Does Algae Oil Contain Iodine?

Algae are packed with nutrients like omega-3 fatty acids, iron, zinc, and magnesium. Along with an amazing nutritional profile, algae also provide an impressive amount of health benefits to the human body.

People who follow a vegan diet can now look to algae oil supplements as an alternate source of omega-3 fats and other essential nutrients. But as the popularity of algae oil soars, questions naturally arise about the safety of this dietary supplement.

One commonly asked question is “Does algae oil contain iodine?” And when this question is brought up you may find yourself asking, “What does iodine do, and should we consume it or try to avoid it?”

Let’s find out.

Why Should You Watch Your Iodine Levels?

Red wine, for instance, can lower bad cholesterol, and dark chocolate is a powerful antioxidant, but careless consumption of either can have negative effects. The same can be said for iodine, which is why it’s important to know just what it is and how much your body needs to stay healthy.

What is Iodine?

Iodine is an essential micronutrient that plays a major role for your thyroid health. Your thyroid gland’s job is to regulate hormone production. Among other things, thyroid hormones control your metabolism and cardiovascular health.

In order to create thyroid hormones, your thyroid uses small doses of iodine. Too little or too much iodine affects the production of thyroid hormones. Like many things in life, it’s a balancing act, and being well-informed helps to ensure your body is getting just the right amount of iodine it needs.

How much iodine you need depends on your age and stage of life. Healthy adults should aim for 150 micrograms per day.

Risks of Excessive Iodine Consumption

Iodine promotes overall thyroid health but too much iodine can have a negative effect on the thyroid gland. Hyperthyroidism, also referred to as an overactive thyroid, happens when the thyroid gland makes too many hormones. The most common cause of hyperthyroidism is an autoimmune disorder called Grave’s disease, but getting too much iodine in your diet can also lead to an overproduction of hormones.

Dietary Sources of Iodine

Iodine is an essential nutrient, meaning your body can’t make it on its own. However, you should be able to get all the iodine you need by eating a varied and balanced diet.

Seafood and Shellfish

In general, seafood is a common source of iodine. That’s because many marine animals feed on seaweed, which typically contains high amounts of this essential nutrient. So, if you’re running low on iodine, it may be best to go straight to the source; see the “Seaweed” section for more info!

Dairy Products

Dairy foods contain large amounts of iodine as well, though the amount varies greatly based on the type of cattle feed and disinfectants used during milking. Generally, an eight-ounce serving of nonfat cow’s milk contains 85 mcg of iodine, more than half of the daily recommended intake. Greek yogurt, which is much denser than milk, contains a higher concentration of iodine at 116 mcg in an eight-ounce serving. Cheese is also high in iodine with cheddar, mozzarella, and cottage cheese containing the highest amounts. So, if you include dairy products in your diet, it makes sense that you’d want to watch out for any other iodine sources to make sure you’re not consuming too much.

Seaweed

Seaweed is an excellent source of antioxidants, minerals, and vitamins. It’s also considered the richest natural source of iodine. The iodine content of seaweed varies with different species but is generally greater in brown seaweeds (kelps) than in green or red varieties.

Kombu kelp, a type of brown seaweed, contains by far the highest iodine content at up to 2,984 mcg per seaweed sheet (1 gram). This variety is usually used to make a Japanese stock called dashi.

Another type of brown seaweed called wakame was found to contain around 66 mcg of iodine per gram, though the amount varies depending on where the seaweed is sourced. Nori, a type of red seaweed used in sushi rolls, varies between 16-43 mcg per gram which would still add up to more than 1.5 times the daily required minimum in a standard serving.

Salt

Table salt began to be refined with iodine in the 1920s to help prevent iodine deficiencies. Himalayan pink salt, which is unrefined, often contains no added iodine. There may be a trace amount present but in a much lower amount than iodized table salt. Sea salt and kosher salts aren’t typically iodized and contain only trace amounts of the mineral as well.