources.