What is iodine deficiency and how much iodine do you need every day?
Iodine deficiency is a widespread defect that appears if the body is not sufficiently supplied with the essential trace element iodine. Iodine is essential for the production of thyroid hormones thyroxine (T4) and trijodthyronine (t3), which regulate the metabolism and are of crucial importance for growth and development of the body.
The Recommended daily iodine supply Vary depending on the age and life situation:
- Infants (0-6 months): 40-50 µg
- Infants (7-12 months): 80 µg
- Children (1-8 years): 90-120 µg
- Children (9-13 years): 120-150 µg
- Young people and adults: 150-200 µg
- Pregnant and breastfeeding: 230-260 µg
A iodine deficiency occurs when the supply is below these recommendations. Pregnant women, breastfeeding and people who feed primarily on iodonal salt and iodine -poor food are particularly at risk.
Iodnawnic symptoms
The symptoms of a iodine lack can be varied and depend on the severity and duration of the defect. The most common signs include:
- Enlargement of the thyroid gland (struma)
- Weight gain
- fatigue
- Cold tolerance
- Dry skin
- Fragile nails
- constipation
- Muscle pain
- Joint complaints
- Concentration and memory problems
With serious and long -term iodine deficiency Development disorders of the brain occur in fetuses and toddlers, since iodine is essential for brain development.
Iodine deficiency symptoms in women
Due to hormonal changes, women are particularly susceptible to iodine deficiency. In addition to the general symptoms, the following symptoms may arise:
- Menstrual disorders
- Fertility problems
- Complications in pregnancy
- Postpartum underactive thyroid
Women with desire to have children in particular, pregnant women and breastfeeding should pay attention to sufficient iodine care and, if necessary, consult with their doctor.
Causes of iodine deficiency
The most common causes of a iodine deficiency are:
- Iodarman diet: In many regions of the world, floors and waters are iodarm, which leads to a low iodine recording through food. Areas away from the coast are particularly affected.
- Do not do iodized dining salt: The use of iodized dining salt is an effective method for iodine deficiency prophylaxis. The waiver, e.g. out of fear of too high salt consumption, can lead to a iodine deficit.
- One -sided nutrition: A diet that is poor in iodine -containing foods such as sea fish, seafood and dairy products favors a lack of iodine.
- Strumy substances: Certain food components such as glucosinolates in cabbage vegetables, flavonoids in soy and nitrate in drinking water can inhibit the iodine absorption into the thyroid gland and thus intensify a iodine deficiency.
- Increased iodine requirement: In certain phases of life such as pregnancy, lactation and growth, iodine requirements are increased. If this is not taken into account, a relative iodine deficiency can occur.
- Smoke: Cigarette smoke contains sophisticated substances that hinder the iodine absorption into the thyroid gland and increase the iodine requirement. Smokers have a higher risk of iodine deficiency.
A iodine deficiency usually develops gradually over a longer period of time. Therefore, it is important to ensure optimal iodine supply in the long term through a balanced diet and, if necessary, supplement in the long term.
Iodine for underactive thyroid
A hypothyroidism underactive is a common consequence of iodine deficiency. The thyroid does not produce enough hormones, which leads to the typical symptoms such as tiredness, weight gain and sensitivity to the cold.
If there is already an underactive thyroid, one is one careful iodine substitution under medical control advisable. Paradoxically, a sudden high iodine can worsen the symptoms and even trigger a life -threatening thyreotoxic crisis.
The treatment of underactive thyroid is primarily due to the Gift of synthetic thyroid hormone (levothyroxine). The dose is individually adjusted and regularly checked. The aim is to bring the hormone level back into balance and relieve the symptoms.
In addition to the hormone replacement therapy Balanced, yo -kingdom nutrition Important to cover the increased iodine requirement of the thyroid gland. Iodine preparations in low doses are often also prescribed.
Patients with thyroid underactive function should be cared for by a doctor and only adapt their iodine intake in consultation with the treating doctor to avoid over or undersupply.
Iodine for pregnancy
Iodine plays a particularly important role during pregnancy. The mother's thyroid hormones are essential for the Development of the underborned central nervous system, especially in the first months of pregnancy before the child's thyroid can produce hormones itself.
An iodine deficiency during pregnancy can have serious consequences:
- Increased miscarriage risk
- Prematureism
- Development disorders of the brain With reduced intelligence and neurological deficits
- Growth disorders of the fetus
- Congenital hypothyroidism (congenital hypothyroidism)
The Iodine needs increase during pregnancy around 50% to 230-260 µg per day. The reason for this is the increased thyroid hormone production of the mother, the iodontransfer to the fetus and the increased renal iodine excretion.
Pregnant women should therefore be on one Sufficient iodine intake Pay attention, preferably through a combination of iodine -containing foods and an iodine preparation in consultation with the caring doctor. Many prenatal vitamin preparations already contain the recommended amount of iodine.
Also with Desire to have children A good iodine supply is important because the critical phase of brain development begins very early in pregnancy. A iodine deficiency strum should be clarified and treated before a planned pregnancy.
Iodine in food
Vegan iodine sources (per 100 g)
- Fairy salt: 5213 µg
- Orange juice: 8.5 µg
- Spinat (raw): 6.7 µg
- Olives: 2.1 µg
- Rosins: 1.7 µg
- Celery (raw): 1.7 µg
- Sweet potatoes (baked): 1.5 µg
- Soy milk: 1.3 µg
- Plum juice: 1.3 µg
- Green leaf salad: 1.1 µg
Animal iodine sources (per 100 g)
- Lobster (cooked): 185 µg
- Cod (cooked): 172 µg
- Swiss cheese: 137 µg
- Oysters (cooked): 109 µg
- Parmesan: 82 µg
- Ricotta: 66 µg
- Mussels: 66 µg
- Eggs (cooked): 61 µg
- Fat -free Greek yogurt: 51 µg
- Mozzarella: 51 µg
The one by far The best iodine source is iodized dining salt, which contains more than 5000 µg of the mineral per 100 g. In Germany, the use of iodized dining salt is widespread, so that many foods indirectly contribute to iodine supply.
The iodine content is comparatively low among the other vegetable foods. There are noteworthy quantities, for example, in orange juice, raw spinach, olives and raisins. However, the values fluctuate significantly depending on the cultivation area and the nature of the soil.
Animal foods like significantly more iodine like Sea fish, seafood, eggs and dairy products. The leader is lobster and cod with held of over 150 µg per 100 g. But various types of cheese such as Swiss cheese or parmesan as well as eggs and yogurt also contribute to iodine supply.
Drinking against iodine deficiency
In addition to a balanced, yodreich diet, special Drinking meals help to cover the iodine requirement and prevent a deficit. Manufacturer like Saturo offer Astronaut food on that contains an optimized nutrient combination including iodine.
Such drinking meals can be a sensible addition, especially for people with an increased iodine requirement, such as pregnant women, breastfeeding, children and adolescents in growth or people with thyroid diseases. They are a practical and tasty option to stabilize the iodine level in the blood and to counteract deficiency symptoms.
The intake via drinking food enables a controlled and uniform absorption of iodine without having to consume larger amounts of yodretic foods such as sea fish or iodized dining salt. This can be particularly advantageous for people with restricted kidney function or iodine allergy.
