Find your recommended daily iodine intake based on age, sex, and life stage. Based on Australian NHMRC Nutrient Reference Values.
Iodine is essential for producing thyroid hormones (T3 and T4), which regulate metabolism, growth, and brain development. Adequate iodine during pregnancy is critical for normal brain and nervous system development in the fetus — iodine deficiency is the world's most common preventable cause of intellectual disability.
Iodine deficiency causes goitre (enlarged thyroid), hypothyroidism (fatigue, weight gain, cold intolerance, constipation), and in pregnant women, can cause cretinism and intellectual disability in the child. Australia had widespread mild iodine deficiency before mandatory bread fortification in 2009.
UL is 1,100µg/day. Excess iodine can paradoxically cause hypothyroidism or hyperthyroidism, particularly in people with pre-existing thyroid conditions. Avoid high-dose kelp or seaweed supplements.
See your GP if you are concerned about iodine deficiency, are pregnant or planning pregnancy, have a condition affecting nutrient absorption (coeliac disease, Crohn's, bariatric surgery), or are considering iodine supplements beyond a standard multivitamin dose.