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Head-to-head evidence comparison — which supplement is right for you?
Resistant Starch wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Mixed evidence
4 of 11 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
17 of 19 studies with measurable effects showed benefit.
Top outcomes
150-300mcg for maintenance; higher only if deficient under supervision
Any time with food
Potassium iodide (most common and studied)
15-30g daily
With meals, Divide throughout day for higher doses
Raw potato starch (unmodified) or green banana flour
4-12 weeks
4-8 weeks
2-4 weeks
4-8 weeks
1-2 weeks
First 1-2 weeks
Maternal Iodine Status and Birth Outcomes: A Systematic Literature Review and Meta-Analysis
Nutrients (2023) · Meta analysis · n=42269
Birth weight was similar between UIC ≥ 150 μg/L and <150 μg/L (difference = 30 g, 95% CI −22 to 83, p = 0.3, n = 13, I2 = 89%) with no evidence of linear trend (4 g per 50 μg/L, −3 to 10, p = 0.2, n = 12, I2 = 80%).
Iodine fortification of foods and condiments, other than salt, for preventing iodine deficiency disorders
The Cochrane database of systematic reviews (2019) · Meta analysis · n=4317
This is equivalent to an increase of 38.32 µg/L (95% CI 24.03 to 52.61 µg/L).
Systematic review and meta-analysis of iodine nutrition in modern vegan and vegetarian diets
The British journal of nutrition (2023) · Meta analysis · n=4421
Vegan diets had the poorest iodine intake (17·3 µg/d) and were strongly associated with lower iodine intake (P = < 0·001) compared with omnivorous diets.
Metabolic Effects of Resistant Starch Type 2: A Systematic Literature Review and Meta-Analysis of Randomized Controlled Trials
Nutrients (2019) · Meta analysis · n=670
However, these outcomes were heavily influenced by positive results from a small number of individual studies which contradicted the conclusions of the majority of trials.
Acute Effects of Dietary Fiber in Starchy Foods on Glycemic and Insulinemic Responses: A Systematic Review of Randomized Controlled Crossover Trials
Nutrients (2023) · Systematic review
Data on insoluble DF and glucose metabolism are scarce.
The Effects of Resistant Starch on Biomarkers of Inflammation and Oxidative Stress: A Systematic Review and Meta-Analysis
Nutrition and cancer (2022) · Meta analysis · n=739
We used from the effect size, as estimated by the standardized mean difference (SMD) with 95% confidence intervals (95%CI) to perform the random method meta-analysis, with P value ≦0.05 as statistically significant.
Based on meta-analyses showing urinary iodine concentration increases with supplementation. Effects only meaningful in iodine-deficient populations. Excessive intake (>300mcg) may increase thyroid cancer risk. Most studies used potassium iodide; kelp-derived forms have variable bioavailability.
Meta-analysis showed modest 3.32 mg/dL reduction in fasting glucose. Effects were heavily influenced by small number of positive studies, with majority showing mixed results. Higher doses increase GI side effects.
AI-estimated from published studies. Interpret as directional guidance.
Resistant Starch has a higher evidence score (9/10 vs 9/10) and wins in 2 of 3 categories.
For boost daily energy, Iodine has a higher relevance score (95 vs 55).
No known interactions between Iodine and Resistant Starch have been documented in our database. However, always consult a healthcare provider before combining supplements.