Iodine is an essential trace mineral that the thyroid gland uses to make thyroid hormones, thyroxine (T4) and triiodothyronine (T3). These hormones regulate metabolic rate, body temperature, growth and brain development. The body cannot make iodine, so it must come from food such as seafood, dairy, eggs and iodised salt, or from supplements.

Iodine is absorbed in the small intestine as iodide and taken up by the thyroid through a transporter called the sodium-iodide symporter. Kelp, a brown seaweed, is a natural source, but its iodine content can vary hugely between products, so amounts need to be controlled. Australia introduced mandatory iodised salt in bread-making in 2009 because of low intakes. Both too little and too much iodine can affect the thyroid. Needs increase during pregnancy and breastfeeding (see NIH Office of Dietary Supplements, Iodine fact sheet, and NHMRC).

• Helps maintain normal thyroid function
• Helps support normal metabolism and energy levels
• Helps support normal growth and development when dietary intake is inadequate
• Helps maintain healthy cognitive function
• Helps support iodine intake when dietary intake is inadequate

Should I take iodine or kelp?

It depends on your diet and needs. Kelp is a natural source but its iodine content can vary a lot, while iodine supplements give a more consistent amount. A pharmacist or doctor can help you choose.

Can you get enough iodine from food?

Many people can, by eating seafood, dairy, eggs and bread made with iodised salt. Those who avoid dairy and fish, or who are pregnant or breastfeeding, may have higher needs and could benefit from a supplement.

Too much iodine can disrupt thyroid function. Speak to your healthcare professional before use if you have a thyroid condition or take thyroid medicine, lithium or amiodarone. Pregnant and breastfeeding women should only use products designed for them and follow the directions.

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