Best Vegan Iodine Supplements Of 2024: Must Read Before Buying
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- Written by Chelsea Rae Bourgeois, MS, RDN, LD
Medically reviewed by
Kathy Shattler, MS, RDN
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Future Kind Vegan Iodine Supplement – Liquid Drops
- 100% DV per serving
- Third-party tested
- 100% clean formula
10% Off Coupon: 10OFF
Peak Performance Raw Whole Food Iodine Capsules
- 100% DV per serving
- Third-party tested
- 30-day money-back guarantee
Life Extension Sea-Iodine
- One-year money-back guarantee
- Complimentary personalized guidance
- Low-cost per dose
Iodine is an essential mineral largely responsible for thyroid health. The Recommended Dietary Allowance (RDA) for adults is 150 micrograms (mcg)[1] and even higher for pregnant or lactating women. And since our bodies can’t produce the mineral, we must get it from our diet.
Unfortunately, falling short of the recommended iodine intake has proven to be a global issue. Approximately two billion people worldwide suffer from iodine deficiency[2]. This can be especially true for those who follow a vegan diet[3].
Even though the vegan diet has health benefits, eliminating animal products can put vegans at risk for micronutrient deficiencies[4], making dietary supplements even more critical. Vegans may need to rely on vegan iodine supplements to avoid iodine deficiency. In this article, we’ll review five of the top iodine supplements for vegans to help you choose the right product for your needs.
5 Best Vegan Iodine Supplements On The Market In (April. 2024)
- Future Kind Vegan Iodine Supplement – Liquid Drops – Editor’s Choice
- Peak Performance Raw Whole Food Iodine Capsules – Best Iodine Supplement in Capsule Form
- Life Extension Sea-Iodine – Longest Money-Back Guarantee
- Mary Ruth’s Nascent Iodine Liquid Drops – Best Certified Organic
- Natural Factors Liquid Kelp Iodine – Most Cost-Effective Per Serving
Is Iodine Important For Vegans?
Iodine is vital for everyone. Iodine plays an essential role in thyroid function as it supports the production of thyroxine (T4) and triiodothyronine (T3). These thyroid hormones are critical for many different biochemical reactions, including metabolic activity and protein synthesis. They also moderate the heart rate, raise or lower body temperature, stimulate the immune system, and moderate the central nervous system.
Iodine-rich food sources include but are not limited to
- Seaweed
- Cod
- Dairy products
- Shrimp
- Tuna
- Eggs
- Iodized salt
The amount of iodine in plant food sources varies depending on the iodine content of the soil it’s grown in. For example, even though seaweed is rich in iodine, its content is variable and sometimes too high, with the tolerable upper limit[5] being 1,100 mcg. Since iodine sources can be hard to find on a plant-based diet, vegans and vegetarians may find it especially challenging to meet their estimated needs.
You risk developing iodine deficiency if you don’t get enough iodine in your daily diet. Symptoms of iodine deficiency include fatigue, weight gain, thyroid disorders, hair loss, dry skin, and goiter. Goiter is an irregular growth of the thyroid gland[6] and is associated with the overproduction of thyroid hormones.
Vegan and vegetarian women must be especially mindful of their iodine intake if pregnant or trying to conceive. Because of iodine’s role in fetal development, pregnant women need 220 mcg of iodine daily[1]. Severe iodine deficiency expands on typical symptoms, especially in pregnant women. A severe deficiency has been associated with congenital abnormalities in newborns, miscarriages, and stillbirth.
Lactating moms have an even higher need at 290 mcg per day[1] to support their infant’s development through breast milk. Without enough iodine in a mother’s diet, a breastfeeding infant may become deficient in this essential nutrient.
If the only iodine vegan sources that come to mind are seaweed and iodized salt, don’t worry. We found several iodine supplements that will fit your vegan diet and maybe even benefit you more than the iodized salt in your spice cabinet. Mind the iodine you are getting through any multivitamin tablets you may be taking that additional iodine supplementation does not cause you to go over your tolerable upper limit.
5 Best Vegan Iodine Supplements To Take In 2024
Future Kind Vegan Iodine Supplement – Liquid Drops
Future Kind offers a wide variety of vegan supplements backed by third-party testing. Their liquid iodine supplement provides the same sense of trust and 100% of the recommended iodine intake.
