Quick answer: Children need 90 mcg of iodine a day from 1 to 8 years, 120 mcg at 9 to 13, and 150 mcg in the teen years. The best whole-food sources are seafood, seaweed, eggs and dairy. Kids who are dairy-free, don’t eat fish or eggs, or are picky eaters may find it harder to get enough.
Iodine is one of those nutrients most parents don’t think about, until they find out their child might be short on it. Here’s what iodine does, how much kids need, and the simplest ways to make sure it’s on the menu.
What does iodine do?
The body uses iodine to make thyroid hormones. These hormones help control how the body uses energy and play a role in normal growth and development, which is why iodine matters so much during childhood.
The body can’t make iodine, so it has to come from food.
How much iodine do kids need?
The NIH recommends the following daily amounts:
|
Age |
Iodine per day |
|---|---|
|
Birth to 6 months |
110 mcg |
|
7–12 months |
130 mcg |
|
1–8 years |
90 mcg |
|
9–13 years |
120 mcg |
|
14–18 years |
150 mcg |
Which foods contain iodine?
-
Seafood: fish, shrimp and other seafood are some of the best sources
-
Dairy: milk, yogurt and cheese
-
Eggs: an easy everyday source
-
Seaweed: nori and sushi seaweed, in small amounts
The amount of iodine in food varies a lot, depending on things like the soil and how dairy is produced, so a mix of these foods is the best approach.
Which kids are more likely to miss out on iodine?
-
kids who are dairy-free, as many plant-based milks contain very little iodine
-
kids who don’t eat fish, seafood or eggs
-
vegan families
-
picky eaters, who often refuse several of these foods at once
How can I add more iodine to my child’s day?
-
Put fish on the menu. Salmon patties, fish tacos or a tuna and corn fritter once or twice a week.
-
Keep dairy in the mix. A glass of milk, a tub of yogurt or cheese in the lunchbox.
-
Make eggs easy. Boiled eggs, scrambled eggs on toast or mini egg muffins.
-
Try nori snacks. A crunchy favorite with lots of kids, in small amounts.
When should I talk to a health professional?
If your child is dairy-free, vegan, or eats very few of the foods above, talk to your pediatrician or a qualified nutritionist. They can look at your child’s diet and let you know whether a supplement makes sense. Always check with them before giving an iodine supplement to a child with a thyroid condition.
Where does Picky Essentials fit in?
Food will always come first. But for picky eaters who push away fish, eggs and dairy, a children’s multivitamin with iodine can help fill the gap.
Picky Essentials is a kids’ multivitamin specifically formulated for kids of today, with 20+ essential vitamins and minerals, including iodine. Iron, iodine and zinc support healthy growth and development in children.* It’s a naturally flavored strawberry chewable with no artificial colors, flavors, or added sugar, for kids ages 2 and up.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Frequently asked questions
Are fruit and vegetables a good source of iodine?
Usually only in small amounts. How much iodine plants contain depends on the soil they’re grown in, and many soils are low in iodine, so seafood, eggs and dairy do most of the work.
Is seaweed a good source of iodine for kids?
Nori snacks and sushi seaweed are fine in small amounts. Some brown seaweeds, like kelp, can be extremely high in iodine, so avoid kelp products and kelp supplements for children.
Can kids have too much iodine?
It’s unlikely from everyday foods. Too much usually comes from high-dose supplements or large amounts of kelp, so stick to the dose on the label.
Do dairy-free kids need an iodine supplement?
Not necessarily, but they do need other sources, like seafood, seaweed and eggs. Many plant-based milks contain very little iodine, so it’s worth checking the label or talking to a health professional.
References
-
NIH Office of Dietary Supplements. Iodine: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iodine-Consumer/
-
NIH Office of Dietary Supplements. Iodine: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
