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Iodine
What Iodine is, what the NIH ODS fact sheet says the evidence supports, typical doses, timing, and the cautions that come with it.
Supplements are not medicines and this page is not medical advice. Doses that help one person can harm another — with medicines, kidney or liver conditions, pregnancy, or before surgery, talk to a clinician before starting anything. More is not better.
What it is
A mineral the thyroid needs to make its hormones.
What the evidence supports
ODS: treats deficiency; in iodine-sufficient regions (most of Europe, via iodised salt) supplements are usually unnecessary.
Dose and timing
RDA: 150 mcg per day; pregnancy 220 mcg. Any time.
Cautions
People with thyroid disease should not self-supplement — check with a clinician.
Interactions are the hidden risk: supplements can change how medicines work and vice versa. Give your clinician the full list before anything else.
Source: NIH Office of Dietary Supplements — Iodine fact sheet · checked 2026-09-03
Frequently asked questions
What does Iodine do?
A mineral the thyroid needs to make its hormones.
Does Iodine work?
ODS: treats deficiency; in iodine-sufficient regions (most of Europe, via iodised salt) supplements are usually unnecessary.
How much iodine should I take?
RDA: 150 mcg per day; pregnancy 220 mcg. Any time.
Is Iodine safe?
People with thyroid disease should not self-supplement — check with a clinician. And the standing rule: tell your clinician everything you take — supplements interact with medicines.
Creatine
Studied doses: 3-5 g per day; loading protocols use about 20 g/day in 4 doses for 5-7 days.
Magnesium
RDA: men 400-420 mg, women 310-320 mg per day.
Vitamin D
RDA: 600 IU (15 mcg) to age 70, then 800 IU (20 mcg). UL 4000 IU.
Omega-3s (EPA/DHA)
No RDA for EPA/DHA; ALA: men 1.6 g, women 1.1 g per day. Many products supply 250-500 mg combined EPA+DHA per day.
Melatonin
Studied doses commonly 0.5-5 mg, taken 30-60 minutes before bed.
Iron
RDA: men 8 mg, women 19-50 18 mg, pregnancy 27 mg per day.
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