- 100% DV per serving
- Third-party tested
- 30-day money-back guarantee
- Requires 10 drops per serving
Future Kind’s Vegan Iodine Supplement is a form of natural potassium iodine sourced from nascent iodine. When added to purified water, this iodine becomes monoatomic, making it easier for your body to absorb.
Future Kind markets its iodine supplement to support your memory, focus, weight management, energy production, hair health, skin health, and even body temperature. To take their liquid iodine, simply mix 10 drops (half a dropper) with water or juice unless directed otherwise by your doctor.
Because this iodine is liquid, you can adjust your servings as needed. One serving of Future Kind’s Vegan Iodine Supplement provides 100% of your daily value (%DV) for adults following a 2,000-calorie diet. Therefore, if you consume a food high in iodine, you may not need a whole serving of the iodine supplement that day. To avoid too much iodine in your system, you can decrease the number of daily drops you take.
Do not give these drops to children as their needs are less than what this supplement provides, causing them to go over the DV if given the entire ten drops.
Future Kind products undergo third-party testing to ensure their quality and safety, and it also offers a 30-day money-back guarantee if you aren’t satisfied with the product.
Peak Performance Raw Whole Food Iodine Capsules
Peak Performance is well-known for its vast array of high-quality dietary supplements, its Raw Whole Foods Iodine Capsules included. Each serving provides 100% of your daily value for iodine sourced from raw sea kelp.
- 100% DV per serving
- Third-party tested
- Clean formula
- Unable to adjust the serving size
Peak Performance was founded after Talor Zamir discovered relief for his health struggles through nutritional changes. The same research and passion he put into his own health now propel his company’s mission to create a healthier world.
Sourced from raw organic kelp, Peak Performance’s Raw Whole Food Iodine Capsules provide 150 mcg of iodine, or 100% of your adult daily value, in each serving. Unfortunately, if you get any amount of iodine through your plant-based diet, you cannot adjust your supplement’s dose since it’s in capsule form.
All Peak Performance products are third-party tested to ensure quality and safety, and every bottle sold supplies one year of vitamins for a child in need through the Vitamin Angels program.
You can take advantage of a multi-buy discount on this raw organic kelp supplement or purchase month-by-month. If you aren’t satisfied with the product for any reason, Peak Performance offers a 30-day money-back guarantee.
Life Extension Sea-Iodine
Life Extension’s Sea-Iodine was designed to help customers optimize their iodine levels without increasing their salt intake. While this proprietary formula is considered vegetarian iodine and not vegan, it provides 1000 mcg of iodine per serving.
- One-year money-back guarantee
- Complimentary personalized guidance
- Low-cost per dose
- Only vegetarian friendly
- Provides 1000 mcg of iodine per serving, an excessive dose
- Proprietary formula
At under $0.10 per serving, Life Extension’s Sea-Iodine is one of the most affordable iodine supplements in capsule form on the market today. The proprietary Sea-Iodine blend includes ingredients harvested from organic marine algae. Although the proportions are not advertised, the product label shows the Sea-Iodine blend contains organic kelp bladderwrack extracts and potassium iodide.
Life Extension recommends taking one capsule of its iodine supplement daily unless otherwise directed by your doctor. Each capsule provides 1000 mcg of iodine, which falls just under the 1,100 mcg Tolerable Upper Intake Level[7] (UL) for adults. The UL is the maximum daily intake unlikely to cause adverse health effects.
It should also be noted that this product is not vegan-friendly, but it is, however, vegetarian-friendly. It contains stearic acid, which can be of animal origin.
Life Extension has certificates of analysis available for its products, but to obtain them, you must call customer service. You can purchase Life Extension’s Sea-Iodine as needed or set up a subscription delivery for additional cost savings. You can purchase a 60-day supply for $4.32 as a one-time order with a one-year money-back guarantee if you aren’t satisfied with the product.
MaryRuth’s Nascent Iodine Liquid Drops
MaryRuth’s offers a wide variety of supplements, including her Nascent Iodine in liquid form. You can meet your iodine needs at under $0.05 per serving easily and affordably.
