In the first study of its kind, researchers at the University at Surrey are suggesting that those who drink milk alternatives (such as almond, hemp, soy, rice, oat, hazelnut or coconut) instead of cow’s milk (a good source of iodine) may be iodine deficient as a result. (1,2)
According to this study, published in October 2017 in The British Journal of Medicine, on average, the milk alternatives had just 1.7 to 2 percent of the iodine content of cow’s milk. (1)
While iodine deficiencies are becoming less prevalent, women of childbearing years and those on restrictive (healthy) diets are still at risk. (1)
Iodine is important during pregnancy as it is essential for normal fetal brain development. Previous research at the University of Surrey has shown that low iodine status in pregnant mothers is linked to lower IQ and reading scores in their children. (1)
During pregnancy and lactation, there is more iodine in the breast tissue than found in the thyroid, suggesting that iodine is an important nutrient for child development.
Today, many health-conscious individuals may not be getting their iodine needs met. Avoiding iodized salt, milk, fish and seaweed may be putting them at risk.
Many people have stopped eating fish for fear of mercury exposure, stopped seaweed due to potential radiation accumulation, replaced iodized salt with sea salt or another natural salt, and have replaced cow’s milk with milk alternatives.
In one study, iodine deficiency was noted in 25% of vegetarians and a whopping 80% of vegans. (4)
If you fall into any of these categories, consider getting your iodine levels checked. Most labs do a simple urine test, but this can easily be skewed because of what you may have eaten the night before.
For an accurate iodine test, I suggest a challenge—an at-home urine test for iodine. Urine is collected for 24 hours after taking an iodine supplement. Normally, the body will effortlessly excrete 90 percent of the iodine out through the urine. Excreting less than this can suggest the body is deficient, and iodine supplementation or dietary changes are indicated.
>>> Learn more about at-home iodine test kits here
The Iodine Dosage Debate
There is ample evidence that the recommended daily allowance for iodine currently set by the FDA (150mcg/day) is adequate, according to the National Institutes of Health. (2) It should be noted, however, that in the same report, there is ample evidence that higher dosages are generally well-tolerated and have additional health benefits. (2)
Other studies suggest that the FDA’s current iodine guidelines were set to prevent pathologies, and higher dosages may support health in ways the current standards do not. (3)
Seaweed, for example, is a mainstay in many Asian diets and is suggested to support their excellent prostate and breast health.
Many Asian cultures today consume 25 times more iodine than found in western cultures. (3) Other studies suggest that higher dosages of iodine at least 3 mg/day may, in addition to supporting healthy breast and prostate tissue, act as a whole body antioxidant and support healthy nervous system, thyroid, pancreatic, and gastric function. (3)
Iodine and Detox
It is well-known that increased exposure to estrogens from plastics, a toxic environment, and synthetic Hormone Replacement Therapy can have increased health risks. Optimal iodine levels have been shown to decrease cellular responsiveness to estrogen. Iodine may also balance the concentration of estrogens in the body by building the amount of good estrogen (estriol) and decreasing the less beneficial estrogens (estrone and estradiol). (3)
Studies also found that iodine supplementation may significantly increase in the urinary detoxification of both fluoride and bromide, (6) thus taking a significant toxic load off the thyroid.
In one study, only one day after supplementing with 50 mg of iodine, urinary excretion of bromide increased by nearly 50% and fluoride excretions increased by 78%. (5)
My current recommendation for iodine is to take between 1-3 milligrams per day. Based on the cleansing effect of higher dosages of iodine, I suggest taking a 12 milligram iodine supplement once every 12 days to get 1 milligram a day, and every 4 days to get 3 milligrams a day.
well-being says
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Jack says
We all need to stop consuming animal products, organic included. It is inhumane and bad for our health. And for those who think organic grass fed dairy is healthy and humane, you need to understand that we are not meant to be drinking the breast milk of another animal, especially as full grown adults. Cows have to be pregnant to produce milk. They are forcably impregnated and then have their babies stolen from them, who are then killed on their first day of life or raised on powdered milk substitute. All so that we can drink their milk instead. Organic grass fed is no different. This process is repeated around 3 or 4 times until she is too exhausted to continue and is then murdered for beef. Humane? The only milk we need is the milk from our mothers when we were a baby.
