Iodine (Potassium Iodide / Kelp)
Essential trace mineral for thyroid hormone production — deficiency is common and affects metabolism, energy, and cognition.
Iodine is essential for synthesizing thyroid hormones T3 and T4, which regulate metabolism, energy, body temperature, and brain development. Deficiency remains common worldwide despite iodized salt, particularly in those avoiding salt or eating organic/unprocessed foods. Supplementation benefits those with true deficiency but excess can harm thyroid function.
Essential building block for T3 and T4
How Iodine works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
150-300mcg for maintenance; higher only if deficient under supervision
Take with food
| Form | Type |
|---|---|
| 💊Potassium iodide (most common and studied) | Recommended |
| 💊Kelp (natural but variable) | Alternative |
| 💊Nascent iodine | Alternative |
| 💊Lugol's solution | Alternative |
Kelp iodine content varies widely. Potassium iodide is more reliable for precise dosing.
Minimum: 8 weeks
Optimal: weeks
Cycling: Not required
Note: Can be taken any time. Consistent daily intake matters more than timing.
Restored thyroid function if deficient
Better energy and metabolism
Higher needs (220-290mcg); essential for fetal brain development
Controversial — may worsen autoimmune activity; consult endocrinologist
May alter thyroid medication requirements
Additive hypothyroid effects
Potassium iodide adds potassium load — may affect electrolyte balance or enhance fluid loss — may affect electrolyte balance or enhance fluid loss
Tip: Don't exceed recommended dose; monitor thyroid
Tip: Take with food
Tip: Reduce dose
Top studies from 38+ peer-reviewed papers
Greenwood DC et al. • Nutrients (2023)
“Whilst associations were modest-sized, we recommend maintaining iodine sufficiency in the population, especially for women of childbearing age on restricted diets low in iodide.”
Santos JAR et al. • The Cochrane database of systematic reviews (2019)
“The evidence on the effect of iodine fortification of foods, beverages, condiments, or seasonings other than salt on reducing goitre, improving physical development measures, and any adverse effects is uncertain.”
He Q et al. • Australian critical care : official journal of the Confederation of Australian Critical Care Nurses (2025)
“Antimicrobial mouthwashes, especially chlorhexidine, pose potential risks in ICU patients; oxidising solutions demonstrate relative safety.”
Machinski E et al. • The Journal of arthroplasty (2025)
“In this meta-analysis, chlorhexidine and povidone-iodine had a significantly reduced risk of PJI as compared with saline irrigation in total joint arthroplasty.”
Widmer AF et al. • JAMA (2024)
“Povidone iodine in alcohol as preoperative skin antisepsis was noninferior to chlorhexidine gluconate in alcohol in preventing SSIs after cardiac or abdominal surgery.”
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