Getting Iodine When Vegan: How to Avoid Iodine Deficiency | The Young Vegan

Why and how to avoid iodine deficiency with a vegan diet

Having a vegan diet means that you don't eat any animal products, meat, fish, dairy, eggs, or honey. This can mean that some nutrients aren't so easy to get. When we don't get nutrients that our bodies need, we can end up with deficiencies that lead to health problems. Some health problems can be more minor when the deficiency is mild, such as a mild anaemia from lower vitamin B12 levels. However, if vitamin B12 levels fall too low, your body will produce deformed red blood cells, you can get nerve damage and suffer from cognitive problems. Vegans can easily avoid this by eating fortified foods and taking a B12 supplement.

Iodine is a mineral that is often missed in the list of nutrients that people think of when going vegan. But this vital nutrient should not be ignored.

Iodine deficiency can lead to extreme exhaustion

What Is Iodine?

Iodine is an element that was discovered by the French chemist Bernard Courtois in 1811. It was named two years later by Joseph Louis Gay-Lussac, after the Ancient Greek Ιώδης, meaning 'violet'.

Iodine is a trace mineral that is essential for the production of thyroid hormones, thyroxine (T4) and triiodothyronine (T3). These hormones are crucial for regulating metabolism, growth, and development within our bodies. When levels of iodine in the diet fall low enough to cause deficiency, the amount of T3 and T4 decreases. To compensate, thyroid tissues in the thyroid gland enlarge. This enables the thyroid to produce more of the hormones, causing the disease goitre, a swelling in the neck. This means that iodine deficiency leads directly to disease of the thyroid gland.

Thyroid hormones regulate metabolic processes throughout the body, including energy production and consumption. When these hormone levels are low, hypothyroidism develops. This causes symptoms of severe cold sensitivity, extreme fatigue, muscle aches, constipation, slow heart rate, depression, and weight gain. In children, iodine is vital for normal growth and brain development. Deficiency during pregnancy can lead to developmental delays and intellectual disabilities in children. The effect of low iodine levels in the brain continue throughout life, meaning adults who do not consume enough iodine will have problems with brain function and cognition.

Iodine In The Diet

In a vegan diet, iodine is a nutrient that has to be added to the diet. It is not present in fruits and vegetables like other minerals, including calcium or iron. This can mean eating food that you wouldn't normally consider, supplementing or making sure that fortified products contain iodine at levels that will maintain your health.

Sources of Iodine in a Vegan Diet

1. Iodised Salt: The most common and reliable source of iodine. Ensure the salt is labelled as iodised, as this is not available in all countries.

2. Seaweed: Certain types of seaweed, kelp, nori, dulse and wakame, are excellent sources of iodine. However, iodine content can vary widely, so moderation is key to avoiding excessive intake. If you are using seaweed to maintain iodine levels, check the nutrient details to ensure that only getting enough iodine. It is very easy to eat dried seaweed and not notice the amount of iodine that you have consumed in doing so.

3. Fortified Foods: Some plant-based milks and other fortified foods may contain added iodine. Check the labels for iodine content, as many will provide a percentage of your daily recommended amount per serving.

4. Iodine Supplements: If dietary sources don't give you enough iodine, or you can't buy any seaweed or fortified foods, a supplement can be taken to meet the daily requirements. It's important to follow the recommended dosage to avoid excessive iodine intake, which can also cause thyroid problems.

Recommended Dietary Allowance (RDA) for Iodine

• Adults: 150 micrograms per day

• Pregnant Women: 220 micrograms per day

• Lactating Women: 290 micrograms per day

The overall message for vegans is to be proactive and make sure you are getting enough iodine in your diet.

Key Points for Vegans on Getting Iodine:

1. Understand the Importance: Recognise that iodine is crucial for thyroid hormone production, which regulates metabolism, energy levels, and brain health and development.

2. Know the Sources: Iodine can be found in fortified foods, iodised salt, seaweed and supplements. Supplements should be considered if dietary sources are insufficient..

3. Monitor Health: Be aware of symptoms of iodine deficiency. They include fatigue, weight gain, sensitivity to cold and swelling in the neck. Regular check-ups with a healthcare provider and blood tests can help monitor iodine levels and thyroid function.

4. Educate and Plan: Plan your diet to include reliable sources of iodine. Educate yourself on the iodine content of various foods and aim to incorporate them into your meals regularly. For example, adding seaweed to meals or having nori sheets as a snack are easy and tasty ways to maintain iodine levels.

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