Iodine deficiency: the most effective dietary 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 rapidly absorbed in the small intestine and is mostly stored in the thyroid gland, which retains about 80% of the body's iodine. Thyroid hormones, produced with the help of iodine, are essential for the proper functioning of the brain, muscles, and heart, and for maintaining a normal metabolism. Insufficient iodine intake can lead to reduced thyroid function, which can have serious consequences for physical and mental health. Iodine is also important for the proper functioning of the salivary, gastric, and mammary glands, and excess iodine is mainly excreted by the kidneys.

Dietary sources of iodine

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

Symptoms and consequences of iodine deficiency

An iodine deficiency can lead to a range of symptoms, often related to 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. Goiter is often one of the first physical manifestations of hypothyroidism due to lack of iodine. Children and pregnant women are particularly vulnerable to iodine deficiency. In pregnant women, a deficiency can lead to serious complications, including delayed neurological development in the fetus, potentially resulting in permanent cognitive disorders, such as cretinism. Severe iodine deficiency is also associated with an increased risk of miscarriage and congenital malformations. In adults, hypothyroidism caused by iodine deficiency can increase the risk of cardiovascular disease, depression, and cognitive decline.

Recommended intakes and precautions

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