Iodine supplied with food and water in the form of salts of hydroiodic acid - iodides, is absorbed in the upper sections small intestine, from where it passes into the blood plasma and is absorbed by the thyroid gland. Daily requirement:
Children under one year - 50 mcg.
Children from 1 year to 6 years – 90 mcg.
Children from 7 to 12 years old - 120 mcg.
Adolescents from 12 years to 16 years – 140 mcg.
Adults from 16 to 60 years old – 150 mcg.
Pregnant and lactating women – 200 mcg.
People over 60 years old - 100 mcg.

The daily human need for iodine is approximately 3 mcg per 1 kg of body weight. In conditions of very high and low temperatures environment, with a lack of oxygen, this need increases. Large doses of iodine, already 2-3 grams, are deadly to humans, but this only applies to the pure element iodine. Inorganic iodine salts - iodides - are completely harmless. Even if after taking large quantity iodides, the concentration of iodine in the blood will increase 1000 times, then after 24 hours it will return to normal. Conventionally, it is believed that you need to consume 1 teaspoon of iodine throughout your life.

To quickly get your daily requirement of iodine, take 5 apple grains, chew them well, and then swallow.

Every informed person knows how much nutrition and environment affect his health and tries to prevent adverse effects external environment on your body. The iodine content in food, as they say, leaves much to be desired. This may manifest as an enlarged thyroid gland (endemic goiter). Regular use of iodine-containing foods and saturation of your diet with them will significantly resolve the issue of providing the body with a sufficient amount of iodine.

PRODUCTS Iodine in mcg per 100 g of edible part of the product
Sea kale
Cod liver
Squid
Haddock
Saida
Salmon
Flounder
Hake
Pollock
Sea bass
Smoked mackerel
Cod
Boiled shrimp
Salted herring
Raw oysters
Halibut
Tuna
Pink salmon
Catfish
Chicken egg
Champignon
Pork
Dairy 10 - 15
Beans
Spinach
Beef
Peas
Garlic
Grape
Beet
Carrot
Cabbage
Potato
Tomatoes
Rye bread
White bread
Chickens
Som
Apricots

The leader in iodine content in food products can easily be called seaweed (kelp), an edible seaweed. Iodine is contained in it along with vitamins and other important microelements, such as potassium, bromine, magnesium; as a result of this proximity, it is more easily absorbed by the body and removed from it more slowly. Laminaria also helps improve stomach function and increases the protective abilities of the human body.

Iodine is a micronutrient (micronutrient): daily requirement it contains only 100-200 mcg (1 mcg is 1 millionth of a gram), and over a lifetime a person consumes 3-5 g of iodine, which is equivalent to the contents of one teaspoon.

There is no consensus among researchers on the question of the amount of iodine we need. Some experts believe that a person's daily need for iodine is about 50-60 mcg. Other experts refute these data, citing the figure 200 mcg.

There is information that says that the body's need for iodine is determined by body weight and is 2-4 mcg per 1 kg of body weight, which, for example, for an adult man can be 150-300 mcg of iodine per day. The pathological condition of the thyroid gland requires more iodine intake; it can increase to 400-500 mcg.

The daily need for iodine depends on age and physiological state (puberty, pregnancy and breastfeeding require an increase in the amount of iodine consumed). World organization The World Health Organization (WHO) recommends the following daily doses of iodine (these standards were proposed in 1996):

  • 50 mcg for infants (first 12 months);
  • 90 mcg for children younger age(from 2 to 6 years);
  • 120 mcg for children school age(from 7 to 12 years);
  • 150 mcg for adolescents (12 years and older) and adults;
  • 100 mcg for older people;
  • 200 mcg for pregnant and lactating women.

Despite this relatively recently approved and officially disseminated information, the staff of the National Academy of Sciences (USA) only five years later managed to develop new version micronutrient supply standards. The conducted research allows us to come to the realization of the need to significantly increase the daily intake of iodine, primarily at the intrauterine stage of a child’s development and at the age of up to 2 years (the brain and cognitive functions develop most intensively in the first two years). For this period of life, it is recommended to revise nutritional standards in the direction of doubling the daily dose of this microelement.

During our lives, we “eat” at most only one teaspoon of iodine; we need it in very small quantities, but our body definitely needs it. Daily consumption iodine depends on gender and age, on the physiological state and environmental conditions of residence.

