Iodine is a trace mineral that is absolutely vital for the production of thyroid hormones, which regulate the body’s metabolism, growth, and energy balance. Without enough iodine, the thyroid cannot function properly, leading to disorders that can impact every system in the body.
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The thyroid gland uses iodine to synthesize thyroxine (T4) and triiodothyronine (T3), hormones that control everything from body temperature and heart rate to cellular metabolism and brain development. During pregnancy and early childhood, iodine is particularly crucial for fetal brain development, and deficiency can result in intellectual disabilities and developmental delays.
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Mild iodine deficiency can cause goiter, an enlargement of the thyroid gland, while more severe deficiency may lead to hypothyroidism, characterized by fatigue, weight gain, cold intolerance, and depression.
The recommended daily intake is about 150 micrograms for adults, increasing to 220–290 mcg during pregnancy and breastfeeding. While iodine deficiency is rare in many countries due to the widespread use of iodized salt, it remains a concern in areas where iodized salt is not commonly used or where soil iodine is low.
Good dietary sources include iodized salt, seaweed (kelp, nori), fish, dairy products, eggs, and shrimp. However, excessive iodine—often from supplements or overconsumption of seaweed—can also disrupt thyroid function.
In summary, iodine is the metabolic spark behind your thyroid’s ability to regulate your body’s speed and rhythm. Just the right amount ensures mental sharpness, energy balance, and hormonal harmony, especially during life’s most vulnerable stages like pregnancy and infancy.
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