Iodine Deficiency: Most Effective Supplements

Iodine is an essential trace element involved in the production of thyroid hormones, which play a crucial role in regulating metabolism, growth, and development. It is mainly consumed in the form of iodized salts, derived from sea salt, seafood, marine fish, and vegetables. Iodine is quickly absorbed in the small intestine and is predominantly stored in the thyroid gland, which retains about 80% of the body's iodine. Thyroid hormones, produced thanks to iodine, are essential for the proper functioning of the brain, muscles, heart, and for maintaining a normal metabolism. An insufficient iodine intake can lead to decreased thyroid function, which can have severe repercussions on physical and mental health. Iodine is also important for the proper functioning of the salivary, gastric, and mammary glands, and its excess is mainly excreted by the kidneys.

Dietary Sources of Iodine

Iodine occurs naturally in various foods, especially those from the sea. The best dietary sources of iodine include marine fish, seafood, and seaweeds, which are particularly rich in this trace element. Iodized salt is also an important source of iodine, recommended in many countries to prevent deficiencies.

Symptoms and Consequences of Iodine Deficiency

An iodine deficiency can lead to a range of symptoms, often associated with hypothyroidism. The most common signs include persistent fatigue, muscle weakness, unexplained weight gain, increased sensitivity to cold, and dry or thinning hair. In more severe cases, iodine deficiency can cause a goiter, a visible swelling of the thyroid gland at the base of the neck. A goiter is often one of the first physical manifestations of hypothyroidism due to a lack of iodine. Children and pregnant women are particularly vulnerable to iodine deficiency. In pregnant women, a deficiency can lead to serious complications, including neurological developmental delays in the fetus, potentially resulting in permanent cognitive disorders, like cretinism. Severe iodine deficiency is also associated with an increased risk of miscarriage and birth defects. In adults, hypothyroidism caused by iodine deficiency can increase the risk of cardiovascular diseases, depression, and cognitive decline.

Recommended Dosages and Precautions

To prevent iodine deficiency, it is recommended to regularly consume iodine-rich foods, such as marine fish, seaweeds, and to use iodized salt. Daily iodine requirements vary depending on age, gender, and health status. For adults, the recommended daily dose is about 150 µg, while pregnant women may require up to 250 µg per day to ensure healthy fetal development.