The daily need for iodine is small and is calculated (mcg), so we classify iodine as a microelement. However, its significance is HUGE!

The main role of iodine in the human body is the formation of thyroid hormones, the objects of which are all cells.

Functions of thyroid hormones

  • They regulate the processes of growth and development, activate transcription and differentiation of cells, regeneration of all tissues of the body, which is important during the formation and development of the fetal brain, the formation of intelligence, the development of the skeleton, and the reproductive system.
  • They provide energy production, provide heat production, and increase basal metabolism by 30-50%.
  • They regulate the work of more than 100 enzymes.
  • Stimulates protein biosynthesis, producing an anabolic effect.
  • Stimulate carbohydrate metabolism and fat breakdown, reduce blood cholesterol levels.
  • Increases the formation of vitamin A in the liver from carotenoids.
  • They enhance the effect of insulin, adrenaline, glucocorticoids, growth hormone, accelerating the growth of the child, stimulating the growth of tubular bones in length, affecting the metabolism of calcium and magnesium, increasing the mineralization of bone tissue.
  • Strengthen adaptation processes under stress.
  • Stimulate function immune system, increasing antibacterial and antiviral immunity.
  • Increases the activity of the central nervous system.

What is iodine

Iodine- the heaviest of the halogens, has increased volatility. Strong oxidizing agent. Toxic.

Absorption from food- 100%. Promotes the absorption of iodine - iron, calcium, copper, zinc, strontium, vitamin A and E.

Distribution: the human body contains 20-35 mg / 15-20 mg of iodine. Iodine actively accumulates (10-15 mg) in the thyroid gland - an “iodine pump” works, which extracts up to 40% / 17% of iodine from food. The thyroid gland should absorb 60 mcg of iodine per day. There are 400 mcg of iodine throughout the body.

Selection. Iodine is eliminated from the body very quickly: the half-life is several hours. 90% of the iodine not captured by the thyroid gland is excreted in the urine.

Iodine interaction. Iodine antagonists are halogens: fluorine, chlorine, bromine, cobalt, manganese, lead - they reduce the iodine content in the body (fluorine - 8 times, bromine causes neurasthenia).

Getting iodine

  • Sea kale (kelp, phyllophora) - 5 mg/kg.
  • Salt lakes - 20 mg/l.
  • Drilling water - 40-100 mg/l.

Iodine (“bait”)—starch, copper salts, silver salts, and kerosene—bind well.

Metabolism of iodine in the thyroid gland

Biosynthesis of hormones:

  • Iodine is absorbed by theriocytes of the thyroid gland.
  • Oxidizes to molecular iodine.
  • Binds to the amino acid terosine in the lumen of the follicle with the participation of the enzyme peroxidase
  • It accumulates as part of a protein colloid, the main component of which is thyroglobulin (this is the iodine reserve in the thyroid gland - 90%).
  • Enter the blood as needed.

Thyroid hormones are found in the blood in a free state (active form) and can be bound to protein (inactive form).

Increased blood levels of T3 (triiodothyronine)

  • In case of hypothyroidism, this is compensation for iodine deficiency.
  • In hyperthyroidism, it causes thyrotoxicosis.

Regulation of the production of thyrotropin-resizing hormone (hypothalamus)

Activation - before bed, at low temperatures, norepinephrine, estrogens.

Inhibition - nonspecific stress, glucocorticoids, growth hormone.

The pathological condition of the thyroid gland often requires a large amount of iodine consumed - 400-500 mcg.

Monitoring a person’s supply of iodine

Index RF WHO 2004 target
1995-1999 2003-2005
Level of iodine in urine, mcg/l 79 88 100-200
Proportion of families receiving iodized salt 8-11% 27,6% More than 90%
Frequency of goiter in schoolchildren 20-70% 15-40% Less than 5%
Product mcg of iodine per 100 g % of TSA
Sea kale500-3000 300%
Cod liver370 247%
Squid, salmon 200 133%
Shrimp, flounder 190 73%
Cod135 90%
Sea bass60 40%
Vobla, pink salmon, chum salmon, flounder, salmon, tuna, 50 33%
Mackerel45 30%
Herring40 27%
Chicken egg yolk 33 22%
Chicken egg20 20%
Oats20 20%
Champignon18 12%
Pork16,7 11%
Broccoli15 10%
Beans12 8%
Beef11,5 8%
Hard cheeses11 7%
Durum wheat11 7%
Pistachios, peas10 7%
Milk, kefir, yogurt 9 6%
Rye, barley9 6%
Barley, soybeans, grapes 8 5%
Cabbage, carrots, beets 6,5 4%
Radishes, lettuce, peas, green onions 5 3%
Apples, fruits2 0,1%

On average, a person receives 70-75 mcg of iodine per day from plant foods, 35-40 mcg from animal foods, and 5 mcg of iodine from water.

