What is Iodine?

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Iodine is an essential mineral that helps your thyroid gland make hormones that control your metabolism, growth, and brain development. It’s especially important during pregnancy and early childhood for proper brain development. While your body needs iodine, consuming too much can cause thyroid problems, just as getting too little can.

Experts

Neuroscientist Dr. Andrew Huberman emphasizes iodine's critical role in thyroid function and metabolism, which are essential for energy and brain health. He notes that while most people get enough iodine from their diet, those on restrictive diets might need to supplement, and he highlights iodine's anti-inflammatory effects, which may support cognitive function by reducing inflammation Huberman Lab Podcast #17.

Biomedical scientist Dr. Rhonda Patrick discusses how iodine deficiency can make goitrogenic foods like kale problematic for thyroid health, suggesting that adequate iodine intake is key to mitigating these effects and maintaining optimal thyroid function The Joe Rogan Experience #502.

Physician and carnivore diet advocate Dr. Paul Saladino points out that certain plants can negatively affect thyroid function, implying the importance of iodine for thyroid health, possibly from animal sources like fish or dairy, to ensure adequate intake Best Joe Rogan Podcasts About Nutrition.

Optimal

For optimizing brain function and energy, neuroscientist Andrew Huberman suggests ensuring an iodine intake aligning with the Recommended Dietary Allowance (RDA) of 150 micrograms per day for adults, ideally from food sources like sea salt, kelp, and seaweed. He notes that while most people meet this through diet, those on restrictive diets may need to supplement, but cautions against exceeding the upper limit of 1,100 micrograms per day to avoid toxicity, which can disrupt thyroid function and energy metabolism.

Pregnancy

For pregnancy, neuroscientist Andrew Huberman emphasizes that iodine intake should be carefully managed, with a recommended intake of 220 micrograms daily for pregnant women and 290 micrograms for breastfeeding women, from sources like fish, dairy, or supplements, to support fetal brain development. This exceeds the RDA for non-pregnant adults (150 micrograms) but aligns with increased needs, though he advises against exceeding 1,100 micrograms daily to avoid risks like thyroid dysfunction, recommending consultation with a healthcare provider.

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 150-200 mcg/day with appropriate cofactors
Cognitive optimization female: 150-200 mcg/day with appropriate cofactors
Energy optimization male: 150-200 mcg/day (standard activity), 200-300 mcg/day (athletic performance)
Energy optimization female: 150-200 mcg/day (standard activity), 200-300 mcg/day (athletic performance)
Optimal blood levels: Urinary iodine concentration 100-200 μg/L

Five best animal sources:

Cod: 85g (3 oz) provides 99 mcg (150 mcg RDA reached with 4.5 oz)
Oysters: 85g (3 oz) provides 93 mcg (150 mcg RDA reached with 4.8 oz)
Shrimp: 85g (3 oz) provides 35 mcg (150 mcg RDA reached with 12.9 oz)
Egg: 1 large provides 24 mcg (150 mcg RDA reached with 6.3 eggs)
Milk: 240ml (1 cup) provides 56 mcg (150 mcg RDA reached with 2.7 cups)

Five best non-animal sources:

Iodized salt: 1.5g (¼ tsp) provides 71 mcg (150 mcg RDA reached with ½ tsp)
Seaweed, nori: 10g (1 sheet) provides 232 mcg (150 mcg RDA reached with 0.65 sheet)
Seaweed, kelp: 7g (1 tablespoon) provides 2,000-4,000 mcg (excessive amount, use with caution)
Prunes, dried: 60g (5 prunes) provides 13 mcg (150 mcg RDA reached with 58 prunes)
Navy beans, cooked: 180g (1 cup) provides 32 mcg (150 mcg RDA reached with 4.7 cups)

Consistent intake required? Yes, iodine is not stored in large amounts in the body. Daily replenishment is necessary for optimal thyroid function. Maintaining consistent intake is essential for metabolic regulation, energy production, and cognitive health.

Are higher doses dangerous? Upper limit is 1,100 mcg/day for adults. Higher doses may disrupt thyroid function, causing either hypothyroidism or hyperthyroidism. Those with existing thyroid conditions should be particularly cautious with supplementation. Acute toxicity requires much higher doses (>2,000 mcg/day).

