IODINE: Should VEGANS be worried? (Why you may want to supplement)
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- čas přidán 21. 08. 2024
- Vegans eliminate two of the main sources of iodine from their diet and dietary surveys do indicate that vegans take in less iodine on average. On top of this, certain foods they tend to consume more of can block iodine utilisation. How much of a problem is this?
And if a whole foods, plant based diet is the healthiest and most natural, why do we run into these problems in the first place?
Today we're going to be examining iodine on a vegan diet including their average intake, nutrient status, issues with tracking, the best vegan sources, supplementation and why this nutrient tends to be poorly-available in whole plant foods.
OTHER NUTRIENTS I'VE COVERED SO FAR IN THIS SERIES:
OMEGA-3: • Omega-3 & EFAs explain...
CHOLINE: • CHOLINE: Should VEGANS...
VITAMIN K2: • VITAMIN K2 - why I tak...
ZINC: • ZINC: Should VEGANS be...
#Vegan #Iodine #Goitrogens
References: 5:13
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Do you track your iodine intake? Do you supplement or focus on iodine-rich foods?
REFERENCES:
LHcheM. Sample of iodine [Internet]. 2012 [cited 2019 May 11]. Available from: commons.wikimedia.org/wiki/File:Sample_of_iodine.jpg
Schüpbach R, Wegmüller R, Berguerand C, Bui M, Herter-Aeberli I. Micronutrient status and intake in omnivores, vegetarians and vegans in Switzerland. Eur J Nutr. 2017;56(1):283-293.
Murray CW, Egan SK, Kim H, Beru N, Bolger PM. US Food and Drug Administration's Total Diet Study: dietary intake of perchlorate and iodine. J Expo Sci Environ Epidemiol. 2008;18(6):571-80.
Panth P, Guerin G, DiMarco NM. A Review of Iodine Status of Women of Reproductive Age in the USA. Biol Trace Elem Res. 2019;188(1):208-220.
Gärtner R. Recent data on iodine intake in Germany and Europe. J Trace Elem Med Biol. 2016;37:85-89.
EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on Dietary Reference Values for iodine. EFSA Journal. 2014;12(5):3660.
Sobiecki JG, Appleby PN, Bradbury KE, Key TJ. High compliance with dietary recommendations in a cohort of meat eaters, fish eaters, vegetarians, and vegans: results from the European Prospective Investigation into Cancer and Nutrition-Oxford study. Nutr Res. 2016;36(5):464-77.
Leung AM, Lamar A, He X, Braverman LE, Pearce EN. Iodine status and thyroid function of Boston-area vegetarians and vegans. J Clin Endocrinol Metab. 2011;96(8):E1303-7.
Rogerson D. Vegan diets: practical advice for athletes and exercisers. J Int Soc Sports Nutr. 2017;14:36.
Cronometer.com
Teas J, Pino S, Critchley A, Braverman LE. Variability of iodine content in common commercially available edible seaweeds. Thyroid. 2004;14(10):836-41.
Stagnaro-Green A, Abalovich M, Alexander E, Azizi F, Mestman J, Negro R, Nixon A, Pearce EN, Soldin OP, Sullivan S, Wiersinga W; American Thyroid Association Taskforce on Thyroid Disease During Pregnancy and Postpartum. Guidelines of the American Thyroid Association for the diagnosis and management of thyroid disease during pregnancy and postpartum. Thyroid. 2011;21(10):1081-125.
Iodine rich foods - seaweeds: www.limafood.com/en-gb/product/salade-du-pecheur-flakes-shaker
The best source! :D
I don't track it all i will be more careful about it ;) great video!
@@greenpowertemple Thanks man, good idea I think it's important!
I am actually in the opposite situation: I would like to eat kelp as a staple food (as some people in Japan do), but am concerned, obviously, about excess iodine.
However, after going through a couple of dozen papers I have come to the conclusion that low iodine is protective against Hashimoto's, but that high iodine doesn't actually cause it (although there are some theories as to how it might).
However, to be safe I will measure the iodine in my urine. There is no way to know how much iodine you are ingesting because different species of kelp - and even different batches of the same species in different areas - contain wildly different amounts. Boiling is supposed to reduce the iodine content by 99%, but I will test this before I trust it.
This might be an interesting topic for a video.
Bromine also competes with iodine for absorption. They used to put iodine in flour, but now it is bromine...So someone who eats refines flour could even struggle more with deficiency, from my understanding
yep its in all the breads and pastries lots of people consume far too much of anyway
Interesting point, I hadn't come across that in my research!