What is iodine deficiency?

The term “Iodine deficiency disease” was introduced by WHO in 1983, replacing the diagnosis of “goiter”.

Diseases associated with iodine deficiency

  • Diffuse, non-toxic (euthyroid) goiter.
  • Nodular euthyroid goiter.
  • Functional autonomy of the thyroid gland.
  • Iodine deficiency hypothyroidism - with severe iodine deficiency.

According to WHO, more than 2 billion people live in conditions of iodine deficiency, among whom 740 million have endemic goiter, 43 million suffer from mental retardation, and 6 million suffer from cretinism (a form of mental retardation).

IN Russian Federation 100 million people live in regions with iodine deficiency, and iodine intake is 40-80 mcg/day.

Iodine deficiency severity criterion

Criterion Severity of iodine deficiency
norm light average heavy
Iodine content in urine, µg/l > 100 50-99 20-50 < 20
TSH in blood, mU/l < 3,0 3,0-20 20-40 >40
Thyroglobulin in the blood, ng/ml < 10 10-20 20-40 >40

Iodine deficiency diseases


Prenatal period of life:

  • Miscarriages and stillbirths, risk of fetal death.
  • Congenital malformations.
  • Neurological cretinism: dementia, strabismus, deaf-muteness.
  • Myxedema cretinism: hypothyroidism, dwarfism, dementia.

Newborns:

  • Goiter of newborns.
  • Congenital hypothyroidism.

Children and teenagers:

  • Juvenile goiter (diffuse and/or nodular).
  • Juvenile hypo- or hyperthyroidism.
  • Mental or physical development.
  • Delayed puberty.

Adults:

  • Goiter and its complications.
  • Hypothyroidism.
  • Decreased memory, intelligence, and creative potential.
  • Menstrual irregularities, female infertility.
  • The risk of having a child with cretinism.
  • Risk of developing fibrocystic mastopathy.
  • Decreased potency and infertility in men.
  • Risk of thyrotoxic (autonomous) adenoma.
  • Risk of nodular toxic goiter.
  • The risk of developing thyroid cancer is only in the presence of nodular goiter.
  • Acceleration of the development of atherosclerosis, risk of early aging.

All ages:

  • Increased uptake of radioactive iodine.
  • Decreased intelligence and creativity.

What is hypothyroidism?

Hypothyroidism is a persistent (long-term) lack of thyroid hormones in the body.

Causes of hypothyroidism

Primary hypothyroidism- 99% damage or disorder of the thyroid gland.

  • Disorder of intrauterine development of the thyroid gland - congenital.
  • Injuries and reactions, treatment with iodine isotope, irradiation of the thyroid gland
  • Autoimmune thyroiditis is an atrophic form.
  • Viral infection of the thyroid gland.
  • Endemic goiter due to iodine deficiency (less than 20-25 mcg/day) - 90-95%.

Clinical symptoms: increased volume of the neck, sensation of a lump in the throat, difficulty swallowing, hoarseness, frequent coughing, irregular heart rhythm.

Often diffuse or even nodular changes in the thyroid gland do not lead to an increase in its function.

Secondary hypothyroidism- disruption of the pituitary gland.

  • Decreased production of thyroid-stimulating hormone (TSH) in the pituitary gland or production of inactive TSH, as well as disruption of the TSH receptor in the thyroid gland.

Tertiary hypothyroidism- disruption of the hypothalamus.

  • Decreased or impaired production of thyroid hormone-releasing hormone (TRH) in the hypothalamus.

