Iodine is one of the most important minerals necessary for the proper functioning of the body. It participates in oxidative processes, stimulates brain activity, and also helps to improve the elasticity of vascular walls. In addition, iodine is necessary for the production of thyroid hormones.
Studies show that even a small lack of iodine (a deficiency of 20-30% of the daily requirement of an adult) negatively affects the metabolism – both the work of fat-burning hormones and the decrease in intellectual abilities.
Why does the body need iodine?
First of all, the body needs iodine for the synthesis of thyroid hormones – T3 (triiodothyronine) and T4 (thyroxine). These thyroid hormones are responsible for both metabolism in general and fat burning processes in particular. If the daily norm of iodine is not received, the level of iodine in the body drops sharply.
A chronic lack of a mineral in the diet leads to a complex metabolic disorder – ranging from a drop in immunity and increased fatigue, ending with a faster set of fat deposits in the thighs, abdomen and sides, as well as a decrease in testosterone levels in men.
Unfortunately, most city dwellers do not meet their daily iodine needs. Deficiency causes headaches, irritability – and even reduces the IQ index by 10-15 points.
Daily rates
The daily requirement of an adult for iodine is 0.15 mg (150 mcg). Pregnant and lactating women require double the rate – up to 0.2-0.3 mg (200-300 mcg). The maximum safe dose for a single intake of iodine is 0.5 g (500 mcg). A deadly dose is more than 1 g (1000 mcg).
A daily intake of less than 0.05 mg (50 mcg) of iodine quickly leads to deficiency. However, chronic consumption of iodine doses in excess of 500 mcg per day also negatively affects health – before taking iodine supplements, it is important to make sure that you really have a lack of iodine.
How does it affect metabolism?
In adults, chronic iodine deficiency affects the body’s ability to use glucose (carbohydrates from food) as the main source of energy – while increasing the percentage of its utilization in body fat.
Against the background of these processes, low levels of the hormones T 3 and T 4 make a person slow, contributing to the processes of deposition of unwanted fat – and provoking other negative changes in metabolism (for example, an increase in the level of the hunger hormone leptin).
Relationship between obesity and iodine requirement
Among other things, prolonged iodine deficiency in the diet negatively affects the secretion of growth hormone IGF-1. This hormone is responsible for both body growth during adolescence and muscle gain and fat burning in adults.
That is why teenagers, athletes and people who are losing weight should be especially careful to cover the need for iodine in their daily diet.
The content of iodine in products
Sea salt, algae, various fish and animals that feed on this algae, as well as some foodstuffs, have the highest concentration of iodine. Coastal areas contain a certain amount of the mineral in the atmosphere, including air and water.
However, in regions far from the sea or ocean, the iodine content in the air and water is minimal. Separately, we note that there is practically no iodine in wheat and other cereals, meat, ordinary vegetables and fruits, which makes the problem of covering its daily norm extremely acute.
Foods rich in iodine :
- Oysters – 120-160 mcg per 100 g
- Atlantic salmon – 50-70 mcg per 100 g
- Iodized salt – 50-80 mcg per 1 g
- Milk – 20-30 micrograms per glass
- Eggs – 10-20 micrograms per egg
iodized salt
About two billion people on the planet are believed to experience a chronic lack of iodine in their daily diet.
In iodine-deficient countries, table salt is legally fortified with iodine. A typical mineral content in such salt is 10-40 µg/g – in other words, about 5-10 g of iodized salt is needed to cover the daily requirement.
Test for the presence of iodine in the body
Unfortunately, it is impossible to recognize an iodine deficiency based on secondary symptoms alone (such as persistent headaches or weight gain). Considering that too much iodine can be dangerous, it is best to go to the clinic for a laboratory blood test.
A simple home test to detect an acute need for iodine is to apply a 5% solution of iodine to the skin in the form of a grid of fine lines at a frequency of 1 cm. If the lines applied to the skin disappear faster than 6-8 hours, then the body is deficient in iodine.
What is the danger of excess iodine in the diet?
Symptoms of an excess of iodine in the diet (and in the body) are even less pronounced than the symptoms of its deficiency. From an excess of iodine, first of all, the central nervous system suffers – a person’s level of irritability increases, hyperreactivity appears, various paranoias develop, and even panic attacks can occur.
An excessively high level of iodine in men provokes the suppression of sex hormones, leading to both impaired potency and gynecomastia (female-type breast enlargement). However, the key is that an excess of iodine occurs only with the uncontrolled intake of dietary supplements and is practically impossible when eating ordinary food, albeit rich in iodine.
Iodine deficiency in the diet is one of the most important reasons for slowing down metabolism, accelerating weight gain and cognitive impairment. Unfortunately, residents of the central regions of Russia are at increased risk, since the proportion of iodine they receive with ordinary food often does not cover the recommended daily allowance.