Head-to-head evidence comparison — which supplement is right for you?
Iodine wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
150-300mcg for maintenance; higher only if deficient under supervision
Any time with food
Potassium iodide (most common and studied)
500-1000mg
Morning with food
Mitopure (highly pure, bioavailable form)
4-12 weeks
4-8 weeks
4-8 weeks
8-16 weeks
8-16 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).
Effect of different mouthwashes on ventilator-related outcomes and mortality in intensive care unit patients: A network meta-analysis
Australian critical care : official journal of the Confederation of Australian Critical Care Nurses (2025) · Meta analysis · n=1644
Oxidising agents showed a trend towards reducing the incidence of VAP compared to the control group (risk ratio: 0.24, 95% confidence interval: 0.05-1.10).
The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study (DIRECT PLUS)
The American journal of clinical nutrition (2022) · Rct · n=284
Among 284 participants (88% men; mean age: 51 y; BMI: 31.2 kg/m2; APOE-ε4 genotype = 15.7%), 224 (79%) completed the trial with eligible whole-brain MRIs.
Urolithin A induces mitophagy and prolongs lifespan
Nature Medicine (2016) · Preclinical
Extended lifespan in animal models
Unveiling the Anticancer Potential of Urolithin A in Colorectal Cancer: A Systematic Review
Oncology research (2026) · Systematic review
Systematic review examining Urolithin A efficacy
Iodine has a higher evidence score (9/10 vs 8.5/10) and wins in 2 of 3 categories.
For boost daily energy, Iodine has a higher relevance score (95 vs 75).
No known interactions between Iodine and Urolithin A have been documented in our database. However, always consult a healthcare provider before combining supplements.