How to take it
Iodine and the thyroid
Updated: November 2, 2026
Iodine is needed for thyroid hormones. Central Asia is naturally low in iodine, so the simplest fix is iodised salt.
- Daily need: 150 mcg for adults, 220–250 mcg in pregnancy and breastfeeding.
- Upper limit: 600 mcg a day (EFSA); too much iodine harms the thyroid too.
- With thyroid disease (hypo-/hyperthyroidism, nodules, autoimmune thyroiditis) or on thyroid medicine, take iodine only with an endocrinologist.
Tired, always cold, losing hair? Get a TSH test first.
General sports-nutrition guidance, not medical advice. If you have a condition, are pregnant or take medication, check with your doctor first.