MineralNo.023
Iodine
Thyroid hormones, metabolism.
Typical / RDA150 mcg
Upper limit1,100 mcg
EvidenceModerate
How to take it
Timing With a mealFood OptionalForm Potassium iodide
What to know
Iodized salt and seafood cover most people. Both too little and too much disrupt the thyroid, so supplementing without a known need can backfire.
Interactions & cautions
- Excess (e.g. kelp mega-doses) can trigger thyroid dysfunction.
Do you actually need it?
Use iodized salt? You likely already get enough.
Questions people ask about iodine
- Can You Take Iodine and Selenium Together? Absorption and SafetyYes, iodine and selenium are safe and often beneficial to take together for thyroid health. They work synergistically, with selenium protecting the thyroid during iodine metabolism.
- How much iodine is too much? Safe daily dose and side effectsExceeding the daily upper limit of 1,100 mcg of iodine can disrupt thyroid function. Understand safe doses and common sources of excess.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.