How iodine in seaweed can support thyroid health
Iodine is critical to everyone’s health and wellbeing. Especially so for women and babies at particular milestones in life to promote growth and brain development. Iodine also plays a key part in supporting a healthy thyroid.
Iodine is especially important for the health and development of mothers and babies.
What is iodine?
Iodine is a chemical element and essential mineral to include in your diet, since your body cannot produce its own. This makes iodine an essential micronutrient.
Iodine and thyroid health
Your thyroid gland uses iodine to make thyroid hormones, which plays a vital role in controlling growth, repairing damaged cells and supporting a healthy metabolism.
One third of the population are estimated by PubMed to be at risk of iodine deficiency, with a greater risk among vegans and vegetarians, since the most common sources include seafood, shellfish, eggs and dairy.
Andrew Huberman who is a professor of neuro-biology and ophthalmology at Stanford School of Medicine notes the following, in his podcast his podcast episode, #17 ‘How to Control Your Metabolism by Thyroid & Growth Hormone’:
“We’re always told to eat a lot of the dark, leafy green stuff. Well, unless that dark, leafy, green stuff is kelp or seaweed, chances are that we’re probably not getting enough iodine.”
Dried wakame leaves and a toddler’s hand.
“Hands down, seaweed is the best source of iodine available”
Iodine’s critical role during pregnancy and early child development
Iodine is essential for a baby’s development in the womb, as well as for a child’s development in the early years of life. Iodine plays a key role in a baby’s growth, thyroid development and brain development. Even mild iodine deficiency during pregnancy can lead to neurological and cognitive impairments in children.
When breast-feeding iodine is key.
Iodine, thyroid and a healthy brain
Whilst, iodine is particularly critical for brain development in babies and young children, it also supports and healthy body and physiology as adults too.
Professor Huberman also notes the following,
“How do you support a healthy brain? What you need are nutrients that support hormones and biological pathways that support the brain. […] So, keep your thyroid hormone at healthy levels is going to be terrific for your brain because 75% of your metabolism is from your brain; the ability for your brain to use glucose or ketones is going to be aided by heaving a healthy thyroid”.
People often think of food as quelling hunger or fuel for the body in a relatively functional way. However it is clear that maintaining a well balanced diet across vitamins, minerals and key nutrients are vital for the different organs and parts of our body and mind to work effectively.
“How do you support a healthy brain? What you need are nutrients that support hormones and biological pathways that support the brain. […] So, keeping your thyroid hormone at healthy levels is terrific for your brain, because 75% of your metabolism is from your brain.”
Iodine supports healthy breasts
As cells in the body naturally replenish and regenerate, iodine is required for healthy breast tissue. Female genetic programming naturally stores iodine within the breast in preparation for potential breast feeding, which would pass this vital nutrient to young children.
Iodine, thyroid regulation and menopause
As women enter perimenopause and menopause, there is an additional need to regulate the thyroid to maintain a healthy physiology. Hence, ensuring the right amount of iodine is consumed can help support a healthy thyroid.
How much iodine do I need?
According to the European Food Safety Authority and World Health Organization, the current minimum daily intake requirement for iodine is 150 micrograms (mcg) for adults. Pregnant and lactating women are advised to consume 220 and 290 mcg respectively.
Seaweed supports a healthy plant-based diet
Fish and shellfish contain iodine due to seaweed they consume (the same is true of vital Omega-3 fatty acids). Hence, eating seaweed is means we are going to the source of the nutrition and ‘cutting out the middle-man’. Furthermore, weight-for-weight, seaweed contains far more iodine than any other food source. Only a relatively small amount of seaweed needs to be added to your daily diet to meet your iodine requirements.
Plant-based wakame rice patties with sesame and spring onions.
How much seaweed should I eat to reach my daily iodine requirements?
We have done the maths for you with the seaweed flakes the Seaweed Adventure team has been using recently. Please note that this an approximate calculation that varies naturally according to growing location, time of harvest and of course within the different species. It will also vary by brand, according to how finely ground the seaweed flakes are versus using powder or other whole food formats. The recommendations are based on meeting 150 micrograms per day for adults. If you are pregnant, guidelines suggest you should increase this by approximately 50% and double if you’re lactating or breastfeeding. See below examples of iodine content for selected brown, green and red seaweeds using dried flakes.
Alaria esculenta flakes (brown algae):
1g contains 102mcg (micrograms) - 1 teaspoon is approximately 0.6g of alaria flakes, so that contains 60mcg of iodine. This means 2.5 teaspoons will meet your recommended daily intake of iodine.
Sea lettuce flakes (green algae):
1g contains 65mcg - 1 teaspoon is approximately 0.3g of sea lettuce flakes, so that contains 22mcg of iodine. This means just under 7 teaspoons are required for your recommended daily iodine intake.
Dulse flakes (red algae):
1g contains 163mcg iodine - 1 teaspoon is approximately 0.7g of dulse flakes, containing 100mcg of iodine. Hence approximately 1.5 teaspoons are required to meet your recommended daily iodine intake.
Nori flakes (red algae):
1g contains 133mcg of iodine - 1 teaspoon is approximately 0.7g of nori flakes, which contains 85mcg of iodine. This means about 1.75 teaspoons will meet your recommended daily intake of iodine.
Getting your iodine consumption right
You may be receiving a contribution to your iodine requirement from a variety of foods or supplements that you are taking. Whilst there are traces of iodine of a various foods, it remains more common for people to be well under the daily recommended requirements. An added consideration is that some foods actually diminish or block your body’s ability to absorb iodine due to the chemical effect they have in our gut. These foods include things such as cabbage, soy, and cruciferous vegetables such as kale, broccoli and cauliflower. Whilst we are not suggest cutting back on these, keep in mind that when these are consumed, you can probably afford to slightly increase your intake of iodine via seaweed.
Red cabbage salad with purple colored Dulse flakes.
How much iodine is too much?
150mcg is the target daily consumption of iodine for adults, and should not exceed 1,100mcg. Hence, if you had no other sources of iodine in your diet beyond seaweed alone, you could safely consume up to seven times the recommended daily quantity. So, do not worry about slightly exceeding the minimum levels. It is most important that you at least meet the minimum daily requirements for iodine.
Testing your iodine levels
As part of your regular health checks with your doctor you can check your iodine levels via a blood or urin test. It is also possible to buy home testing kits for thyroid, which may help indicate if you need to adjust the amount of iodine in your diet.
In conclusion
Seaweed provides the best whole food source of iodine for your diet. It is vital that all adults consume at least 150mcg and is especially important for pregnant or breast-feeding women, and in the development of babies. Seaweed is the best plant-based source of iodine, and a small quantity added to smoothies or your existing meals, as sprinkled seasoning, a side dish or added to sauces can help you meet your daily iodine requirements. We advise that you consult a doctor or nutritionist to professionally check your thyroid levels and provide a tailored plan to adjusting your iodine consumption based on your needs and life stage.
Family at the beach and second baby on its way.
Share on: