According to Cleveland Clinic, daily iodine needs vary by age and physiological state. Adults require about 150 mcg per day, while pregnant women should aim for approximately 220 mcg. Below are the health benefits of this mineral.
Supports thyroid health
Iodine is an essential mineral for the thyroid gland to produce two crucial hormones: thyroxine (T4) and triiodothyronine (T3). These hormones regulate metabolism, heart rate, body temperature, energy levels, and other bodily functions.
When iodine intake is sufficient, the thyroid functions stably, contributing to normal growth and metabolism. Conversely, iodine deficiency forces the thyroid to increase activity to compensate for insufficient hormone levels, which can lead to goiter and hypothyroidism over time. This condition often causes fatigue, weight gain, dry skin, reduced concentration, and a persistent feeling of cold, according to Very Well Health.
Maintains energy
With adequate iodine, metabolism functions efficiently, allowing the body to properly utilize fats, carbohydrates, and proteins to generate energy for daily activities. Iodine deficiency can reduce thyroid hormone production, slowing metabolism. Individuals often experience fatigue, sluggishness, unexplained weight gain, and reduced physical activity.
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Daily use of iodized salt and iodine-rich foods like oysters helps meet the body's needs. Photo: Kim Uyen |
Boosts brain health
According to Times of India, iodine deficiency during the fetal stage can impair brain development, affecting learning, memory, and cognitive abilities. In adults, sufficient iodine intake helps maintain concentration, thinking, and memory. Therefore, supplementing this mineral through diet is a key way to support brain health across all ages.
Maintains reproductive health
Iodine deficiency can impact reproductive health by impairing thyroid function and causing hormone imbalance. In women, this leads to menstrual disorders, reduced ovulation, and an increased risk of difficulty conceiving. During pregnancy, iodine deficiency raises the risk of miscarriage, premature birth, stillbirth, or other complications.
In men, prolonged iodine deficiency can reduce sperm quality and affect fertility.
By Le Nguyen
