The recommended daily allowance (RDA) of iodine for adults who are not pregnant or breastfeeding is a mere 150 micrograms. The upper intake level — the maximum daily amount considered safe — is 1,100 mcg, or just over 1 milligram.
“It’s been called the Goldilocks mineral,” says Christianson. “For most nutrients, you have a much bigger buffer zone than that.”
The iodine you consume in food and drink is absorbed in your gut and circulated through your blood. If your iodine intake is sufficient, only 10 percent of circulating iodine is brought into your thyroid; the rest is excreted in your urine within 24 to 48 hours.
In healthy adults, the thyroid concentrates and stores enough iodine to meet your body’s requirements for two to three months. It sends out a tiny amount of iodine per day, about 80 mcg, to make thyroid hormones.
If you routinely fall short on iodine, your thyroid gradually stops producing enough thyroid hormone to support your health.
Understanding the Role of Iodine
We need just the right amount of iodine for health — not too little, not too much. Learn how to strike a balance at “Why Iodine Is Important for Your Health,” from which this article was excerpted.
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