This mineral is essential for the thyroid to function properly. If the thyroid doesn’t have enough iodine, it will expand and eventually lead to a goitre. If you develop hypothyroidism, you may experience weight gain, lethargy, intolerance to cold, increased blood cholesterol, mental slowness and reduced heart function. It is especially essential to get enough iodine during pregnancy.

• Adults need 150 micrograms/ day (for metabolic processes i.e. growth/energy expenditure)

• During pregnancy and lactation 200 micrograms/ day (for baby developent in womb)

• Children (6-12) need 120 micrograms/ day (for normal brain and physical development)

• Infants need 90 micrograms/ day (for normal brain and physical development)

Setting aside fish, seaweed is a great source of iodine. Eat 2-3 servings a week. I’m a big fan of vegetarian sushi, myself. Otherwise a few grams of iodized salt (varies, depending on the country you live in) will do the job. Note: sea salt is actually a poor source of iodine.

My main iodine intake comes from a liquid kelp supplement. Kelp is a type of seaweed extract. I just put a few drops into a glass of water. Easy peasy. And you can’t even taste it.

If you have an overactive thyroid- you need less iodine in your diet. Please talk to a doctor.
And never go above 1,000 micrograms per day. Too much iodine can be toxic.