How Much Iodine Per Day Do You Need?

how much iodine per day

It is true that too much of a good thing is bad, and so many people wonder – how much iodine per day do they need?

There is no single answer to this question. After all, different factors come to play when it comes to the amount of iodine your body needs.

So today, we’ll cover different topics – how much iodine you need, why you need it, and how much is too much iodine. This is fully loaded, so let’s get started!

How Much Iodine Per Day Do You Need?

First of all, taking massive doses of iodine is not ideal for your health. This is why it is important to know exactly how much iodine you need and to maintain that amount.

So how much iodine do you need, anyway?

Adults should receive up to 150 micrograms of iodine daily, which is the upper limit for this mineral. The same goes true for women except for those who are pregnant or nursing. In this case, women who are conceiving should get 220 to 250 micrograms of iodine per day while nursing moms need between 250 and 290 micrograms.

Before conceiving, it is advisable for women to take as much as 150 micrograms. You can take it from your multivitamins or from various food sources.

Why Do We Need Iodine In Our Diet

Now that we have answered your question, “How much iodine do i need”, you may be wondering why does the body need iodine, anyway?

An adequate intake of this mineral is essential for the thyroid’s normal function. This is the gland located in your neck, which controls the rate of your many bodily activities and metabolism. However, if you take too much of this mineral, this can result in a dysfunction in your thyroid.

This is why it is not advisable for you to take more than the required amount of iodine for your age and stage in life. Many supplements contain far too much iodine that goes over 500 micrograms, in some cases.

Others even have over 1,000 micrograms, such as kelp supplements or potassium iodide. You definitely don’t need that much iodine, which can do more harm than good to your body.

Pregnant women need more iodine than most to help the baby developing in their womb. Iodine is a necessity for the baby’s proper brain development and overall growth. Thus, they need 50 percent more of this mineral than other people.

As for breastfeeding women, iodine supplements also help provide this nutrient for their child’s development. Since infants obtain this nutrient from their mother, then nursing moms must consume foods high in this mineral. For mothers who are not nursing, they should make sure that the baby formula contains iodine for their baby’s optimum growth.

Read more: Vegan Sources Of Iodine – How To Get Iodine On A Plant-Based Diet

How Much Is Too Much Iodine

For the most part, you can get your iodine supply from foods such as seafood, breads, dairy products, and seaweed. Others can easily get iodine from iodized salt, although a little most certainly goes a long way.

But one thing is for certain – never take too much iodine than what your body needs.

Those who suffer from goitre or the enlargement of the thyroid glands would need more iodine in their diet. The same goes for people who suffer from hypothyroidism, which involve certain symptoms such as slowed reflexes, hair loss, fatigue, and dry skin.

Babies who do not get much iodine suffer from hearing impairment, as well as learning difficulties. When there is a severe depletion of this mineral, neurological abnormalities and physical defects may arise. Some women undergo miscarriage while others report of a stillbirth because of extreme iodine deficiency.

But on the other side of the spectrum, there is such a thing as “too much iodine”, which is not good either.

When you have too much iodine, you may suffer from thyroid cancer or inflammation of your thyroid. You can also experience a burning sensation in your throat, mouth, or stomach. Others can experience diarrhea, weak pulse, nausea, fever, and as serious as coma.

Do take note that the symptoms vary from one person to another, so it is best to consult your doctor to make sure you are not over supplementing with iodine.


There is no doubt that iodine is an essential mineral that your body needs. It affects your cognitive function, metabolic processes, and your body’s natural ability to produce hormones to keep things in balance.

Thus, it makes perfect sense to receive an adequate amount of this nutrient from food or supplements. Just be sure to get only what your body needs and avoid taking more than you should. This way, you can ensure optimum health and prevent symptoms linked with too much iodine in your body.

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