Optimal timing for intake:

With meals: Consuming iodine-rich foods or supplements with meals improves absorption
Consistent schedule: Taking iodine at the same time each day supports steady thyroid hormone production
Morning: Some evidence suggests that morning intake may better support daily metabolic rhythm
Away from goitrogens: Consuming iodine separately from goitrogenic foods (raw cruciferous vegetables, soy) maximizes utilization

Introduction

Iodine is an essential trace mineral that is crucial for the synthesis of thyroid hormones, thyroxine (T4) and triiodothyronine (T3). These hormones regulate metabolism, energy production, cellular function, growth, and development throughout the body. Iodine plays several vital roles:

Thyroid hormone production and regulation
Metabolic rate control
Energy production and utilization
Brain development and cognitive function
Immune system modulation
Protection against certain forms of radiation
Proper reproductive function
Antioxidant activity

In the human body, approximately 70-80% of iodine is concentrated in the thyroid gland, with the remainder distributed in various tissues including the mammary glands, salivary glands, gastric mucosa, and blood.

According to Dr. Andrew Huberman, thyroid function and iodine status significantly impact cognitive alertness, energy levels, and overall brain function. Dr. Paul Saladino emphasizes iodine’s role in metabolic health, while Dr. Rhonda Patrick highlights its importance for neurological development and function throughout life.

Effects at Different Iodine Levels

Optimal Levels

Efficient thyroid hormone production and regulation
Proper metabolic rate and energy production
Normal body temperature regulation
Optimal cognitive function and mental clarity
Healthy immune system function
Normal growth and development in children
Proper reproductive function
Healthy skin, hair, and nail growth
Stable mood and emotional regulation
Efficient cellular energy utilization
Balanced inflammatory responses

Deficiency

Reduced thyroid hormone production
Slowed metabolism
Fatigue and low energy
Mild cognitive impairment
Cold intolerance
Slight weight gain
Dry skin
Mild hair loss
Reduced exercise tolerance
Mild depression or mood changes
Goiter (enlargement of the thyroid gland)

Severe Deficiency

Hypothyroidism
Significant fatigue and weakness
Brain fog and cognitive impairment
Substantial weight gain
Myxedema (severe swelling)
Depression and mood disorders
Menstrual irregularities
Decreased fertility
Impaired growth and development in children
Cretinism in infants (severe developmental delay)
Enlarged thyroid (goiter)
Reduced heart rate
Constipation
Impaired immune function

Excess (Iodine Toxicity)

Hyperthyroidism or hypothyroidism (paradoxical)
Thyroid inflammation (thyroiditis)
Increased heart rate
Anxiety and nervousness
Weight loss despite increased appetite
Tremors
Heat intolerance
Acne and skin rashes
Gastrointestinal distress
In severe cases, thyroid suppression and hypothyroid symptoms
Potential thyroid autoimmunity development

Recommended Dosage

Iodine intake is measured in micrograms (mcg or μg).

General Recommendations

By Age Group

Age Group	RDA (mcg/day)
Infants (0-6 months)	110 (AI)
Infants (7-12 months)	130 (AI)
Children (1-8 years)	90
Children (9-13 years)	120
Teens (14-18 years)	150
Adults (19+ years)	150
Pregnancy	220
Lactation	290

For Specific Body Types

Male (85kg, 181cm)

Standard RDA: 150 mcg/day
Adjusted for athletic activity: 200-300 mcg/day
For optimal cognitive performance (Huberman/Patrick): 150-200 mcg/day with appropriate cofactors

Female (52kg, 171cm)

Standard RDA: 150 mcg/day
Adjusted for athletic activity: 200-300 mcg/day
For optimal cognitive performance (Huberman/Patrick): 150-200 mcg/day with appropriate cofactors

The RDA represents the minimum amount needed to prevent deficiency in a healthy individual. Many experts suggest that optimal intake may be slightly higher (150-200 mcg daily) for cognitive and metabolic optimization. Both inadequate and excessive iodine can disrupt thyroid function, so balance is critical.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

Age Group	UL (mcg/day)
Infants (0-12 months)	Not established
Children (1-3 years)	200
Children (4-8 years)	300
Children (9-13 years)	600
Adolescents (14-18 years)	900
Adults (19+ years)	1,100
Pregnancy & Lactation (14-18 years)	900
Pregnancy & Lactation (19+ years)	1,100

For Specific Body Types

Male (85kg, 181cm)

Upper Limit: 1,100 mcg/day
Same upper limit applies regardless of body weight
Individual tolerance may vary based on thyroid health status

Female (52kg, 171cm)

Upper Limit: 1,100 mcg/day
Women may be more susceptible to thyroid disruption from excess iodine
Those with autoimmune tendencies may need to stay well below UL

Note: These upper limits apply to all forms of iodine intake, including food, supplements, and fortified products. Some experts like Dr. Brownstein have suggested that higher intakes may be beneficial in certain cases, but these approaches remain controversial and should only be pursued under medical supervision.

