Iodine is an essential element for human health, as it is involved in the synthesis of thyroid hormones – thyroxine (T4) and triiodothyronine (T3). These hormones regulate many key metabolic processes, such as the metabolism of proteins, fats and carbohydrates, and are also important for the proper functioning of the nervous system, cardiovascular system and brain development, especially in children. Iodine also plays a role in maintaining the right body temperature and supports growth processes.
Iodine requirements in children and adolescents
The need for iodine increases with age. Up to 6 years of age, it is 65 µg, then increases to 70 µg (at 7-9 years of age) and 75 µg (at 10-12 years of age). From the age of 13, the daily requirement stabilizes at the same level as for adults (95 µg).
Iodine requirement in adults
The daily requirement for iodine in adults is maintained at 95 µg. The exception is the period of pregnancy and breastfeeding in women, when it increases significantly - to 160 and 210 µg, respectively.
Recommended Iodine Intake - Children and Adolescents
The recommended iodine intake for children aged 1-3 is 90 µg, for children aged 4-6 – 100 µg, and for children aged 7-9 – 120 µg. Boys and girls aged 10-12 should consume 120 µg of iodine per day. After the age of 13, the recommended daily dose is the same as for adults (150 µg).
Recommended Iodine Intake - Adults
The recommended daily intake of iodine for adult men and women is 150 µg. During pregnancy, this value increases to 220 µg, and for breastfeeding women, the recommended intake is 290 µg.
Occurrence of iodine in food
Iodine is found mainly in seafood. The best sources are fish, such as cod and halibut, and crustaceans and mollusks. Dairy products, eggs, and iodized salt are also important sources of iodine. Seafood provides the most bioavailable form of iodine, so regular consumption of sea fish is recommended to meet the body's needs.
