Iodine is a trace mineral that is necessary for the production of thyroid hormone activity, metabolism, and nervous subsystem development of the fetus and infant. It affects our ability to produce thyroid hormones, often causing hypothyroidism.
What are the symptoms of hypothyroidism?
- Weight gain
- Dry flaky skin
- Hair loss
- Intolerance to cold
- Depression
- Poor memory
- Fatigue
- Weakness
- Poor memory
- Constipation
- Heavy periods
- Elevated blood cholesterol
Are people eating a Plant-Based Diets at higher risk for iodine deficiency?
People eating exclusively a plant dominant diet may be at higher risk for iodine deficiency. This may be simply due to their zero intake of iodised salt or seaweed. Although, did you know that earth’s soil contains varying amounts of iodine, which in turn affects the iodine content of crops. Unfortunately due to modern farming, most places have soil which is depleted of iodine.
Iodine deficiency affects 2 billion people worldwide. Hence, iodised salt is one of the cheapest source of getting iodine in your daily diet. If you are a 100% Whole Foods Plant Based, which means, you don’t add iodised salt to your meals regularly then addition of seaweed can come handy. Seaweed contains natural iodine which can be a healthy substitute to iodised salt.
A word of caution- when we consume mineral rich unrefined salt like pink Himalayan salt, or black salt they may not fullfill sufficient iodine requirement for the day.
Should I be worried about high iodine intake?
Yes, high intakes of iodine can inhibit thyroid hormone production, thereby causing similar symptoms to inadequate intakes. Excessive intake can trigger hyperthyroidism. Most likely if you are consuming excess sodium through lots of processed foods, or seaweed then you should be careful. Iodine content of seaweed is variable, and both spikes and long-term increases iodine intake have been linked to thyroid problems. Kelp and Hijiki should be avoided because it contains high levels of arsenic.
Sodium is present in the least expected foods like canned beans, canned tomatoes etc. So check labels to pick low sodium or zero sodium packaged foods.
Recommended Dietary Allowance (RDAs) for Iodine
The amount for adults, 140-150 mcg daily.
What about supplements?
If you are a Vegan or vegetarian who avoids iodised salt or doesn’t like adding sea vegetables like nori or dulse into your meals then consider fortified foods with iodine or consider consulting your doctor for supplements. Please contact your healthcare provider.
So what can be a protective way to help with hyper and hypothyroidism?
Research shows that exclusion of all animal foods was associated with half the prevalence of hyperthyroidism compared with ominvorous diets. Lacto-ovo and Pesco vegetarians diets were associated with intermediate protection. But a vegan diet had 52% lower odds of prevalent hyperthyroidism compared with omnivores.
Most people should be able to get all the iodine they need by eating a varied and balanced plant-based diet.
Some type of plant-based drinks (soya or oat) are also fortified with iodine. Check the label to see if it includes iodine. Look for potassium iodide in the list of ingredients. Currently most plant milk doesn’t contain iodine.
Check the Vegan society for more information about iodine.
It’s good to always consult your doctor but do remember that iodine is important mineral for your thyroid health. Since it’s not produced by our body, it must be consumed.
Hope this articles has given you enough knowledge to keep your iodine levels in check.