Consequences of hypothyroidism

  • Constant feeling of chilliness (lack of energy).
  • Increase in body weight with unchanged nutrition (decrease in basal metabolism).
  • Headaches, often pain in muscles, joints, numbness of the hands.
  • Swelling of the limbs, swelling of the face - the face resembles a frozen mask.
  • Skin: dry, cold, pale yellow.
  • The voice becomes rough, low, speech becomes slow, slurred, often snoring in sleep.
  • Difficulty in nasal breathing and hearing loss.
  • Hair loss and fragility, brittle nails.
  • Half of the patients have a slow pulse.
  • Pain when walking - intermittent claudication (oxygen deficiency).
  • Slow digestion, frequent constipation, hypotension of the gallbladder.
  • Decreased sexual desire and potency, cycle disorder.
  • Slowness of movements, mental retardation, decreased memory, attention, drowsiness, depression.
  • Tendency to frequent infections (decreased immunity).

What is thyrotoxicosis?

Thyrotoxicosis is an increase in the production of thyroid hormones T3 and T4.

Causes of hyperthyroidism

  • Diffuse or nodular toxic goiter (Graves' disease, Graves' disease) is an autoimmune disease (80%).
  • Hashimoto's autoimmune thyroiditis is a hypertrophic form.
  • Functional autonomy of the thyroid gland - nodular toxic goiter, thyroid adenoma.
  • Pituitary tumor - increased TSH production.
  • Congenital thyrotoxicosis is a mutant TSH receptor.
  • Trophoblastic thyrotoxicosis is the production of TSH by the trophoblast during pregnancy.
  • Production of thyroid hormones outside the thyroid gland - metastases, ovarian struma.
  • Destruction of the thyroid gland - with an increase in the release of thyroid hormones into the blood.
  • Excess of thyroid hormones introduced from outside - L-thyroxine.
  • Excessive intake of iodine into the body.

Graves' disease is never observed in people living in iodine-supplied regions.

A normal thyroid gland copes with a moderate excess of iodine using autoregulation mechanisms, but when the thyroid gland becomes enlarged, these mechanisms stop working.

The mechanism of development of thyrotoxicosis with iodine deficiency

Iodine deficiency in diet:

  • The production of TSH increases, which stimulates the thyroid gland.
  • Activates proliferation stimulators (cell division) and growth factors: interleukins, insulin-like growth factor 1 (IGF-1), epidermal growth factor (EGF), inositol triphosphate (a powerful proliferation factor).
  • The more the iodine content in food decreases, the more the activity of growth factors increases, which leads to an increase in the number of cells and size of the thyroid gland. Goiter formation occurs as a result of activation of growth factors in the thyroid gland.
  • With prolonged iodine deficiency, the regulatory mechanisms that support the functioning of the thyroid gland are depleted, which leads to the formation of nodules and the formation of nodular toxic goiter.
  • Long-term iodine deficiency in food increases the risk of mutations that are aimed at the formation of cells with higher activity - they increase the formation of thyroid hormones - T3 and T4, which leads to the formation of diffuse or nodular goiter with increased functional activity of the thyroid gland and uncontrolled increased production of thyroid hormones .

With a normal concentration of iodine in the diet, TSH does not stimulate enlargement of the thyroid gland.

Excess iodine in diet:

  • Blocks the synthesis of thyroid hormones and stimulates the formation of thyroid cell growth blockers and, possibly, other growth factors - reducing the risk of developing cancer.

Signs and consequences of hyperthyroidism

  • An enlarged thyroid gland is a goiter (10% do not have an enlarged thyroid gland).
  • Constant feeling of heat, thirst, severe sweating (increased body temperature).
  • The patient loses weight while maintaining nutrition and good appetite.
  • The skin is warm and moist.
  • Hair is thin, brittle, turns gray early, and falls out easily.
  • Increased brittleness of nails.
  • The face is pale, but quickly turns red, there is an expression of fear on the face, and when the gaze is fixed, there is an “angry look.”
  • Protruding eyes, shiny eyes, rare blinking, swelling of the tissues around the eyes - “bulging eyes”, feeling of sand in the eyes, photophobia, lacrimation, swelling of the eyelids.
  • Irritability, conflict, quarrelsomeness, aggressiveness, fussiness, tearfulness, rapid mood swings, unreasonable fears.
  • Absent-mindedness, decreased concentration, weakness, insomnia, dizziness, and headache are common.
  • Fine trembling of the fingers of outstretched arms, handwriting becomes uneven and illegible.
  • Unstable chair. Impaired liver function with the development of jaundice (increased bilirubin).
  • Heart damage - heart flutter and interruptions in work - arrhythmias (in 15-40%), cause heart failure.
  • Increase blood pressure, increased blood viscosity, risk of thrombosis.
  • Muscle weakness increases.
  • Decreased potency and enlarged mammary glands in men.

