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Finding the right iodine supplements for you: what to know
Written byJodi M Johnson
Reviewed byHolly Pullen
Iodine may be small, but it’s mighty – supporting thyroid health, energy and cognitive function. Explore our pick of iodine supplements to find the one that fits your lifestyle and your routine
Summary
1What is iodine?
Iodine is a small but incredibly important mineral that plays a central role in supporting the thyroid.
2What does iodine do for the body?
One of iodine’s main roles is helping the thyroid gland produce thyroid hormones.
3Which iodine supplement is right for me?
The kind of iodine supplement that’s right for you will vary. Presuming your GP is happy with you taking iodine.
Iodine might not be the first nutrient that comes to mind when you think about wellbeing, but it plays a surprisingly important role in keeping your body running smoothly. This essential mineral helps support the thyroid gland, which contributes to energy levels.
While some of us get enough iodine through foods like seafood, dairy and eggs, some people might struggle – especially if they’re vegan or vegetarian. So whether you’re looking help increase your levels with iodine tablets or turning to sea kelp (a natural source of iodine from the ocean), it’s an easy way to give your body a bit of extra support where it counts. We’ve rounded up our favourite iodine supplements to help support your daily intake and overall thyroid health.
What is iodine?
Iodine is a small but incredibly important mineral that plays a central role in supporting the thyroid – a gland that quietly influences many of the body’s most essential processes. Although it’s needed in relatively small amounts, the body can’t function properly without it, which is why getting enough iodine via our diet is so important.
What does iodine do for the body?
One of iodine’s main roles is helping the thyroid gland produce thyroid hormones. These hormones act like messengers that travel throughout the body, helping to regulate how quickly cells work and how efficiently energy is used. When thyroid hormone production is balanced, it supports normal energy levels, brain function and overall cellular health. Iodine supports healthy skin and your nervous system, too.1
Iodine is also important during periods of growth and development. During pregnancy and early childhood, the body relies on adequate iodine to support proper brain and bone development. This means getting enough iodine is especially important for expectant mothers and young children.
Why should I take an iodine supplement?
Rather than replacing a healthy diet, iodine supplements are designed to help keep your iodine intake consistent (alongside a healthy and balanced diet). They’re particularly helpful if your diet doesn’t contain iodine heavy foods like seafood, dairy and eggs – some key sources of iodine. If you’re vegan or vegetarian, be sure to check that your choice of iodine supplement suits your diet. Need help to choose? Just speak to one of our Wellness Champions.
Which iodine supplement is right for me?
There are different types of supplements to choose from, including iodine tablets and liquid iodine. Many modern iodine supplements are made specifically with thyroid health in mind, often providing carefully measured doses that align with daily nutritional recommendations.
Supplements can also differ in the form of iodine they contain, the dosage provided and whether iodine is combined with other nutrients known to support thyroid health, such as selenium or zinc. Some are designed as simple iodine-only formulas, while others are part of broader thyroid-support blends that aim to support overall hormonal balance and wellbeing.
The kind of iodine supplement that’s right for you will vary. Presuming your GP is happy with you taking iodine, you can always talk to our Wellness Champions about how to choose the right iodine supplements for you.
Our favourite iodine supplements
Made from de-ionised water, this liquid formula delivers iodine in an ionic form that’s highly absorbable, meaning your body can use it straight away without needing to digest a tablet or capsule. Just a couple of drops added to water provide a generous 300mcg of iodine. As iodine also plays a role in maintaining healthy skin and supporting the nervous system,1 this easy-to-use concentrate makes a handy addition to your wellness routine.
Each tablet provides 500mcg of iodine from potassium iodide. Iodine helps support normal thyroid function and energy metabolism.5 With just one tablet a day recommended, it’s an easy addition to your routine, particularly if you’re looking to support energy levels and overall wellbeing. Even better, the generous 365-tablet bottle gives you a full year’s supply, making it a convenient and great-value option for anyone wanting consistent iodine support without the need for frequent reordering.
These soft, berry-flavoured gummies are designed to support beauty from within, combining key nutrients like biotin, zinc and vitamin C to help maintain healthy hair, skin and nails while also supporting normal collagen production.6,7,8 Their chewable format makes them easy to take on busy days, and with natural sweeteners (less than 1% sugar) and no gelatine, they’re suitable for both vegans and vegetarians too. Simply take two a day as part of your routine.
Iodine FAQs
Unlike some nutrients, the body cannot produce iodine on its own.9 This means it must come from food sources or supplements. Foods such as seafood, dairy products and eggs can provide iodine.10 However, dietary intake can vary significantly depending on eating habits, soil quality and food availability, which is one reason some people choose to supplement.
If iodine levels become too low, the thyroid may struggle to produce enough hormones.9 When this happens, it can affect metabolism and the way the body’s cells function.9 Over time, insufficient iodine intake may place extra strain on the thyroid as it works harder to maintain hormone production.1
According to the NHS, adults need about 140 micrograms (μg) of iodine per day.10 Most people can get enough iodine by eating a varied, balanced diet. However, if you follow a strict vegan diet and don’t eat foods like fish, eggs, milk or other dairy products, it may be helpful to include iodine-fortified foods or consider a supplement. Some plant-based drinks (such as soya or oat milk) are fortified with iodine, but not all of them – so it’s a good idea to check the label. If you’re thinking about taking an iodine supplement, we recommend speaking with a healthcare professional first to make sure it’s right for you.10
The final say
Keeping your iodine levels in check is a simple way to support your thyroid, energy and wellbeing. Whether through diet or a carefully chosen supplement, giving your body the iodine it needs can make a noticeable difference. With the right support, you can help maintain healthy hormone balance and feel good every day. Looking for more hormone support? Find out whether food can help balance your hormones or brush up on the signs and causes of an underactive thyroid.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. National Institutes of Health. Office of Dietary Supplements - Iodine [Internet]. Nih.gov. 2022. Available from: https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
2. Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients [Internet]. 2020 Jan 16;12(1):228. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7019700/
3. Fouhy LE, Mangano KM, Zhang X, Bess Dawson Hughes, Tucker KL, Noel SE. Association between a calcium to magnesium ratio and osteoporosis among Puerto Rican adults. 2023 May 1;
4. Gupta M, Mahajan VK, Mehta KS, Chauhan PS. Zinc Therapy in Dermatology: a Review. Dermatology Research and Practice [Internet]. 2014;2014(1):1–11. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/
5. Torti JF, Correa R. Potassium Iodide [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2020. Available from: https://www.ncbi.nlm.nih.gov/books/NBK542320/
6. National Institute of Health. Office of Dietary Supplements - Biotin [Internet]. Nih.gov. 2022. Available from: https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
7. National Institutes of Health. Zinc [Internet]. Nih.gov. National Institutes of Health; 2022. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
8. BOYERA N, GALEY I, BERNARD BA. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. International Journal of Cosmetic Science. 1998 Jun;20(3):151–8.
9. Kapil U. Health Consequences of Iodine Deficiency. Sultan Qaboos University Medical Journal [Internet]. 2007 Dec;7(3):267. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3074887/
10. NHS . Iodine - Vitamins and Minerals [Internet]. NHS. 2020. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/iodine/
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