IODINE

Iodine deficiency is the biggest cause of preventable IQ loss in the world and can have particularly severe effects on the fetus and on young children. Proper iodine intake promotes healthy thyroid functioning, a concern particularly for women. Because of iodine intake concerns in the general population, Canada and the U.S. try to prevent iodine deficiency through the use of iodized table salt. Other countries, such as the UK and Ireland, rely on iodine in milk, which is boosted by the use of iodine fortification of cattle feed – obviously not a helpful source for vegans.

Where do I get it?

¼ tsp. of iodized salt has about half of the iodine RDA. You need to ensure that the salt you are using is, in fact, iodized. Although sea salt would naturally have iodine in it, the mineral is often destroyed during processing. If you live near the Atlantic ocean and eat locally grown vegetables, your veggies may naturally absorb iodine from the soil. It is difficult, however, to determine exact concentrations. Iodine is also found in many types of seaweed although the amounts are variable, making it also an unreliable source.

Vegans can get iodine from supplements (multiminerals or kelp (kombu) tablets – beware of whey in some kelp tablets). Because iodine content in sea vegetables is variable, it is best to find a supplement which states the exact quantity of iodine rather than the quantity of kelp. It is very important to spread your iodine intake out by taking small amounts frequently, at least twice a week.

How much is enough?

You actually only require 1tsp of iodine to last an entire lifetime. The problem is that iodine cannot be stored in the body, therefore you need to ensure a regular intake. 150 micrograms per day is recommended for the general population. Pregnant and breastfeeding women need closer to 200 mcg. 300 micrograms is suggested as an optimal upper intake limit, with doses over 1000 mcg. being potentially detrimental. If taking a supplement, therefore, make sure to choose one which states the exact iodine content.