What is iodine intoxication?

Iodine poisoning - iodism. Occurs when consuming iodine containing medicines or upon contact with iodine. Poisoning can also be induced by excess dietary iodine intake.

A daily dose of iodine is considered safe - 500 mcg.

Excess iodine can, on the one hand, increase the production of thyroid hormones, and on the other, inhibit the function of the thyroid gland. Why this happens is unknown.

Many people regularly take huge doses of iodine - from 10 to 200 mg per day without any side effects(the antiarrhythmic drug Cardarone contains 75 mg of iodine). But do not abuse excessively high doses of iodine!

Signs of iodine intoxication

  • Cough, runny nose, watery eyes, drooling (swelling of the salivary glands).
  • Hoarseness of voice, pain and burning in the throat, thirst.
  • Headache, dizziness, lethargy.
  • Iododerma - skin lesions (on the face, neck, limbs), itchy acne, urticaria, rubella, erysipelas often appear, and upon contact with crystalline iodine - burns and ulcers.
  • Eye damage: blepharitis and conjunctivitis, eyelash loss, decreased visual acuity, cataracts.
  • Metallic taste in the mouth.
  • Bad breath when breathing.
  • Periodic nausea, vomiting.
  • Pain in the right hypochondrium, yellowness of the skin (liver damage).
  • Respiratory tract: frequent colds, sore throats, pneumonia and other infections.

Use of iodine in nutrition

Where can you find iodine

When producing iodized salt, 4 mg of potassium iodate (KJO 3) is added for each kilogram - stable (stored for 9-12 months), potassium iodide KJ - unstable (stored for 3 months).

1 g of salt contains 40 mcg of iodine. It is believed that the average person consumes about 1 teaspoon of salt. If about half of the iodine is lost during cooking, we will receive approximately 150 mcg of iodine.

In iodine-poor regions, it is necessary to use iodized salt 7.5 mg/kg of salt, with a daily intake of 5 g of salt.

One stool tincture of iodine contains 5000 mcg of iodine - 25 times more than what a person needs per day. You can dilute 1 drop of iodine in a glass of water (200 ml), take 5 ml - 1 teaspoon (125 mcg of iodine).

How much iodine is in NSP products?

Regularly eat seafood that is rich in iodine! Breathe sea air that contains iodine!

Iodine consumption should be regular - daily and multiple times (several times a day), if your thyroid function is not increased!

The full recording of the material on the topic “The importance of iodine in nutrition and NSP products” can be listened to below:

The upper tolerable level of iodine intake is set at 600 mcg per day

The need increases with:

  • pregnancy and breastfeeding (up to 200-300 mcg)
  • working with substances that inhibit thyroid function (up to 200-300 mcg)

    • Beneficial properties and effects on the body

    Iodine has very great importance for the body - it is a necessary component of the thyroid gland, being part of its hormones
    (thyroxine, triiodothyronine). Hormones containing iodine stimulate growth and development, regulate energy and heat metabolism,
    enhance the oxidation of fats, proteins and carbohydrates.

    These hormones activate the breakdown of cholesterol, participate in the regulation of the function of the cardiovascular system, and are important for the development
    central nervous system.

    Iodine is a biostimulant and immunostimulant, prevents blood clotting and the formation of blood clots.

    Products richest in content

    Sea foods are rich in iodine: fish, seaweed, squid, shrimp, mussels.

    DB PRODUCT NAME Iodine, I, mcg %RSP
    Hake, Silver, fish 160.0
    "Essentuki No. 4", mineral water 160.0
    Pollock, fish 150.0
    Navaga, Belomorskaya, fish 150.0
    Haddock, fish 150.0
    Blue whiting, fish 135.0
    Cod, fish 135.0
    Yolk, dry, chicken egg 115.0
    Shrimp, Far Eastern, Meat 110.0
    Egg powder, chicken egg 64.0
    Perch, Sea bass, fish 60.0
    Milk, dry, low-fat, 1%, canned. 55.0
    Capelin, spring, fish 50.0
    Serebryanka, fish, chilled, frozen 50.0
    Azov-Black Sea flounder, fish, chilled, frozen 50.0
    Capelin, autumn, fish 50.0
    Zuban, fish, chilled, frozen 50.0
    Pelamide, fish 50.0
    Red eye, fish, chilled, frozen 50.0
    Trigger, Triggerfish, fish, chilled, frozen 50.0

      Meal sets

    Apply

    clear all

    Choose all

    Iodine is lost during long-term storage and culinary processing. When cooking meat and fish, up to 50% is lost,
    when boiling milk - up to 25%, when boiling potatoes with whole tubers - 32%, and when crushed - 48%.
    When baking bread, iodine loss reaches 80%, cooking cereals and legumes - 45-65%, cooking vegetables - 30-60%.

