How to Supplement with Iodine: What You Need to Know
A lot of folks are catching on to the importance of iodine, and how we all have been missing out on the great benefits it can provide. Just in case you missed it, let's catch you up.
Iodine is an essential mineral that plays a crucial role in thyroid function, metabolism, immune health, and detoxification. Yet, due to modern soil depletion, processed foods, and exposure to environmental toxins like bromide and fluoride, many people may not be getting enough iodine in their daily diet.
At KIIY Supplements, we are passionate about supplements, natural health and wellness, and while we are definitely NOT medical professionals, we believe in sharing valuable research and educational resources to help our community make informed decisions about their health. But keep in mind this is just information from an external source to help others add to their arsenal of information on the subject.
In this article, we’re diving into the best ways to supplement with iodine, based on insights from The Guide to Supplementing with Iodine by Stephanie Buist, ND HC. This guide is a respected resource for understanding iodine’s role in the body, the best supplement forms, and supportive nutrients that help maximize iodine’s benefits. You can read the article here: The Guide to Supplementing with Iodine.
Why is Iodine Important?
Iodine is required for the thyroid gland to produce T3 (triiodothyronine) and T4 (thyroxine) hormones, which regulate:
✔ Metabolism & energy levels
✔ Brain function & cognitive health
✔ Hormonal balance
✔ Immune system support
✔ Detoxification of harmful halides (bromide, fluoride, chlorine)
Since the body cannot produce iodine on its own, it must be obtained through diet or supplementation. However, due to declining iodine levels in our food sources, many people may need additional iodine intake.
Forms of Iodine Supplements
When choosing an iodine supplement, it’s important to understand that different parts of the body utilize different forms of iodine. According to The Guide to Supplementing with Iodine, the best supplements provide both iodine and iodide, as the thyroid prefers iodide, while the breasts and other tissues require iodine.
Mrs. Buist's: Recommended Iodine Supplements:
✅ Lugol’s Solution (Liquid form of iodine + potassium iodide)
✅ Iodoral (Tablet form of Lugol’s)
✅ Tri-Iodine (A blend of different iodine forms for full-body support)
These forms are highly absorbable and provide iodine in milligram doses (instead of micrograms), which is believed to be more beneficial for tissue saturation and detoxification.
Mrs. Buist's: Forms NOT Recommended for Effective Supplementation:
⛔ Nascent Iodine – Often marketed as “energized” iodine, but its low concentration may not effectively detoxify or saturate the body’s tissues.
⛔ Kelp Supplements – While natural, kelp may contain high levels of arsenic and other toxins and does not provide a consistent iodine dose.
⛔ Microgram-Dose Iodine Products – While these may help prevent deficiency, they are unlikely to provide the full therapeutic benefits needed for detoxification and optimal thyroid function.
How Much Iodine Should You Take?
There is no one-size-fits-all answer when it comes to iodine supplementation. According to The Guide to Supplementing with Iodine, dosage depends on:
✔ Personal health needs
✔ Toxicity levels (exposure to bromide, fluoride, chlorine, etc.)
✔ Individual iodine deficiency levels
General Guidelines for Iodine Intake:
💠 Daily Maintenance Dose: 25-50 mg/day
💠 Higher Therapeutic Dose (for detoxification & health support): 50-300 mg/day (under supervision)
💠 Children’s Iodine Intake: Varies based on weight and needs
1️⃣ Starting Dosage (Beginner Protocol)
To start slow, follow this simple guideline:
✅ Take 2-3 drops of iodine (Lugol’s Solution 2% or 5%)
✅ Mix it in at least 8 oz (1 cup) of water, juice, or herbal tea
✅ Add 4 drops of selenium or take selenium according to your supplement's dosage
💡 TIP:
- Best time to take iodine: In the morning or early afternoon (before 2 PM) to avoid sleep disturbances. Some folks get a lot of energy from iodine.
- Drink on an empty stomach or with food, depending on personal tolerance, but many folks take it with food.
- A vertical drop of iodine simply mean one tiny drop, just holding the dropper upright in a vertical position; it DOES NOT MEAN THE ENTIRE DROPPER.
