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Low dietary levels of iodine were thought to be a problem in the past or in developing countries only. However, new research shows that 50% of Australian children and pregnant women may be iodine deficient. These alarming statistics are prompting a widespread call to action as it’s no surprise to hear that iodine appears to have become the forgotten nutrient.
So what is iodine?
Don’t be alarmed if you don’t know the role of or dietary sources of iodine. In fact, a recent Newspoll survey revealed that almost 1 in 3 Australian parents have never heard about iodine or its health benefits for children. In addition 78% admit to not considering the health benefits of iodine when buying food. The International Council for the Control of Iodine Deficiency Disorders (ICCIDD) believes the lack of awareness amongst parents is a significant problem.
Iodine is an essential mineral, vitally important for growing children. It plays a specific role in mental and physical development. Iodine deficiency is in fact the world’s leading cause of mental retardation in children. Iodine is also used to make thyroid hormones and deficiency results in many disorders including goitre or enlargement of the thyroid gland.
Why the new concerns about iodine?
There are a number of theories to explain why our food supply has become iodine depleted. These include our good health steps towards cutting back on our table salt intake. In the past most table salts were iodised while today we are more inclined to use gourmet sea salt or river salt which are not iodised. In addition it appears that the majority of our salt intake comes from processed foods and manufacturers tend not to use iodised salt. There have also been changes in the production of dairy foods that have resulted in less iodine leaching into milk and dairy products. We may also be experiencing a possible reduction of iodine levels in Australian soils.
In Australia, studies indicate that in New South Wales and Victoria there is the presence of mild-to-moderate iodine deficiency in all groups tested. Western Australia and Queensland appear to have adequate intakes, while South Australia is borderline.
 What are the dietary sources?
Iodine is widespread in the environment but it is chiefly derived from the soil and ocean. The most potent source in the diet is marine fish and seafood, along with kelp and seaweed like that used in nori rolls for sushi. So encourage your kids to enjoy canned and marine fish and sushi from an early age. Eggs, dairy foods and some vegetables grown in iodine-rich soils are also good sources.
Meeting iodine needs
It’s actually quite challenging to meet needs from the diet, especially for children and teens. To give you an example a 14 year old requires 150 micrograms of iodine a day. A poached egg only has 20 micrograms. Even if children are great fish eaters they are only getting around 50micrograms in a tin of salmon. And while you can still buy iodised salt, as a rule most people need to still cut down on their salt intake for heart and bone health.
Suggestions of mandatory fortification of bread with iodised salt is currently under review in Australia while bakers in New Zealand will now by law have to fortify their bread with iodine. Also keep a look out for new foods with added iodine such as MILO B Smart as the food industry responds to calls for increased fortification of our food supply. Check out our handy iodine counter for more info.
Recommended Dietary Intake Iodine
Children 4-8yrs 90ug
9-13yrs 120ug
14-18yrs 150ug
Adults: >18yrs 150ug
Pregnant women: 220ug
Lactating women: 270ug
Iodine Counter
 Which food? How much Iodine? (micrograms)
Vegetables 1 serve < 5
1 egg, 55g 20.1
Gouda Cheese, 40g 13.6
Seaweed (Nori), 1 sheet 16
Swiss cheese 40g 23.6
Milk, 200mL 31.8
Yoghurt low fat fruit, 200g 33.4
Fish, eg bream 100g 35.2
Pink Salmon, tinned, brine drained, 85g 51
MILO B Smart 20g with 200ml skim milk 60
Sea weed ( red algae) 174
How can I find out my iodine status?
A person may have low iodine levels without showing symptoms. The most reliable way to check your iodine intake is to ask your doctor to order a urine test. Your doctor may also use a blood test to ensure that your thyroid hormone levels are normal.
What about supplements?
Iodine is a listed ingredient in a range of multivitamin supplements available at health food stores, and the dose can vary from 50–150 micrograms per tablet. Kelp tablets are a type of seaweed extract, and can provide an alternative iodine source.
Most people should aim to meet iodine requirements from their food supply, however supplements may be beneficial during pregnancy and breastfeeding. But check with your doctor before starting to take iodine (or any other) supplements. As applies to many supplements and over-the-counter drugs, too much iodine can be toxic.
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