Iodine - the forgotten mineral
Why do I bang on about iodine so much? Well, within UK diets the main source of iodine comes from cow’s milk and/or milk products. If you are following a milk free diet or your little one has a cow’s milk protein allergy then you may be at nutritional risk.
My name is Lydia Collins-Hussey and I’m a Specialist Paediatric Allergy Dietitian and I’m here to share with you why iodine is such an important mineral as well as ensure your little one is getting enough…
What is iodine?
Iodine is an essential mineral for making thyroid hormones which regulate processes in our body such as metabolism and growth. It’s a particularly important mineral during pregnancy and infancy for baby’s brain and neurological development.
How much does my little one need?
The World Health Organisation recommends that 0–5-year-olds have 90mcg a day.
Requirements are also particularly high if you are pregnant or breastfeeding and are 200-250mcg a day. This can also be trickier to achieve if you are also following a plant based or vegan diet.
What does the research say?
There are limited studies looking at iodine status in children with cow’s milk allergy.
However, one study by Thomassen et al (2017) did find 58% of breastfed infants (receiving <50% of nutrients from food) were classified as being deficient in iodine, with 12% and 32% of partially breastfed and those fully on hypoallergenic formula and complementary food also deficient. There are several limitations to this study which included breastmilk content and maternal diet not being taken into account.
Other studies comparing vegan, vegetarian and omnivore diets in 430 children aged 1-3 years found that all groups were deficient in iodine.
How much iodine is in cow’s milk?
The iodine concentration in cow’s milk is variable due to the content in the soil, the season (higher in winter) and farming practices.
Iodine in milk is a by-product of iodine added to animal feed or used as a disinfectant which is why it contains good levels. Generally, cow’s milk contains 50-100mcg per 200mls of cow’s milk.
How can I ensure my little one is getting enough on a milk free diet?
If you are breast feeding or using a hypoallergenic formula this will contain iodine and will vary depending how much is consumed, this is tricky to calculate in breast fed infants as amounts are variable and subject to mum’s diet.
In regards to your little one’s solid intake, good sources include white fish (particularly cod and haddock), shellfish such as mussels and scampi as well as eggs.
Iodised salt is also another option although in <1 years recommendations are for no more than 1g of salt a day.
Fortified milk alternatives are also a great option and range from 13-25mcg per 100mls. However, some can be quite low so it’s important to double check the label, ideally choose an alternative with >20mcg per 100mls.
There are a few milk free yoghurts that contain iodine although the market is still slow with fortifying in this area.
I’ve heard seaweed is a good source?
Yes seaweed has a high concentration of iodine although intakes can be variable with some varieties more concentrated than others (such as brown kelp), ideally limit seaweed to once a week, especially during pregnancy.
Are there any supplements that contain iodine?
Yes there are some liquid supplements that do contain iodine such as the Vegan Society Baby and Toddler supplement, however, please do speak with a dietitian in the first instance as a supplement may not be required if adequate amounts are being consumed through diet alone. Excessive intakes can lead to thyroid problems.
Need further help?
If you need further help with iodine or other micronutrients such as calcium, I cover both in a lot more detail in my recently updated Milk Free Shopping Handbook, including product recommendations specific to the UK market so you can have peace of mind that your little one is getting the right nutrition.
Access HERE and use HANDBOOK35 for a cheeky 35% discount at checkout.
I’m a Specialist Paediatric Allergy Dietitian with over 10 years experience within the NHS and private practice supporting over 1000 families.
My passion is to cut through the nutrition noise so that you feel confident and empowered on how to feed your baby on a milk free or multiple exclusion diet.
Studies mentioned:
Thomassen, R.A., Kvammen, J.A., Eskerud, M.B., Júlíusson, P.B., Henriksen, C. and Rugtveit, J., 2017. Iodine status and growth in 0–2-year-old infants with cow's milk protein allergy. Journal of pediatric gastroenterology and nutrition, 64(5), pp.806-811.
Weder, S., Keller, M., Fischer, M., Becker, K. and Alexy, U., 2022. Intake of micronutrients and fatty acids of vegetarian, vegan, and omnivorous children (1–3 years) in Germany (VeChi Diet Study). European Journal of Nutrition, 61(3), pp.1507-1520.