Dangerous Dose Levels

Acute Toxicity: Generally requires very high doses, typically over 2,000 mcg/day consistently
Chronic Toxicity: Can occur at lower doses (>1,100 mcg/day) with prolonged exposure
Thyroid Disruption: May occur at much lower doses in susceptible individuals with pre-existing thyroid conditions

Signs of Iodine Excess

Symptoms of iodine toxicity (iodism) include:

Burning sensation in mouth, throat, and stomach
Nausea and vomiting
Abdominal pain
Diarrhea
Metallic taste
Increased salivation
Skin rashes
Eye irritation and swelling of eyelids
Thyroid enlargement (goiter)
Thyroid dysfunction (hyper or hypothyroidism)
Increased risk of thyroid autoimmunity in susceptible individuals

Health Effects and Benefits

Thyroid Function

Essential for production of thyroid hormones T3 and T4
Regulates thyroid metabolism and health
Prevents goiter and hypothyroidism
Supports proper thyroid hormone receptor function
Ensures appropriate thyroid feedback mechanisms
Assists in proper thyroid cell growth
Helps maintain appropriate thyroid size and function
Enables proper hormone storage within the thyroid

Energy Production

Supports metabolic rate through thyroid hormone regulation
Enhances mitochondrial function
Improves oxygen utilization in tissues
Supports glucose metabolism
Enhances cellular ATP production
Improves energy substrate utilization
Supports thermogenesis and heat production
Prevents fatigue associated with hypothyroidism

Brain Function and Development

Critical for fetal brain development
Supports myelination of neurons
Enhances cognitive function and mental clarity
Supports neurotransmitter production and regulation
Improves memory and learning capacity
Maintains brain energy metabolism
Supports neuroplasticity
Protects against cognitive decline

Immune System

Modulates immune responses
Has antimicrobial properties
Acts as an antioxidant in certain tissues
Supports white blood cell function
Enhances mucus membrane defense
Helps regulate inflammatory responses
May help protect against certain infections
Supports overall immune balance

Reproductive Health

Supports fertility in both men and women
Maintains proper hormonal balance
Supports fetal development
Ensures proper uterine function
Supports breast tissue health
Helps regulate menstrual cycles
Influences testosterone production in men
Supports libido through metabolic and hormonal effects

Deficiency Symptoms

Iodine deficiency can cause:

Goiter (enlarged thyroid gland)
Fatigue and weakness
Weight gain
Dry, flaky skin
Hair loss
Cold intolerance
Slow heart rate
Constipation
Depression
Impaired memory
Difficulty concentrating
Muscle weakness and cramps
Heavy or irregular menstrual periods
Reduced fertility
Growth retardation in children
Intellectual disability (if deficiency occurs during development)
Reduced exercise capacity
Poor temperature regulation
Hoarse voice
Puffy face
Slow reflexes
Impaired immune function

Sources of Iodine

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Iodine Content (mcg)	Amount to Reach RDA (150 mcg)	Amount to Reach UL (1,100 mcg)
Cod	85g (3 oz)	99	129g (4.5 oz)	945g (33.4 oz)
Oysters	85g (3 oz)	93	137g (4.8 oz)	1,006g (35.5 oz)
Shrimp	85g (3 oz)	35	364g (12.9 oz)	2,671g (94.3 oz)
Egg	1 large	24	6.3 eggs	45.8 eggs
Milk	240ml (1 cup)	56	643ml (2.7 cups)	4,714ml (19.6 cups)
Yogurt	170g (6 oz)	58	440g (15.5 oz)	3,224g (113.8 oz)
Cheese, cheddar	28g (1 oz)	12	350g (12.5 oz)	2,567g (91.7 oz)
Tuna, canned	85g (3 oz)	17	750g (26.5 oz)	5,500g (194.1 oz)
Beef liver	85g (3 oz)	16	797g (28.1 oz)	5,844g (206.3 oz)

