Iodine helps make thyroid hormones. These help keep your cells and metabolic rate (the speed of chemical reactions in your body) healthy.
You should be able to get all the iodine you need by eating a varied and balanced diet.
If you take iodine supplements, do not take too much as this could be harmful. Taking 0.5mg or less a day of iodine supplements is unlikely to cause any harm.
Good sources of iodine
Good food sources of iodine include:
- sea fish
- shellfish
Iodine can also be found in plant-based foods, such as cereals and grains. But the levels vary depending on the amount of iodine in the soil where the plants are grown.
How much iodine you need
Adults need 140 micrograms (μg) of iodine a day.
If you are following a strict vegetarian or vegan diet and do not eat any fish then you may want to consider taking an iodine supplement. Some types of plant-based milk are also fortified with iodine. Talk to your GP or a healthcare professional about supplements.
Effects of taking too much iodine
Taking high doses of iodine for a long time could change the way your thyroid gland works.
This can lead to a wide range of different symptoms, such as weight gain.
If you take iodine supplements, do not take too much as this could be harmful.
Taking 0.5mg or less a day of iodine supplements is unlikely to cause any harm.
Content supplied by the NHS and adapted for Ireland by the HSE