    Signs of Iodine Deficiency

    We have already talked about the daily requirement of an adult for iodine, but it is worth noting that there is an upper limit. The maximum a person can consume is no more than 300 micrograms of the element per day. After exceeding the dosage, the following symptoms may be noticed:

    • hyperthyroidism;
    • elevated temperature bodies;
    • exhaustion;
    • diarrhea;
    • pigment spots on the skin;
    • muscle weakness;
    • skin dystrophy;
    • abdominal pain;
    • vomit.

    As a rule, an excess of iodine occurs in those who consume an alcohol solution dissolved in water. It could even be iodine poisoning. The alcohol solution contains a huge concentration of the element. It can be taken for atherosclerosis and tertiary syphilis, strictly selecting the dosage, and first dissolve it in milk.

    Signs of iodine deficiency include:

    • general weakness, increased fatigue
    • weakening of memory, hearing, vision
    • drowsiness, apathy, headaches
    • weight gain
    • conjunctivitis
    • constipation
    • dry skin and mucous membranes
    • decrease in blood pressure and heart rate (up to 50-60 beats per minute)
    • decreased sex drive in men
    • menstrual irregularities in women

    One of the most characteristic iodine deficiency diseases is endemic goiter. The amount of iodine in food products of such areas
    5-20 times less per plant products and 3-7 in meat than in areas with normal iodine content in nature.

    In children, iodine deficiency causes retardation in mental and physical development, their brain and nervous system.

    Signs of excess iodine include:

    • increased salivation
    • swelling of the mucous membranes
    • lacrimation
    • allergic reactions in the form of a rash and runny nose
    • palpitations, trembling, nervousness, insomnia
    • excessive sweating
    • diarrhea

    Elemental iodine is very toxic. Early symptoms of poisoning include vomiting, severe pain in the stomach and diarrhea.
    Death can occur due to shock from irritation of a large number of nerve endings.

    Excessive iodine intake may cause Graves' disease.

    The role of iodine in our body

    Before we answer the question about what the daily need for iodine is, we suggest talking about its benefits for our body. So, let's start with the fact that for the normal functioning of the body, the production of hormones is necessary. And this function is performed by the thyroid gland, which simply needs iodine to function.

    Thus, we can conclude: iodine promotes the production of hormones responsible for:

    • efficient exchange substances;
    • cell growth;
    • metabolic processes(this includes lipid, protein, and water-salt);
    • stable functioning of the heart and blood vessels;
    • memory;
    • intelligence;
    • general emotional state.

    Consequences of shortage

    Everyone, without exception, needs to replenish the body’s daily requirement for iodine. A deficiency of an element can lead to many health problems (the most common):

    • memory impairment;
    • mental retardation;
    • impotence;
    • heart disease (for example, atrial fibrillation);
    • development of cancer cells and so on.

    Particular attention should be paid to pregnant women, because if there is a lack of iodine, the consequences can be very serious, including miscarriage. There are also disturbances in the mental and physical development of the child.

    Concomitant illness: anemia, characteristic features which are:

    • dizzy and headache;
    • there is noise in the ears;
    • weakness is observed;
    • the skin is pale.

    Symptoms

    Let us immediately note that women are more susceptible to endocrine diseases, which can be explained by the presence of the following factors:

    The lack of iodine in men is less acute than in women. So, what is a person’s daily need for iodine? Let’s take an average weight of 70 kg; for this weight you need 10 mcg of iodine per day. If this condition is not met, then over time the following symptoms can be observed:

    • swelling;
    • daytime sleepiness;
    • insomnia at night;
    • constipation;
    • uterine bleeding;
    • impotence;
    • memory deteriorates;
    • vegetative-trophic changes (example: splitting of a fingernail).

    Norms

    Now let’s look at the question in more detail: what is a person’s daily need for iodine? The normal limits are 2-4 mcg per 1 kg of weight. This rate varies depending on age.