- Made in a certified good manufacturing practice (cGMP) facility
- Clean formula, free of artificial colors or preservatives
- USDA-certified organic
- Contains 167% DV for iodine
MaryRuth’s was created by MaryRuth Ghiyam, a health educator, nutritional consultant, and culinary chef. Her vision to create a wholesome liquid multivitamin that can serve entire families has blossomed into a very successful business with over 160 products available, including her Nascent Iodine Liquids Drops.
MaryRuth’s Nascent Iodine Liquid Drops are one of the most affordable options on the market today. Each serving costs less than $0.05 (unless you set up a delivery subscription for even further cost savings).
This certified United States Department of Agriculture (USDA) organic iodine supplement supports your metabolic, immune, and thyroid health.
The recommended serving size is two drops daily by mouth or mixed in juice unless otherwise directed by your doctor. Two drops provide 250 mcg of iodine in the form of potassium iodide. While this is more than the RDA, you can simply decrease it to one drop to get half the amount of iodine should you wish to decrease your dosage.
If you aren’t satisfied with any MaryRuth product, contact customer service within 30 days. They will exchange it for another product or give you a store credit to try another product later.
Natural Factors Liquid Kelp Iodine
In just one drop of Natural Factors’ Liquid Kelp Iodine, you get 800 mcg of iodine. While that is almost the recommended UL, it is perhaps the most cost-effective iodine supplement on the market.
- Low cost per serving
- 1,515 servings per container
- No artificial colors, sweeteners, or preservatives
- 800 mcg per serving or 533% DV, an excessive amount
Among plant-based foods, kelp is one of the best sources of iodine. Natural Factors has harnessed that essential nutrient and created its Liquid Kelp supplement. Just one drop of the dietary supplement provides 800 mcg of iodine.
It’s important to remember that the UL for iodine is 1,100 mcg, so this dose may not be appropriate for everyone. And unfortunately, you cannot alter the dose because it’s only one drop, so there is a risk of consuming too much iodine if you eat food rich in this trace element or have a diet high in iodized salt.
While it is unclear if Natural Factors utilizes third-party testing, ConsumerLab approved Liquid Kelp Iodine. So, if the large dose of iodine works for your needs, it may be an appropriate choice. And at less than $0.01 per serving, your wallet will thank you.
Benefits Of Iodine For Vegans
Iodine is an important nutrient that our bodies cannot make but that we need for several biological functions. Since vegan diets (even with the use of iodized salt) usually don’t supply enough iodine to support its role in the body, iodine supplementation stands to provide many health benefits, such as
- Improved thyroid health
- Reduced risk of goiter
- Proper fetal development during pregnancy
- Improved metabolic function and appropriate weight regulation
How Much Iodine Should Vegans Take?
There is no true, exact way to know how much iodine is in plant foods. This is because the iodine content of plant foods largely depends on the soil in which they’re grown. Iodine-rich soil is more likely to produce foods with higher iodine levels. Still, research has shown that vegans typically do not get enough iodine in their diet, particularly if their diet is high in raw cruciferous vegetables, which are notoriously goitrogenic.
But how much should vegans take? The Recommended Dietary Allowance[5] (RDA) for iodine is 150 mcg daily. However, according to the UL, you should not exceed 1,100 mcg, which is even lower for those under 18 years of age. And you may need higher values of iodine if your meals contain many cruciferous vegetables or goitrogenic flax seeds, which are known to inhibit iodine uptake.
Nutrition needs are very individualized and depend on many lifestyle and health factors. Therefore, the best way to understand your supplementation needs and prevent iodine deficiency is to talk with your doctor or registered dietitian. The American Thyroid Association[8] recommends against supplementation of greater than 500 mcg of any iodine supplement, which affects some of the products in this review.
What To Look For In An Iodine Supplement
There are several iodine supplements to choose from, but not all supplements are created equally. When looking for the best vegan iodine supplement, look for companies that prioritize third-party testing to ensure the safety and quality of their products. More than anything, you want to know that the product you’re taking will not cause you harm.
Next, consider the source of iodine in your supplement of choice. Iodine absorption can vary between sources, so find the ingredients that fit your nutrition regimen. Iodine made from seaweed[9] has the highest bioavailability.
Also, consider the serving size provided by the supplements. As we saw with the products above, there can be a wide range regarding the nutrition provided in each serving. Some iodine supplements may provide a supplementation level close to the UL or the maximum amount of the nutrient that’s not likely to cause harm.
