Keep a reliable iodine source
Adequate iodine supports thyroid function and is especially important during pregnancy.
The number, drawn
Why it matters
The thyroid needs iodine to make hormones that regulate the body and support fetal development. NIH recommends 150 micrograms daily for adults, with higher needs during pregnancy. Iodized salt can help prevent deficiency, but meeting iodine needs should not mean eating more salt.
How to do it
- If you use table salt, choose an iodized version while keeping the amount small.
- Include suitable iodine sources such as dairy, eggs or fish.
- If avoiding these foods, check whether alternatives are fortified with iodine.
- During pregnancy, review iodine sources and prenatal supplement contents with your maternity team.
Thyroid disease or a prescribed low iodine diet needs individual guidance. Avoid high dose iodine or kelp supplements unless advised.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Recall yesterday: did you have dairy, eggs, fish or iodine fortified food? If none, identify a possible gap to review.
5 minutes
Check your salt or plant drink label for iodine; do not increase salt or change a prescribed low iodine diet.
15 minutes
List your iodine food sources and any prenatal supplements. If pregnant, vegan or living with thyroid disease, prepare questions for your clinician.
A plan
Check your source, then keep it reliable
- Stage 1: Check labels and identify whether you have a regular iodine source.
- Stage 2: If a source is missing, discuss suitable foods or supplements, especially in pregnancy or with thyroid disease.
- Stage 3: Recheck when changing your main plant drink, prenatal or diet; keep any prescribed low iodine instructions.
In real life
- If you already use salt, buy an iodized version without increasing the amount.
- Include dairy, eggs or suitable fish as iodine sources if you eat those foods.
- If vegan, check whether your usual plant drink specifically lists added iodine.
Watch out for
- Common mistakeDo not assume sea or Himalayan salt contains iodine: check for 'iodized' on the label.
- Common mistakeDo not use kelp supplements to guess your intake: discuss a reliable source with a clinician.
- Common mistakeDo not add extra salt to get iodine: keep salt low and review other sources.
Trusted guides
In Czechia
In Czechia, the recommended iodine intake is 150 µg a day for adults and children over 12, and 250 µg a day in pregnancy and breastfeeding.
In Germany, the DGE reference intake is 150 µg of iodine a day from age 13, 220 µg in pregnancy and 230 µg when breastfeeding. Pregnant and breastfeeding women are advised a 100 (to 150) µg supplement plus iodised salt, after checking with a doctor if they have thyroid disease.
In the Netherlands, adults need 150 µg of iodine a day, and 200 µg in pregnancy or when breastfeeding. Bread baked with iodised bakery salt is a key source, so eating little or no such bread can lead to a shortage.
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In Ukraine, the Public Health Center gives daily iodine needs as 150 mcg for adults and 200 to 250 mcg in pregnancy and breastfeeding. It advises iodised salt, but no more than 5 g a day, and no iodine supplements without consulting a doctor.
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- Established nutrient requirements and WHO guidance on preventing iodine deficiency
- The number
- Adults need 150 micrograms of iodine daily (NIH Office of Dietary Supplements, 2024)
- Outcome
- daily iodine requirement for nonpregnant, nonbreastfeeding adults
- Comparison
- NIH adult reference intake
- Tier 1 guidelineIodine: Health Professional Fact SheetNIH Office of Dietary Supplements, 2024
- Tier 1 guidelineHealthy dietWHO, 2026
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.