    Our body constantly contains about 20 mcg of this element, which comes with food. This amount is used by the thyroid gland.

    Checking the body's needs

    Many people have probably heard about this test: make an iodine mesh on the skin and see how quickly it disappears. If it lasts a long time, then there is enough iodine in the body; if it evaporates quickly, then there is a deficiency of this element. As a rule, after this test, many begin to use iodine-containing dietary supplements, which lead to an overabundance of the element, which is also dangerous to health.

    The rate of absorption of an alcohol solution of iodine does not tell us in any way about the amount of the element in the body. Only laboratory tests after consultation with an endocrinologist will help check the indicators. These include:

    • urine analysis, which reveals the concentration of iodine in it;
    • hormone test;
    • Ultrasound examination of the thyroid gland.

    Rely only on professional research, begin to act only after laboratory confirmation of the diagnosis.

    Making up for the shortage

    If you do not meet your daily requirement for iodine, symptoms of iodine deficiency will appear over time. The first thing you need to do is consult an endocrinologist. He orders a number of laboratory tests and, if necessary, prescribes medications. You should not self-medicate; taking iodine-containing dietary supplements unnecessarily leads to bad consequences.

    • vitamins based seaweed and sea salt;
    • preparations containing organic iodine (“Iodine-Active”);
    • medicines containing active compounds of potassium and iodine (“Iodomarin”).

    The latter complexes are preferable, since they are more stable and have beneficial influence on the work of the heart, the composition of the blood, which can be explained by the potassium content in them.

    Treatment of iodine deficiency should be strictly controlled by the attending physician, since drug therapy is necessary only if the situation has become pathological. In severe situations, treatment is carried out in a hospital setting, or resort to surgical intervention.

    We have already told you what the daily requirement of an adult for iodine is, now let’s talk a little about preventing its deficiency. To do this you need to eat right. Here short list healthy products:

    • sea ​​fish;
    • seafood;
    • seaweed;
    • persimmon;
    • banana;
    • tomatoes;
    • mushrooms;
    • beet;
    • walnuts;
    • celery;
    • potato;
    • cauliflower;
    • radish;
    • cranberry;
    • beans;
    • eggs;
    • liver, etc.

    If you choose and balance your diet correctly, you will never have problems with the thyroid gland, and as a result, there will be no iodine deficiency.

    In fact, there are not so many of them. First and very important rule- Replace regular table salt with iodized salt. What is it for? Just one kilogram of this product contains about fifty milligrams of iodine, which is easily and fully absorbed by the body.

    Secondly, with mild iodine deficiency, drug therapy may not be used. At the same time, during each meal it is necessary to consume foods rich in the element.

    Sample menu for 1 day

    To meet the daily iodine requirement, adults need to eat properly. Here sample menu for one day, which is suitable for those who suffer from mild iodine deficiency:

    • For breakfast, you can prepare a salad with carrots and tomatoes, which is complemented delicious omelette with celery.
    • For lunch - broccoli soup (it is better to make it thicker), for the main course - a salad of fresh beets, walnuts, liver with mushrooms.
    • For an afternoon snack, treat yourself to persimmons and yogurt.
    • Dinner can be great with fillet sea ​​fish and stewed cabbage or beans.

    Iodine is one of the most important microelements that ensures the proper functioning of metabolism. It not only directly participates in the oxidative processes of cells and stimulates brain activity, but also helps improve the elasticity of the walls of blood vessels. Among other things, the human body uses iodine to synthesize thyroid hormones.

    Chronic iodine deficiency leads to a complex metabolic disorder - from a decrease in immunity and increased fatigue, to faster storage of fat in the hips, abdomen and sides, as well. However, unfortunately, most urban residents do not meet their iodine requirements with their daily diet.

    The daily requirement of an adult for iodine is about 0.15 mg (equivalent to 150 mcg), and for pregnant women and nursing mothers this norm almost doubles - to 0.2-0.3 mg (200-300 mcg) (2 ) . The maximum safe dose for health of a single intake of iodine is 0.5 g (500 mcg). A lethal dose is more than 1 g (1000 mcg) (3).

    A daily iodine intake of less than 0.05 mg (50 mcg) quickly leads to iodine deficiency. However, constant consumption of doses of iodine exceeding 500 mcg per day also negatively affects health by slowing down the metabolic rate - which is why before taking dietary supplements with iodine, it is important to make sure that you really have a deficiency.