Plant Sources and Fortified Foods

Food	Serving Size	Iodine Content (mcg)	Amount to Reach RDA (150 mcg)	Amount to Reach UL (1,100 mcg)
Iodized salt	1.5g (¼ tsp)	71	3.2g (½ tsp)	23.2g (3.9 tsp)
Seaweed, nori	10g (1 sheet)	232	6.5g (0.65 sheet)	47.4g (4.7 sheets)
Seaweed, kelp	7g (1 tbsp)	2,000-4,000	less than 1 tbsp	less than 1 tbsp
Prunes, dried	60g (5 prunes)	13	692g (58 prunes)	5,077g (423 prunes)
Navy beans, cooked	180g (1 cup)	32	844g (4.7 cups)	6,188g (34.4 cups)
Corn, cooked	165g (1 cup)	14	1,768g (10.7 cups)	12,964g (78.6 cups)
Bread, enriched	30g (1 slice)	45	100g (3.3 slices)	733g (24.4 slices)
Potato with skin	1 medium	60	2.5 potatoes	18.3 potatoes
Cranberries	95g (1 cup)	100	143g (1.5 cups)	1,045g (11 cups)

*Note: Iodine content can vary significantly based on geographic location, soil content, feed composition for animals, food processing, and more. These values are averages and may differ from actual products. Seafood and foods containing iodized salt are consistently the best sources of iodine.

Supplements

Types of Iodine Supplements

Potassium Iodide: Most common form, stable and well-absorbed
Nascent Iodine: Claimed to be more bioavailable, though evidence is limited
Lugol’s Solution: Contains both iodine and potassium iodide
Kelp or Seaweed Supplements: Natural source but can have variable iodine content
Multivitamin/Mineral Complexes: Often contain small amounts of iodine
Iodine + Tyrosine Combinations: Support thyroid hormone production
Liquid Iodine: Various forms of iodine in liquid form for easier dosing

Considerations When Choosing Supplements

Dosage: Start with lower doses (150-200 mcg) and increase gradually if needed
Form: Potassium iodide is the most researched and reliable form
Quality: Select brands with third-party testing (USP, NSF, ConsumerLab)
Additional Ingredients: Some formulations include selenium, zinc, or tyrosine for thyroid support
Pre-existing conditions: Those with autoimmune thyroid disease should consult a healthcare provider
Testing: Consider testing thyroid function before supplementing
Seafood intake: Those consuming regular seafood may not need additional supplementation
Iodized salt usage: Regular use of iodized salt may provide sufficient iodine

Dr. Huberman and Dr. Patrick emphasize that iodine supplementation should be approached cautiously, and that it’s better to get iodine from food sources when possible. Dr. Saladino highlights that seafood-inclusive carnivore diets often provide adequate iodine without supplementation.

Iodine Optimization Strategies

Absorption Enhancement

Selenium Synergy: Ensure adequate selenium status (55-70 mcg/day) for optimal iodine utilization
Vitamin A: Supports thyroid receptor function and enhances iodine utilization
Zinc Status: Maintain optimal zinc levels to support thyroid hormone production
Iron Sufficiency: Required for thyroid peroxidase enzyme function
Avoid Excessive Goitrogens: Limit raw cruciferous vegetables and soy if iodine intake is borderline
Spread Intake: Consuming smaller amounts throughout the day may improve utilization
Salt Form: Iodized salt provides stable, consistent amounts

Dietary Strategies

Seafood Focus: Include seafood 2-3 times weekly for natural iodine
Egg Inclusion: Regular consumption of whole eggs provides consistent iodine
Dairy Consideration: If well-tolerated, dairy products offer reliable iodine
Strategic Salt Usage: Using iodized salt for cooking and table use
Seaweed Rotation: Occasional use of nori sheets or small amounts of seaweed
Avoid Excess Goitrogens: Cook cruciferous vegetables if consuming large amounts
Iodine-Rich Meal Planning: Creating weekly meal rotation that ensures adequate intake
Regional Awareness: Those in inland areas may need more intentional iodine inclusion