And we cause all this pain and suffering to animals for no better reason than taste and convenience, as it is completely unnecessary for health. The studies that do claim health benefits to consuming meat, dairy and eggs have been funded by those exact industries. The worlds longest lived cultures (the bluezones) also consumed little to no animal products, and the longest lived of them all were in fact full vegans, following a diet high in starches, grains and beans etc. Look at what happens to your blood within days of eliminating animal products from the diet. It becomes up to 7 times more effective at killing cancer cells. There is also a common misconception that we can only get certain nutrients, like cholesterol, DHA, B12, collagen etc from animals. Understand that our body makes these things on its own, just like an animal would. Yes, we may need certain nutrients to help the body do this.e.g. omega 3 to produce DHA and vit C to produce collagen but these nutrients are best found from plant sources. And yes, most vegans eat total junk food and this is why you see many ill vegans in society. Use common sense and eat whole foods. Some of the worlds strongest men and fittest athletes are vegan.
Vacheslav says
Dear Vegan, Hilter was vegetarian, so that is humane, isn’t it? let’s cut the hypocrisy and not elevate animals above humans
Ellen says
Great answer!
Karin says
I have been taking 2% Nascent Iodine twice daily as per label , that is 800 mcg for 14 days and have now diarrhea , should I stop ?
Mary says
I have read from reliable sources that those taking a full spectrum or natural dessicated thyroid supplement are already getting significant iodine and that it is a goldilocks mineral: too much is very bad just like too little is bad. So if you are taking naturethroid and eat fish several times a week, then supplementing can be super bad. I also wonder about sea salt: while it doesn’t have iodine added, it naturally has dozens of minerals. So you would still be getting some from sea salt. Not sure about Himilayan or other kinds. I am interested what others think about these points, including Dr. John.
Vacheslav says
you mean curious
C says
Based on 8-10 years of experience with iodine therapies of different types, as well as research (especially on the experiences of others, in-person as well), my current opinion is that therapies involving halogens tend to be too hard on the body. While minor (sometimes even major) side effects can be expected for nearly any natural therapy, my experience is that the human body generally has a low tolerance for halogen therapies – those involving organohalogens, natural or otherwise, as well as elemental and compound forms – due to the fact that these substances are very difficult to control, and are most often prescribed and applied in amounts hundreds of thousands of times greater than typically encountered.
The halogens (i.e., fluorine, bromine, chlorine, and iodine) are all very radical elements; that is, they’re highly volatile and difficult for biological systems to control. Despite the fact that a patient can become used to iodine therapies, continual up-dosing and overloading of unnatural amounts of iodine can lead to imbalances in halogen nutrition, and thus hormones, digestive ability, and eventually even epigenetic makeup and response. (Epigenetics used for lack of better term.)
For the most part, I’ve observed that those on high-dose iodine therapy will become “iodine people” over time, exhibiting the characteristics of halogen toxicity. One can live with this, but may find it difficult to maintain a high level of health – and because halogen elements are difficult to control, the result is an imbalance that becomes chronic and difficult to ameliorate. Most people intend to use iodine therapy as a way of overpowering disease, viewing it like a physical enemy that a ‘secret ingredient’ will turn the tides on – but without so much concern for the way this can cause changes to the body’s regular processes and responses over time. Halogens in nearly any form (especially elemental, but even complex proteins) are able to make rapid changes; and yet I believe this is most often a bad thing. Improperly applied halogen therapy, or halogen therapy administered to patients who don’t need it or react poorly to it, can ruin health in no time flat. And in the case of iodine, the patient may be unaware of the damage being caused, because it’s very stimulating. As is the case with other stimulants, false feelings of healthy energy can lead to a person believing the substance is nearly exempt from negative effects. Meanwhile (not always, but often), the iodine is causing depletion in vital reserves – essential cofactors and other metabolic ingredients – that are difficult or sometimes impossible to resupply to the patient continuing to use iodine.
I know that didn’t directly address your questions, Mary; this was also for others. More specifically, I think you’re correct. Too much or far too little iodine can lead to disease. But I believe the body is fully capable of obtaining the iodine it needs from food, air, and water – so long as other iodine-independent processes are working correctly, and so long as the body isn’t being held back by buildup of unwanted junk (“toxins” or “ama,” etc).