    Why is iodine deficiency dangerous?

    As FitSeven already mentioned above, the human body uses iodine for a number of processes in the synthesis of thyroid hormones - primarily T 3 (triiodothyronine) and T 4 (thyroxine), responsible for both metabolism in general and for. If not received daily norm With iodine nutrition, the level of these hormones in the blood decreases sharply.

    Iodine intake in amounts even 20-30% lower than the recommended daily requirement leads to the development of headaches, chronic fatigue and irritability. Scientific evidence suggests that moderate iodine deficiency leads to poor memory, decreased concentration, and a 10 to 15 point decrease in IQ (2) .

    Relationship between obesity and iodine requirements

    The greatest impact of iodine deficiency is on the body's ability to use glucose as the main source of energy, while simultaneously increasing the percentage of its utilization into fat deposits. Against the background of these processes, low levels of hormones T 3 and T 4 make a person sluggish, thus promoting the process of deposition of unwanted fat.

    Among other things, iodine deficiency in the diet negatively affects secretion. This hormone is responsible for both body growth and adolescence, and for gaining muscle and burning fat in adults. That is why teenagers, athletes and people losing weight should be especially careful about meeting their iodine needs in their daily diet.

    In coastal areas, a certain amount of iodine is contained in the atmosphere, including air and water. Has the highest concentration of the mineral sea ​​salt, algae, various fish and animals that feed on this algae, as well as some food products. However, in regions far from the sea or ocean, the iodine content in air and water is minimal.

    If you live in a flat area in the interior of the continent (for example, in Central Russia or Siberia), practically do not eat seafood and do not take iodine in the form of supplements, you can be confident that you are deficient in iodine. Separately, we note that there is practically no iodine in ordinary fruits, vegetables, cereals and meat.

    Foods rich in iodine (4) :

    • Oysters - 120-160 mcg per 100 g.
    • - 50-70 mcg per 100 g.
    • - 50-80 mcg per 1 g.
    • - 20-30 mcg per glass.
    • - 10-20 mcg per egg.
    Are you thinking not about how to pump up your six-pack, but about how to get rid of your belly? A simple way quickly.

    Iodized salt

    It is believed that about two billion people on the planet experience a chronic lack of iodine in their daily diet (primarily residents of Russia, Ukraine, and a number of countries of Eastern Europe, as well as France, Italy, Germany), while another billion are at risk of excess micronutrient intake in the diet - for example, residents of Brazil, the USA, Mexico and other countries (1).

    In countries experiencing an acute shortage of iodine, table salt is legally enriched with iodine - when this salt is consumed as food, the body's need for an important microelement is automatically covered. The typical iodine content in such salt is 10-40 mcg/g - in other words, about 5-10 g of iodized salt is needed to cover the daily requirement of iodine.

    Test for the presence of iodine in the body

    Unfortunately, it is impossible to reliably recognize iodine deficiency based only on secondary symptoms (for example, persistent headaches or excess weight). Given that consuming too much iodine can be dangerous, you should either go to a clinic for a laboratory blood test or do a simple test at home.

    One of the most obvious home tests to detect the presence of an acute need for iodine is to apply a 5% iodine solution to the skin in the form of a special grid of fine lines with a frequency of approximately 1 cm. If the lines applied to the skin disappear faster than 6-8 hours, it means the body lacks iodine, and if the lines remain longer, then everything is fine.

    Why is excess iodine in the diet dangerous?

    The symptoms of an excess of iodine in the diet (and in the body) are even less pronounced than the symptoms of its deficiency. The central nervous system primarily suffers from excess iodine - a person’s level of irritability increases, hyperreactivity appears, various paranoia develops, and panic attacks may even occur.

    Excessively high level iodine in men provokes inhibition of sex hormones, leading to both impaired potency and gynecomastia (breast enlargement due to female type). However, the key thing is that an excess of iodine occurs only with uncontrolled intake of dietary supplements and is practically impossible when eating regular food, even rich in iodine.

    ***

    Iodine deficiency in the diet is one of the most important causes of slow metabolism, accelerated weight gain and impaired cognitive function. Unfortunately, residents of the central regions of Russia are at high risk, since the amount of iodine they receive from regular food often does not cover the recommended daily allowance.