The thing is, dairy contains iodine due to a variety of reasons, one being pure supplementation in the cows diets (which then becomes, why filter a mineral through someone else's body), another is iodine containing teat dips used to wash their udders (other germicides are sometimes used: chlorhexidine, quaternary ammonium, sodium hypochlorite, dodecyl benzene sulfonic acid, chlorine, nisin, hydrogen peroxide (which isn't very effective), glycerol monolaurate, and fatty acid based products) - which by the way are only 50 - 95% effective at controlling/minimizing mastitis caused by intramammary infections, so some germicides are better than others - which is done by the way to keep somatic cell (white blood cell) counts in the legal limit, not because your or the cows health is of concern. But another is due to the cleaning products used, one being iodophors as mentioned in this video, sometimes "food grade" bleach is used or both, a bleach that kills bacteria but has no effect on our gut flora? sure bud.
How is nobody thinking, what else is left over from these cleaning solvents/disinfectants? the non active ingredients, the water-soluble detergents or surfactants or moisturizers or emulsifiers if it is fatty acid containing. And some of these active ingredients have a fairly long half life, would they have no effect?
Another question I have, if you intake less iodine, would you not excrete less? I mean we see this with pretty much everything, would it not work that way with iodine? Of course I'm just speculating, I wouldn't rely on that. I personally supplement 150 mcg because I can't handle seaweed, nori is nice but doesn't contain too much.
I'm not looking at an answer from you per se, I'm just asking questions that if anyone reads should ask as well.
Wow, you've certainly put a lot of thought into this! Yeah, I suppose there's worse stuff in milk and that's why some of these things don't get highlighted as much, but all the sanitation chemicals are definitely another good reason to eliminate this food group. Sacrificing one aspect of food safety for another one - the essence of trying to keep animal products "safe"!
Yep you're right, iodine excretion is primarily used as a marker of intake and only really reflects status on a population level. This is why urinary iodine tests are not used to test status in conventional practice and all we have really is thyroid function tests, which are obviously non-specific.
Very good overview, as always, dr. Des!
Thanks a mill! :D
@@DrDesHarrington Thank YOU
agree!
Thanks. For the past few months I've been having about 3 nori sheets per day in an effort to get adequate iodine. I haven't gotten it tested recently, the last time I got it tested it was right after I went plant-based almost 2 years ago and it was normal at that time, but hoping to get it tested again when I go in for my annual checkup in October or so.
Nori sheets are a great way to get iodine! How are you getting your levels checked, is it with thyroid function tests?
Hi Dr first of all I want to thank you for this informative video, I have a question about iodine, I'm vegan and my only sources of iodine are from prunes, potatoes, strawberries, bananas and navy beans but these foods are very low in iodine.
My problem is I don't have access to seaweed and other sea plants sources
And I'm not sure about supplement, so is supplement the best choice for me ?!
Hello, and kudos to you on your choice of diet! :D Well depending on how they were grown it sounds like you've already got some good sources right there! Like you I just focus on including whole food sources of iodine, but as a backup I've been taking this supplement for years:
www.amazon.com/Life-flo-Iodine-Plus-Drops-Ounce/dp/B003B6WXVY?th=1
"[...] it may be
concluded that the average of daily iodine intake through Konbu is about 1.2 mg in Japan. Of course, iodine intake from Konbu is not the total iodine intake, but the answer to the question ‘‘What is the iodine intake in Japan’’ may be that excessive iodine intake in Japan is due to the ingestion of seaweeds especially Konbu and iodine intake by the seaweeds averaged 1.2 mg=d in 2006. It should also be mentioned that the average intake of Konbu differs greatly according to age, family structure, and region."
Nagataki S. (2008). The average of dietary iodine intake due to the ingestion of seaweeds is 1.2 mg/day in Japan. Thyroid : official journal of the American Thyroid Association, 18(6), 667-668. doi.org/10.1089/thy.2007.0379
"We estimate that the average Japanese iodine intake [...] is 1,000-3,000 μg/day (1-3 mg/day). This estimate compares to a recent report claiming that the average iodine intake of the Japanese from kelp is around 1,200 μg/day (1.2 mg/day)"
Zava, T. T., & Zava, D. T. (2011). Assessment of Japanese iodine intake based on seaweed consumption in Japan: A literature-based analysis. Thyroid research, 4, 14. doi.org/10.1186/1756-6614-4-14
Hi! Thanks for your videos, I’m planning to move to a vegan diet and I am researching a lot about supplements. I found that half a teaspoon (2.5 ml) of iodized salt is sufficient to meet our daily needs. Is that correct? So far my research, if we have a well plant-based diet we can have fulfill most of our nutritional needs except vitamin B12, omega 3 & DHA, and vitamin D (when you are not able to have sun exposure ). I would like to know if you agree with this? Thanks!
I'm curious if this is the conclusion you ultimately came to? I'm in a similar situation, and coming to similar conclusions.
Some algae ingestion is also necessary. Bear in mind that most of the western population may be consuming too little iodine ,omega 3 and even b12. In fact, everybody should pay atention to it, not just vegans.
Kelp is so concentraded you need no more than 100g a year. Cut in small pieces and eat them daily (or larger pieces weekly). Don't try eating It all at once because very high iodine levels are become toxic to tiroide.
