# Keep a reliable iodine source Published by Pawel Jozefiak. [About this project](https://healthy100.jock.pl/about/), [How we check sources](https://healthy100.jock.pl/methodology/) - Canonical: https://healthy100.jock.pl/adequate-iodine/ - Language: en - First published: 2026-09-27 - Evidence checked: 2026-09-28, using AI-assisted source verification - Clinical review: Not clinically reviewed - Number 70 of 100 in the list: https://healthy100.jock.pl/#adequate-iodine Adequate iodine supports thyroid function and is especially important during pregnancy. **The number:** Adults need 150 micrograms of iodine daily ([NIH Office of Dietary Supplements, 2024](https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/)) ## The evidence - Evidence grade: A. Grade A: meta-analyses of randomised trials, or a major guideline consensus. - Basis: Established nutrient requirements and WHO guidance on preventing iodine deficiency - Outcome: daily iodine requirement for nonpregnant, nonbreastfeeding adults - Comparison: NIH adult reference intake - Impact: 48/100. The impact score is an editorial prioritization heuristic for the general list, not a validated estimate of your personal risk. ## 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 1. If you use table salt, choose an iodized version while keeping the amount small. 2. Include suitable iodine sources such as dairy, eggs or fish. 3. If avoiding these foods, check whether alternatives are fortified with iodine. 4. During pregnancy, review iodine sources and prenatal supplement contents with your maternity team. ## Talk to a clinician first Thyroid disease or a prescribed low iodine diet needs individual guidance. Avoid high dose iodine or kelp supplements unless advised. ## Putting it into practice ### Start now - 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. ### What it looks like - 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. ### Common mistakes - Do not assume sea or Himalayan salt contains iodine: check for 'iodized' on the label. - Do not use kelp supplements to guess your intake: discuss a reliable source with a clinician. - Do not add extra salt to get iodine: keep salt low and review other sources. ### A structured start **Check your source, then keep it reliable** 1. Stage 1: Check labels and identify whether you have a regular iodine source. 2. Stage 2: If a source is missing, discuss suitable foods or supplements, especially in pregnancy or with thyroid disease. 3. Stage 3: Recheck when changing your main plant drink, prenatal or diet; keep any prescribed low iodine instructions. ### Trusted how-to guides - [Iodine: Fact Sheet for Consumers](https://ods.od.nih.gov/factsheets/Iodine-Consumer/), NIH Office of Dietary Supplements ## 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. [Národní zdravotnický informační portál (NZIP)](https://www.nzip.cz/clanek/1150-jod), checked 2026-09-28 ## In Germany 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. [Deutsche Gesellschaft für Ernährung](https://www.dge.de/gesunde-ernaehrung/faq/jod/), checked 2026-09-28 ## In Netherlands 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. [Voedingscentrum](https://www.voedingscentrum.nl/encyclopedie/jodium.aspx), checked 2026-09-28 ## In Ukraine 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. [Центр громадського здоров’я МОЗ України](https://phc.org.ua/news/vsesvitniy-den-schitopodibnoi-zalozi-yak-profilaktuvati-deficit-yodu), checked 2026-09-28 ## Sources - [Iodine: Health Professional Fact Sheet](https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/), NIH Office of Dietary Supplements, 2024 (Tier 1 guideline) - [Healthy diet](https://www.who.int/news-room/fact-sheets/detail/healthy-diet), WHO, 2026 (Tier 1 guideline) --- 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. Report an error: meet@jock.pl Reuse: CC BY 4.0, https://creativecommons.org/licenses/by/4.0/