As for sea salt, fish, organ meats, etc, these will suffice for most people to bring their iodine levels to normal, assuming they’re also working on health in general. This will happen MUCH slower compared to high-dose iodine therapy, but it’s the right way to do it under regular circumstances. The ideal way to heal is gradually, with full intent and focus, and with the support of friends and loved ones, or at least under the guidance of an experienced physician or healer. The gradual method prevents extreme changes and imbalances. Just as children grow and develop gradually, reversing disease and reobtaining health is usually best done gradually.
In the case that a person truly does need a more extreme approach, we have to depend on a highly experienced, intelligent, knowledgeable, patient, willing health expert to assist them actively, in order to prevent trading one imbalance for another. These types of doctors are very difficult to find – think “where’s Waldo.”
As a final note: crystaline structures in general are more capable of holding and delivering halogens. Natural salts like Himalayan pink salt and rock salt can supply iodine, though in somewhat smaller amounts than sea salt. Above-ground sources of salt will generally contain more iodine, as will salts processed near volcanic or hydrothermal spots, or salts resulting from or commingling with volcanic/hydrothermal activity. (Ex.: those gathered from the Great Salt Lake in Utah, which has active hydrothermal vents.)
Hope this was’t too confusing, and hope my experiences and opinion will help! 🙂
Victoria Lyons says
C, thank you for sharing your wealth of knowledge! Are you a healthcare practioner? If so, where are you located, and can you be contacted for further questions?
C says
Thanks for the flattering Victoria. 🙂 I’m currently working on obtaining my license to practice as a primary healthcare provider. I’d like to say I’m a healthcare practitioner as a traditional herbalist with a focus on ayurveda and TCM – but that’s not how the government or insurance companies will see it! For now, I give out advice freely when I feel experienced enough to answer for the situation. As I’m only in the process of obtaining licensure, I’m wary of providing personalized advice; and with the time I have available, I’m able to help more people by giving more general information. My best recommendation would be to contact a licensed integrative health practitioner, like JD, as I’ve found that even the best health advice is unable to match personalized approaches face-to-face. In any case, avoid the four most common extremes in healthcare: those with a ‘magic bullet’ or ‘secret answer,’ those who place emphasis on pharmaceuticals, those with a one-for-all approach or program, and those who refuse to use any medicine (including some patented varieties) based solely on principle or finance. Thanks again for the praise; I’ll continue to help out where I can in the lifespa comments and on other public forums. (Also, I’ve now answered your question about whey vs whey protein above, if you’re the same Victoria.)
Mari S says
I’m currently dealing with iodine-induced hyperthyroidism. That’s something I’d like to know more about.
C says
Lots of whole milk, cruciferous vegetables (raw if possible), onion, collard greens, calming/soothing herbals (avoid bitters from this category), coffee and green/white tea (these three specifically, but try to avoid other sources of caffeine – espresso and green/white tea have lower amounts of caffeine and will help to address specific iodine-excess problems), eggs, and fats will all help. Real whey (not whey protein, careful to get the real stuff), cheese (no cheeses that plainly state “salt”), vinegar (apple cider vinegar for example), traditional fermented foods, black strap molasses, mustard seed, mustard oil, real wasabi and other types of “horseradish” in smaller amounts, nutmeg and mace (moderate amount), bentonite and other healing clays – those will all help. For salty taste to replace iodized salt and seasalt… wood-smoked salt in moderation (authentic only; the other stuff may worsen the condition), black salt (either of the two different “black salts” will be useful in different ways), Bragg’s liquid aminos (regular soy sauce, even organic, is a strange and nearly synthetic creature – for more info, research “Ajinomoto” – and coconut aminos may contain significant amounts of iodine depending on coconut source). Also helpful is rooibos (“African red”) tea and honeybush, real vanilla, and non-sea-vegetable polysaccharide sources and starchy foods (perfect example: Stokes purple sweet potatoes, Japanese sweet potatoes, and fully-ripe yams – that’ll be the orange ones called simply “sweet potatoes”). Astringent items like triphala may be useful in very small quantities directly after food.
That’s a good way to get started, though there are definitely more. Expect side effects of sluggishness, even mild hypothyroid symptoms – these are necessary during the process of rebalancing the body’s nutritional halogens. To check your progress, give your body three full 24-hour days without the listed therapies, and then you’ll be able to judge it accurately. Weight-bearing exercise, sweating therapies, meditation, and repose are all very helpful, if you’re able to. With sweating, be sure your other electrolytes are in check first.
Just some ideas. 🙂 Hope this helps.
Victoria says
C, what is the difference between “real” whey and whey protein?
