VEGANALYZEDaily Iodine Requirement
Iodine is an essential trace element that must be consumed daily through diet.
Iodine Requirement for the United States
For the United States, the following values have been recommended as daily iodine intake by the NIH 1:
| Gender and Age Group | Amount in µg |
|---|---|
| Men | |
| ≥ 19 years | 150 |
| Women | |
| ≥ 19 years | 150 |
| Pregnant ≥ 19 years | 220 |
| Breastfeeding ≥ 19 years | 290 |
| Children / Adolescents | |
| 0 to 6 months | 110* |
| 7 to 12 months | 130* |
| 1 to 3 years | 90 |
| 4 to 8 years | 90 |
| 9 to 13 years | 120 |
| Boys 14 to 18 years | 150 |
| Girls 14 to 18 years | 150 |
| Pregnant, 14 to 18 years | 220 |
| Breastfeeding, 14 to 18 years | 290 |
* Adequate Intake (AI)
Vegans have lower iodine intake
According to studies, vegans have lower levels of iodine compared to the general population 2 3 4. To avoid iodine deficiency, vegans should pay attention to a higher iodine intake through iodine-rich foods, as only a few plant-based foods naturally contain iodine.
Athletes have higher iodine requirements
Iodine is lost not only through urine and feces but also in small amounts through sweat. Depending on environmental factors such as temperature and humidity, a significant amount of iodine can be lost through sweat during physical exertion 5. According to scientists, the loss of iodine can have negative effects on athletic performance. Some researchers even suggest that excessive sweating may lead to iodine deficiency 6.
Therefore, athletes in particular should consider increasing their iodine intake after training or competition. Individuals engaged in physically demanding occupations also have a higher need for iodine.