Iodine Supplement: What You Need to Know

If you’ve heard that iodine is good for your thyroid but aren’t sure why, you’re not alone. Iodine is a mineral your body can’t make on its own, so you get it from food or a pill. When you don’t get enough, you might feel sluggish, gain weight, or notice a goiter. A supplement can fill the gap, but only if you use it right.

Why You Might Need Extra Iodine

Most people in the U.S. get enough iodine from iodized salt and seafood, but a few groups often fall short. Pregnant or breastfeeding women need more because the baby’s brain development relies on iodine. Vegans and people on low‑salt diets can also miss out. If you live in an area with low‑iodine soil, your local produce may not have much either.

Symptoms of low iodine include fatigue, dry skin, hair loss, and a slower metabolism. A simple blood test can confirm a deficiency, but you can also check your diet. Foods high in iodine are seaweed, dairy, eggs, and certain breads. If those aren’t regular parts of your meals, a supplement might help.

How to Take Iodine Safely

Most iodine supplements come as potassium iodide or kelp tablets. The recommended daily amount for adults is 150 µg, but pregnant women need about 220 µg and nursing moms about 290 µg. A typical supplement provides anywhere from 150 µg to 1 mg, so read the label carefully.

Start with the lowest dose that meets your needs. Taking too much can cause thyroid problems—both over‑active and under‑active. If you’re on medication for thyroid disease, talk to your doctor before adding a supplement. Also, avoid high‑dose iodine if you have a history of autoimmune thyroid disease.

Best practice is to take iodine with food to reduce stomach upset. Water‑soluble forms dissolve quickly, while kelp tablets release iodine slowly. Choose the format that fits your routine.

Check for interactions: calcium, iron, and certain heart meds can affect how your body absorbs iodine. If you’re using multiple supplements, calculate the total iodine you’re getting to stay below the safe upper limit of 1,100 µg for adults.

In short, iodine supplements are useful when diet falls short, especially for pregnant women, vegans, and low‑salt eaters. Stick to the recommended dose, watch for side effects, and chat with a health professional if you have thyroid issues. With the right approach, you can keep your thyroid happy and support overall health.