Trace element for growth
The trace element iodine is necessary for the thyroid hormones. These hormones in turn are important for proper growth and the development and support of the nervous system and metabolism. Iodine also contributes to the energy supply.
Our diet does not naturally contain a lot of iodine. You can mainly find iodine in sea, ground and drinking water. A little bit ends up in our diet through this route, for example in sea fish, vegetables and eggs. Milk and milk products also contribute to iodine intake.
Furthermore, iodine may be added to bread, bread substitutes and breakfast cereals, meat products and table salt and table salt products. This is laid down in the Commodities Act. Salt often states on the label whether iodine has been added. Sea salt hardly contains iodine.
Normally, six sandwiches a day is enough to get enough iodine. It is also good to eat sea fish regularly.
Shortage
Most Dutch people get enough iodine through food. A deficiency only arises if you eat too little bread or do not use salt that contains iodine. In addition, the thyroid gland contains a large stock of iodine that you can use for years. If you do not take in enough, you usually only notice this after years.
A deficiency of iodine can lead to goiter or goiter. This causes the thyroid to work more slowly. The gland may also swell. Children with an iodine deficiency sometimes have to deal with growth retardation, a reduced learning ability or dwarfism. Thinking ability can also be reduced in adults. In addition, the tissues retain moisture and slow down the reactions.
Too many
If your thyroid is functioning properly, the body can tolerate too much iodine. Only people with a thyroid disorder or an iodine deficiency sometimes react sensitively to an excessive amount of iodine. The functioning of the thyroid gland is then disrupted, resulting in complaints such as insomnia, nervousness, increase in appetite and weight loss.
How much do you need?
There is no recommended daily amount for iodine in the Netherlands. That is why the American guidelines are often followed. For adults, the recommended daily amount is 150 micrograms. Other recommendations can be found in the table below.
The maximum safe dose for iodine is 600 micrograms per day for adults. The safe dose is an average value with a wide margin. A one-off or short-term exceeding of this dose therefore does not present an immediate danger. A lower maximum safe dose applies to children (200 to 500 micrograms depending on age).
Category/age | Micrograms per day |
---|---|
Men/boys | |
6 – 11 months | 50 |
12 years | 70 |
3 – 8 years | 90 |
> 9 years | 150 |
Women/girls | |
6 – 11 months | 50 |
12 years | 70 |
3 – 8 years | 90 |
> 9 years | 150 |
pregnant | 175 |
Breastfeeding | 200 |
Sources):