Supplement Strategies for Optimal Energy

Testing First: Check thyroid markers (TSH, Free T3, Free T4) before supplementing
Start Low: Begin with 150 mcg if needed and assess response
Cofactor Integration: Ensure adequate selenium (55-70 mcg) for proper utilization
Pulse Method: Some practitioners recommend taking iodine supplements 5 days on, 2 days off
Morning Dosing: Taking iodine earlier in the day may better support metabolic function
Monitoring Protocol: Regular thyroid function testing during supplementation
Thyroid Support Complex: Combining with selenium, zinc, and tyrosine for comprehensive support
Individualization: Adjusting dose based on personal response and needs

Synergistic Nutrients

Selenium: Critical for iodothyronine deiodinase enzymes that activate and deactivate thyroid hormones
Zinc: Required for thyroid hormone receptor function
Iron: Necessary for thyroid peroxidase enzyme activity
Vitamin A: Supports thyroid receptor function and sensitivity
Vitamin D: Works with iodine for immune balance and thyroid health
Magnesium: Supports energy production pathways regulated by thyroid hormones
Vitamin E: Provides antioxidant protection for the thyroid gland
B Vitamins: Support energy production processes regulated by thyroid hormones
Tyrosine: Amino acid required for thyroid hormone synthesis

Special Considerations

Pregnancy and Breastfeeding

Iodine needs increase substantially during pregnancy and lactation
Inadequate iodine is linked to impaired neurological development in the fetus
Severe deficiency can lead to cretinism and intellectual disability
RDA increases to 220 mcg during pregnancy and 290 mcg during lactation
Even mild deficiency during pregnancy may affect child’s neurocognitive development
Prenatal vitamins often contain iodine, but amounts vary significantly
Pregnant women consuming restricted diets (e.g., vegan, low-salt) should pay special attention to iodine intake
Breast milk iodine content directly reflects maternal intake

Medical Conditions Affecting Iodine

Hashimoto’s thyroiditis: May be sensitive to both deficiency and excess
Graves’ disease: Often requires careful monitoring of iodine intake
Thyroid nodules: May be affected by iodine status
Hypothyroidism: Requires adequate iodine but with careful monitoring
Hyperthyroidism: May be exacerbated by excessive iodine
Fibrocystic breast disease: Sometimes responsive to iodine status
Iodine allergy: True iodine allergy is rare, but contrast dye reactions are sometimes misinterpreted as iodine allergy

Medication Interactions

Thyroid medications: Levothyroxine absorption may be affected by timing of iodine supplements
Lithium: Can increase iodine retention and affect thyroid function
Amiodarone: Contains iodine and can affect thyroid function
ACE inhibitors: May interact with potassium in potassium iodide supplements
Potassium-sparing diuretics: May increase risk of hyperkalemia when combined with potassium iodide
Anti-thyroid medications: Direct interaction with thyroid function
Corticosteroids: Can affect thyroid hormone metabolism

Personalized Recommendations

For Male (85kg, 181cm)

Aim for the RDA of 150 mcg/day; athletic individuals may benefit from 200-300 mcg/day
Include seafood 2-3 times weekly, with emphasis on white fish or shellfish
Use iodized salt for cooking and at the table (¼ tsp provides about 71 mcg)
Consider adding 1-2 eggs daily for consistent iodine intake
If supplementing, start with 150 mcg daily and monitor for changes in energy, body temperature, and cognitive function
Ensure adequate selenium intake (55-70 mcg daily) for proper iodine utilization
For optimal thyroid function, maintain sufficient zinc (15-30 mg) and vitamin A intake
Test thyroid markers (TSH, Free T3, Free T4) annually, especially if experiencing fatigue or cognitive changes
For cognitive optimization, maintain consistent iodine intake rather than cycling high and low

For Female (52kg, 171cm)

Target the RDA of 150 mcg/day; active women may benefit from 200-250 mcg/day
Include iodine-rich foods consistently, with emphasis on seafood and eggs
Use iodized salt regularly unless consuming frequent seafood
Due to higher risk of autoimmune thyroid issues in women, approach supplementation cautiously
If supplementing, start with 150 mcg every other day, then daily if well-tolerated
Be aware that menstrual cycles and hormonal contraceptives may affect thyroid function
Get thyroid testing regularly, especially if planning pregnancy
For energy optimization, ensure combined adequacy of iodine, selenium, and iron
Monitor for changes in menstrual regularity, energy levels, or mood that could indicate thyroid shifts