2️⃣ How to Increase Your Iodine Dosage Gradually
After a few days to a week, if you feel fine, you can increase iodine intake slowly:
✔ Week 1-2: Start with 2-3 drops of Lugol’s Solution in water, juice, milk or tea.
✔ Week 3: Increase to 5 drops per day (if tolerated).
✔ Week 4+: Continue increasing, based on how your body responds.
🛑 IMPORTANT: If you experience detox symptoms (headaches, fatigue, skin breakouts), slow down and try the Salt Loading Protocol (½ tsp of unrefined salt in water).
3️⃣ Alternative Ways to Take Iodine
🔹 With Juice:
- Iodine has a strong taste. Mixing it with fruit juice (like orange or apple juice) can help mask the flavor.
🔹 With Herbal Tea:
- Avoid caffeinated teas, as caffeine may interfere with iodine absorption.
- Good choices: Chamomile, ginger, peppermint, or dandelion root tea.
🔹 With Vitamin C:
- Some people take iodine with Vitamin C-rich juices, but it’s debated whether Vitamin C converts iodine to iodide too quickly.
- If unsure, take Vitamin C at a different time of day.
Basic Tips for Safe Supplementation
🔹 Take iodine earlier in the day – Can boost energy, so avoid before bed.
🔹 Stay hydrated – Iodine detoxes the body, so drink plenty of water.
🔹 Monitor how you feel – Adjust dosage based on your body’s response.
🛑 IMPORTANT: Always consult a knowledgeable healthcare professional before making significant changes to your supplement routine.
Supporting Nutrients for Iodine Absorption
To maximize iodine’s effectiveness and prevent potential detox symptoms, The Guide to Supplementing with Iodine highlights the importance of companion nutrients that support thyroid function and detoxification.
Essential Supporting Nutrients:
✔ Vitamin C (2,000 – 5,000 mg/day) – Enhances iodine absorption & supports detox
✔ Selenium (200 – 400 mcg/day) – Protects thyroid & prevents oxidative stress
✔ Magnesium (400 mg/day) – Essential for over 300 bodily functions
✔ Unrefined Salt (Celtic or Himalayan) – ½ tsp/day – Helps flush toxins & balance electrolytes
These nutrients work together with iodine to promote optimal health and detoxification.
What to Expect When Taking Iodine
When first starting iodine supplementation, some people may or may not experience temporary detox symptoms as their body eliminates stored toxins like bromide, fluoride, and heavy metals.
Common Detox Symptoms:
⚠️ Fatigue or brain fog
⚠️ Skin breakouts (bromide acne)
⚠️ Headaches or metallic taste
⚠️ Digestive discomfort
⚠️ Temporary weight gain (as toxins are flushed)
How to Manage Detox Symptoms:
✔ Salt Loading Protocol – Drink ½ tsp of unrefined salt in warm water, followed by 12 oz of filtered water, every 30-45 minutes until symptoms subside.
✔ Reduce Iodine Dosage – Start low and gradually increase as your body adjusts.
✔ Support Detox Pathways – Use liver-supporting herbs like milk thistle & dandelion root to help the body process and remove toxins.
Detox reactions typically improve over time as the body adjusts to higher iodine levels. Many people say even if you can start slow and take the companion supplements, the possible outcome is worth your time and effort.
Final Thoughts
Iodine is an essential mineral for thyroid health, hormone balance, and detoxification, but not all iodine supplements are created equal. Based on The Guide to Supplementing with Iodine by Stephanie Buist, ND HC, the best way to supplement with iodine is to:
✅ Choose a high-quality iodine supplement (Lugol’s, Iodoral, or Tri-Iodine)
✅ Pair iodine with supporting nutrients (Vitamin C, Selenium, Magnesium, Unrefined Salt)
✅ Start with a manageable dose and increase gradually
✅ Listen to your body & adjust based on detox symptoms
By understanding how iodine works and using the right supplementation strategy, you can support your body’s natural healing processes and optimize your health.
🛑 DISCLAIMER: This article is for educational purposes only and is not intended as medical advice. We encourage you to do your own research and consult with a qualified healthcare professional before beginning any new supplement regimen.