C says
Hey Victoria! Real whey is a product obtained by separating milk into different parts during curd or cheese production (and some other traditional processes). Essentially, you could view milk as a combination of two portions: the “curd” portion and the “whey” portion. Though both have their uses, they differ in the type of proteins and minerals they contain. (And this can all get very confusing depending on who you ask, as whole milk can be processed to create all sorts of ‘parts,’ including milk fat and butterfat.)
In general, and from a health perspective, whey is the liquid portion remaining after removing a lot of the solids used for cheese/curd production. It has a very different mineral composition, including a much higher potassium and magnesium content, a much larger amount of water-soluble trace element complexes, etc. In ayurveda, real whey is synonymous with ‘true buttermilk’ or Takra – though some practitioners will be also refer to Takra as fermented milk products, which complicates things. For reference, see products like Capra Mineral Whey (concentrated dry goat milk whey) and brunost cheese (AKA brown cheese, gjeitost, geitost – not really a cheese, but sold as a specialty or gourmet whey-based cheese) – these will give you a taste of more traditional Takra or ayurvedic buttermilk. Of course, today’s common fermented “buttermilk” can also be quite useful as food medicine – just depends on what a person’s needing.
Whey protein, however, is a further processing of real whey. The basic idea is this: they remove as much of the other whey constituents as possible, including minerals, to obtain a more concentrated protein from it. As you might already know, there are tons of different types of milk protein products out there. The two essential types are “whey protein” and “cassein protein.” Cassein protein is extracted, concentrated, or isolated from the curds – the other portion of the milk. You’ll see the terms concentrate/isolate on both of these varieties of protein. The main similarity between them: they’ve been stripped greatly or entirely of their other nutritional elements, such as potassium and trace elements. Calcium remains to some extent intact, as it’s part of some milk proteins.
Sorry for the big technical message! I’m not a cheese expert, but this is what I’ve learned while shopping for myself and researching Takra. Hope this clears up some questions! 🙂
Ellen says
Iodine in milk? How does it get there? I know that many years ago it used to be found in milk (which I think occurred because they’d wipe the udders with it before milking) but those who ARE NOT looking out for us made sure to remove that process. Are you saying that iodine is part of what cows eat? It isn’t naturally in our soils unless one is near the coastlines. Are milk producers adding iodine to their cows’ feed? I wouldn’t touch commercial milk because many of them are still using rBGH which causes infections in the cows. They also routinely feed GMO grains to the cows (and even the grain is not a proper food for the cows.) The other issue is that all that all commercially-produced milk is pasteurized and homogenized which leaves a very deficient product. I’ll buy mine raw and supplement with iodine.
Samia says
The iodine gets into the cow’s milk because the farmer feeds an iodine supplement to the cow. The same reason there is Vitamin D in milk. There is nothing magic about milk; we have modern animal nutrition to thank for these nutrients in our daily dose of dairy. You can avoid dairy products 100% and supplement with Iodine tabs or drops.
Sarah says
You make a good point Ellen. Dr. Mercola says RAW milk/dairy is the best source of iodine. I don’t know that you can get anything worthwhile from traditional, CAFO milk.
Ellen says
I have consumed raw milk 1976. Totally agree about CAFO anything.
Alison says
I have a 12 mg iodine capsule I took prior to pregnancy but stopped it for fear of damaging my baby’s developing thyroid with too much iodine. Is it safe to resume this and take it every 12 days while breastfeeding? Or will the toxins be excreted through my milk?
C says
12mg of iodine may cause harm to the child, as iodine and the halogens it will cause to “move” around the body all have a particular affinity for breast tissue. The end result will be massive amounts of iodine entering the breast tissue, along with larger than normal amounts of chlorine, bromine, and fluorine that have collected up either as part of your own nutritional need or overexposure.
The above could very well result in your breast milk containing very high amounts of the above halogens. You’ll only be sure by trying and then testing the breast milk. If the baby receives such large amounts of halogens, growth disturbances and inflammatory problems could occur.
As a general recommendation, it’s best to avoid any strong medicines, natural or otherwise, while pregnant or breast feeding. (Just my opinion of course!)
Alison says
Thank you! I’d suspected it would be too much of a shock to my system and that detoxing could have a negative effect on my baby. That all makes perfect sense.
Ellen says
Read some truth; look for Dr. David Brownstein’s research regarding iodine. Scaring people about the vital nature of iodine is irresponsible and damaging.