Activity-Level Adjustments

Sedentary: Standard RDA is usually sufficient
Moderately Active: Increase by 25-50 mcg/day
Athletic/Intense Training: Increase by 50-100 mcg/day
Endurance Athletes: May require increases of 50-150 mcg/day during intense training periods
Heat Exposure: Higher iodine needs due to losses through sweat
Recovery Phases: Return to baseline intake rather than continuing higher doses

Iodine for Cognitive Performance

Current Research Highlights

Iodine is essential for brain development throughout life, not just prenatally
Optimized thyroid function supports efficient brain energy utilization
Proper iodine levels support neurotransmitter production and function
Mild iodine deficiency can impair cognitive processing speed and memory
Optimal iodine status supports neuroplasticity and learning capacity
Affects dopamine, acetylcholine, and other neurotransmitter systems
Supports microglial function and neuroinflammatory regulation
Contributes to brain antioxidant capacity

Implementation Strategies

Prioritize consistent iodine intake rather than periodic high doses
Combine with omega-3 fatty acids for synergistic brain health benefits
Ensure adequate selenium status for optimal thyroid-brain axis function
Support with B-vitamins for enhanced neurotransmitter production
Monitor cognitive impacts: processing speed, verbal fluency, memory recall
Adjust intake based on cognitive response, energy levels, and thyroid markers
Consider higher-normal intake (150-200 mcg) during periods of cognitive demand
Support with adequate sleep and stress management for optimal brain-thyroid function

Iodine for Energy Production

Metabolic Mechanisms

Critical for thyroid hormone production, the body’s primary metabolic regulator
Thyroid hormones increase basal metabolic rate and energy expenditure
Supports mitochondrial efficiency and ATP production
Enhances oxygen utilization in tissues
Regulates body temperature and thermogenesis
Influences glucose metabolism and insulin sensitivity
Affects fat utilization for energy
Supports cellular energy homeostasis

Implementation Strategies

Consistent daily intake rather than sporadic high doses
Morning iodine consumption aligns with natural metabolic patterns
Combine with selenium, zinc, and magnesium for optimal energy metabolism
Pair with B-complex vitamins for enhanced cellular energy production
Integrate with adequate protein intake for thyroid hormone building blocks
Monitor body temperature as an indicator of metabolic rate
Adjust intake based on energy levels, recovery, and performance
Support with proper sleep and stress management for optimal thyroid function

Expert Insights

Dr. Huberman emphasizes iodine’s critical role in brain energy utilization and cognitive alertness
Dr. Rhonda Patrick highlights the connection between optimal thyroid function and mitochondrial efficiency
Dr. Paul Saladino discusses the importance of iodine-rich seafood in metabolic optimization
Dr. Shawn Baker notes adequate iodine as a consideration for athletes on restrictive diets
Research suggests that even mild suboptimal iodine status can impact energy, cognition, and recovery

Summary

Iodine is a critical trace mineral essential for thyroid function, metabolism, energy production, and brain development. Its careful balancing in the body directly impacts cognitive performance, energy levels, and overall metabolic health.

Getting Enough: Most people benefit from consistent intake of iodine-rich foods including seafood, eggs, dairy, and iodized salt
Avoiding Excess: Stay below the upper limit of 1,100 mcg/day, as excessive iodine can disrupt thyroid function similar to deficiency
Best Approach: Maintain consistent, moderate intake rather than cycling between deficiency and excess
Testing: Consider assessing thyroid function (TSH, Free T3, Free T4) when optimizing iodine intake
Form Matters: Food sources provide a balanced approach; if supplementing, potassium iodide is most reliable
Energy Optimization: Focus on supporting complete thyroid function with selenium, zinc, and tyrosine alongside adequate iodine
Cognitive Enhancement: Maintain optimal iodine status alongside omega-3 fatty acids and other brain-supportive nutrients
Synergistic Approach: Combine with appropriate cofactors like selenium (55-70 mcg/day) for optimal results

Remember that individual nutritional needs vary based on activity level, stress, dietary pattern, geography, and genetic factors. Those with pre-existing thyroid conditions should consult with a healthcare provider before making significant changes to iodine intake.