You may also want to consider the price. With a saturated market, you’re bound to see a wide range of prices. Since iodine supplements are generally daily supplements, the cost can influence your decision.
Lastly, some of your other supplements may contain iodine, so be mindful of how your doses add up to avoid over-supplementing.
Final Thought
Whether you follow an all-plant diet or not, iodine plays an important role in your body’s function and overall health. Iodine is found in many animal products, such as dairy, fish, eggs, chicken, and beef liver. However, you may need more iodine from your dietary supplement routine if you do not eat animal products.
Sure, vegans can use iodized salt, but the benefits of increasing your sodium intake may only sometimes outweigh the costs figuring the daily sodium limit is 2,300 milligrams per day. Increased sodium can affect other areas of health. So, if you can maximize your iodine uptake through one of the best vegan iodine supplements, you may notice benefits throughout your body, and your blood pressure and heart may thank you.
Of course, this article does not take the place of medical advice. Everyone’s nutrition needs are unique to their lifestyle factors and health goals. If you have questions about your iodine needs, talk with your doctor or registered dietitian.
Frequently Asked Questions
The RDA for iodine is 150 mcg per day. Since vegan foods do not typically contain high amounts of iodine, vegans may need to supplement to take in the complete RDA. In addition, pregnant women and breastfeeding mothers will need 220 mcg and 290 mcg, respectively, to meet increased demands. However, no one should exceed the UL of 1,100 mcg per day.
Symptoms of iodine deficiency can include weight gain, fatigue, hair loss, dry skin, disrupted thyroid function, and goiter. Severe iodine deficiency, specifically in pregnant women, has been associated with congenital abnormalities in newborns, miscarriages, and stillbirth.
While dairy milk is a good source of iodine, cow’s milk alternatives typically are not. Whether it’s soy milk, almond milk, or any other alternative, it is not likely high in iodine.
Those who follow a completely plant-based diet can get small amounts of iodine from certain vegan foods, such as seaweed, strawberries, prunes, some beans, and, of course, iodized salt. However, these sources of iodine are unreliable as their iodine content varies greatly depending on the soil they’re grown in. Plant-based iodine supplements are an easy and effective way to get more iodine into your daily routine.
+ 9 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Nih.gov. (2019). Office of Dietary Supplements – Iodine. [online] Available at: https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/#h2
- Biban, B.G. and Lichiardopol, C. (2017). Iodine Deficiency, Still a Global Problem? Current health sciences journal, [online] 43(2), pp.103–111. doi:10.12865/CHSJ.43.02.01.
- Leung, A.M., LaMar, A., He, X., Braverman, L.E. and Pearce, E.N. (2011). Iodine Status and Thyroid Function of Boston-Area Vegetarians and Vegans. The Journal of Clinical Endocrinology & Metabolism, [online] 96(8), pp.E1303–E1307. doi:10.1210/jc.2011-0256.
- Fallon, N. and Dillon, S.A. (2020). Low Intakes of Iodine and Selenium Amongst Vegan and Vegetarian Women Highlight a Potential Nutritional Vulnerability. Frontiers in Nutrition, [online] 7. doi:10.3389/fnut.2020.00072.
- Nih.gov. (2022). Office of Dietary Supplements – Iodine. [online] Available at: https://ods.od.nih.gov/factsheets/iodine-Consumer/
- Cleveland Clinic. (2022). Goiter: What It Is, Causes, Symptoms, Diagnosis & Treatment. [online] Available at: https://my.clevelandclinic.org/health/diseases/12625-goiter
- Nih.gov. (2019). Office of Dietary Supplements – Iodine. [online] Available at: https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/#h12
- Leung, A.M. and Braverman, L.E. (2013). Consequences of excess iodine. Nature Reviews Endocrinology, [online] 10(3), pp.136–142. doi:10.1038/nrendo.2013.251.
- Miller, E.R. and Ammerman, C.B. (1995). Iodine bioavailability. Bioavailability of Nutrients for Animals, [online] pp.157–167. doi:10.1016/b978-012056250-3/50035-4.
Written by:
Chelsea Rae Bourgeois, MS, RDN, LD
Medically reviewed by:
Medically reviewed by:
