How To Get The Right Amount Of Iodine If You're Vegan
Although the recommended daily intake of iodine is very small – about 150 μg (microgrammes) for adults – there are not many reliable vegan iodine sources. Seaweed can provide high levels of iodine, but the amount contained is highly variable, and there is a risk that regular consumption of seaweed can result in excessive iodine intake, which can be harmful to health. More reliable sources of iodine, which, if consumed regularly, can help make up the required daily intake without risking an excess, are iodized salt and fortified plant milks.
For example, a quarter teaspoon (1.5 g) of Cerebos iodized salt , which is available at some supermarkets in the UK and in other countries, contains 30 μg of iodine, which corresponds to 20% of the recommended daily intake for an adult. Half a carton (500 ml) of any Oatly oat drink (except Oatly Oat Drink Organic) contains 112.5 μg of iodine, which is 75% of the recommended daily intake. Some Alpro oat and soya milks also contain similar amounts of iodine.
Since iodine is present in varying amounts in soil, many vegetables and grains also contain iodine, but usually in very small quantities, unlikely to be sufficient to meet recommended daily iodine intake. Iodine supplements are also available, and many multivitamin and mineral supplements contain iodine. However, care should be taken to not consume too much iodine, as excessive iodine intake can be detrimental to health.
