The daily requirement of iodine

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1. the daily requirement of iodine

Iodine is an essential trace element. It is an essential part of the thyroid hormones. Unfortunately, iodine deficiency is one of the most common deficiencies. In Germany about 30% of the entire population is affected by a deficiency of this trace element. The need for iodine in the body is determined by the production of thyroid hormones. In general, the daily requirement of iodine depends on various factors. These include age, sex, body weight, height and above all the general metabolic situation.
The German Society for Nutrition (DGE) recommends a daily intake of 180-200 micrograms of iodine for adults. For a small child, the recommended amounts of iodine are naturally lower. However, the recommended daily intake increases during physical activity, as iodine is excreted through sweat. The recommended daily intake of iodine for pregnant and breastfeeding women is approx. 230 µg, as they have to supply their child as well.

2. what is iodine?

Iodine is an important trace element for the human organism. Since iodine is only present in very small quantities in the body, it is best to take it in with food every day. The body cannot produce iodine itself. However, the thyroid gland can store small amounts of iodine. In exceptional cases, the iodine stores can be used.

Tasks of iodine:

  • Support of the thyroid gland function
  • Production of thyroid hormones
  • Maintenance of a normal energy metabolism
  • brain development
  • Baby's development (mental and physical)
  • Neutralization of free radicals
  • Fight against viruses, bacteria and fungi
  • Maintenance of normal skin

3. which foods contain iodine?

Iodine is contained in almost all foods. However, it is sometimes found in very small quantities. Especially iodine-containing foods are those that come from the sea. These include seafood, fish and algae.

Foods with high iodine content: (data in µ/100g)

iodised table salt approx. 2000

Sea salt approx. 50

Haddock approx. 300

mussels, prawns approx. 130

Cod approx. 150

Saithe approx. 100

Redfish ca. 90

Herring approx. 50

Tuna approx. 50

Sole approx. 20

Champinions approx. 5

milk approx. 8

eggs approx. 8

4. iodine as food supplement

Iodine should normally be absorbed by the body daily. The best way to do this is naturally through a healthy and balanced diet. However, many people find it very difficult to cover the complete requirement of trace elements. Then iodine should be taken in addition to this in order to avoid a lack of iodine.

Iodine is available in the form of dietary supplements in stores. It is offered in the form of iodine capsules and iodine tablets. Both forms are easy to handle and quickly enter the circulation. However, iodine tablets are sold in pharmacies, which in many cases have been manufactured with artificial additives or abroad. Iodine capsules often contain only the active ingredient in a vegetable cellulose shell and can therefore be produced without fillers. Iodine capsules or iodine tablets should be taken with sufficient liquid (for example water or juice). It does not matter whether iodine is taken before or after a meal. However, if you have a sensitive stomach and cannot take iodine tablets or iodine capsules on an empty stomach, you should eat something first and then take the food supplements.

In general, it should always be ensured that the product was produced in Germany in order to guarantee a consistently high product quality. If you buy a preparation from Germany, you can be sure that the product was also produced safely and is of high quality.

Jod Kapseln von Vitamineule

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5. conclusion: the daily requirement of iodine

Iodine is a trace element which is essential for the human body. It is needed for the production of the thyroid hormones thyroxine (T3) and triiodothyronine (T4). Since the organism cannot produce iodine itself, it must be taken in daily with food. The daily requirement of iodine depends on various factors such as sex, height and body weight. Those who cannot manage to absorb sufficient iodine can take iodine in the form of dietary supplements. These are available as iodine tablets or iodine capsules in stores.


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