Hello, glad you found them useful! :D Good advice from Stefani here. The ones you have on your list are the main ones to be aware of for all vegans yes, but I am covering all potential nutrients that can become conditionally of more concern to vegans depending on certain factors. Just started my series on vitamin D if you're interested! Yes iodised salt is one option, but remember iodine is one of the cheapest supplements going, so you could use this method to get your iodine without having to take in all that extra salt!
Great information
Very informative and clear
Glad you found it helpful! :D
I loved this one, doc!
Ah thanks, man! :D It's not a nutrient you see covered every day!
Currently taking the same liquid form you recommended. I don’t take it everyday since I also use iodized salt. Thanks
Perfect, I'm in the same boat in only taking it on days I don't have any other source of iodine!
Thanks for the vids! What’s the evidence for/against Tofu?
Glad you like them! :D It's one of them foods that does have iodine utilisation-blocking effects. These "goitrogenic" effects of certain foods seem to only be important in those with already marginal iodine intake, again making it important to have a good reliable source of iodine if including foods like tofu in the diet!
Thank you
Your great but please change your music!😩
Plz tell how much sea vegetables to b taken? How frequently?
Depends on which one, some of them are so high in iodine they only need to be (and sometimes should only be!) eaten once in a while. Which ones do you have access to? I know iodine in general is tricky because Cronometer and the likes tend not to report iodine levels in foods!
Great video. Thanks.
What's the RDI for iodine (the WHO RDI ?)
I don't know if the WHO set one specifically for adults, I went with the EFSA's adequate intake of 150 μg per day which is consistent with other recommendations including the National Academy of Medicine (the level set in the US). Adequate intakes tend to be higher than RDAs.
how have we ever gotten 150mcg of iodine a day in the past and how are humans supposed to get this much iodine? even when i ate meat i didnt eat fish everyday, surely not all cultures who dont live near the ocean have iodine deficiency? blows my iodine deficient mind..
A lot of people are deficient. Millions.
Yes, as chuck says iodine deficiency is widespread. Human iodine deficiency is probably largely contributed to by widespread soil iodine deficiency! Luckily, now that you know better you can include some vegan iodine-rich foods like sea vegetables, or just include an iodine supplement! :D
@@DrDesHarrington i had a chat via email with soil biologist Elaine Ingham and she rekons 99.9 percent of soils have sufficient iodine and that its a biology issue, also if you spray tomatos with iodine they obsorb it like insanely so yeah, i mean if iodine just washed out of soils over time thatd be bloody bleak wouldnt it lol
@@veganchiefwarrior6444 Interesting, certainly it would be a lot better if producers sprayed their crops with iodine rather than glyphosate and the likes! :/
Would cranberry juice be sufficient for iodine?
It definitely can be a good source, but it would depend on where the cranberries are grown. The only way to know for sure from brand-to-brand is by contacting the manufacturer, unfortunately!
If I had to guess, I'd say most cranberry juices would be a good source. Just make sure it's juice only, with no added sugar!
check labels
No!!! Take lugols!
just eat nori paper...doesn't anyone eat Japanese food anymore?
Thank you so much! I just tested very very low on Iodine and I am starting a protocol to supplement so I can have a healthy Thyroid gland and thrive on a raw vegan fruitarian lifestyle!
Eat seaweeds. They are vegan, plus they are the food that has more iodine with 2000mg of iodine per 100grams. just don't overdose with it.
Thanks for stopping by, I subscribed to your channel! :D How do you mean you tested low on iodine, were your thyroid function tests off? Yes seaweed is a great way to get iodine (and lots of other good stuff!), but if you are correcting iodine deficiency resulting in aberrant TFTs I would stick with the protocol prescribed by your health care providers first, then look at dietary sources once everything has normalised. How have you got on since?
Iodine is so super important and modern society is not warry enough of it as of yet.
when I transitioned to a vegan diet around 4 years ago, I stopped eating animal products that still had some amounts of iodine.
over the years my health degraded without an apparent reason, slowly and gradually so that when I was at my worst, I couldn't fathom it at all.
I had brainfog and constant low energy, just thinking of going somewhere exhausted me.
so, please everyone make sure you get iodine in your diet or you run into the same risks.
I don't recommend iodized salt though, as the amount from when it was enriched till the point you buy it from the store it loses alot and the bio availabillity in general isn't optimal.
I would recommend to use lugol 5% iodine and gradually increase intake over time, you might run into symptoms like headaches because of the natural detoxification effect of iodine.
I recommend drinking around 2.5g unproccessed salt like pink/himalaya salt with a glas of water, so the salt will bind the toxins. and after about 30min you are fine again.
Wow, well done on figuring out the cause of your symptoms! This is probably my main goal with this channel - to help people avoid potential pitfalls just like this with their plant-based diets and keep them healthy! Kudos!
I highly recommend Dr. David Brownstein's iodine book. Full of helpful information!
Easy, just eat more
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