Thyroid hormones
Iodine is an essential component of the thyroid hormones T4 and T3.
Iodine
MineralYour body needs iodine to make thyroid hormones, which help regulate metabolism and support normal growth and development.
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What it is
What Is Iodine?
Your body needs iodine to make thyroid hormones, which help regulate metabolism and support normal growth and development.
You do not need to memorize a nutrient chart. The useful part is knowing where it shows up in food, roughly how much you need, and what that can look like on an actual plate.
What the body uses it for
What Iodine Actually Does
Metabolism
Thyroid hormones help regulate metabolic activity throughout the body.
Growth
Adequate thyroid hormone is important for normal growth and development.
Nervous-system development
Iodine requirements are especially important during pregnancy and infancy.
How much you need
How Much Do You Need?
Recommended amounts depend on the nutrient, age, sex, and life stage. Some compounds do not have an established Dietary Reference Intake.
Use the authoritative source below for the current RDA, AI, upper limit, or other guidance that applies to Iodine.
See current intake guidance →Food sources
Where Iodine Shows Up in Food
You do not need to memorize this list. These are everyday examples of foods that can contribute Iodine. Amounts can change with serving size, variety, preparation, and fortification.
Iodized salt
Seaweed
Fish
Dairy foods
Eggs
Food composition reference: USDA FoodData Central.
Make it useful
What Does That Look Like on a Plate?
Knowing what is in your food is useful. Knowing what to do with it is better. Pick a food. Find a recipe. See what you already have. Plan the meal. Buy what is missing. Then go eat food.
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A little context matters
When More Isn't Better
Both too little and too much iodine can affect thyroid function. People with thyroid disease should discuss iodine supplements with their healthcare professional.
Food and supplements are not the same thing. Supplements can deliver much larger doses. Medications, pregnancy, kidney or liver function, allergies, and other health circumstances can change what is appropriate.
Evidence & trusted sources
Where This Information Comes From
NIH Office of Dietary Supplements – IodinePrimary nutrient reference
USDA FoodData CentralFood composition and nutrient data
Evidence last reviewed: October 2026
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