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According to the Voedingscentrum, the adequate intake of iodine for adults aged 18 and over is 150 micrograms a day.[1]
On this page you can read what iodine is, what the guidelines say about a level that is too low or too high, what affects your level and which values are best to look at alongside it.
Also known as: iodium, jood. At the lab: J.
Iodine is a mineral your body needs only in very small amounts. Your body uses iodine to make thyroid hormones. These hormones are needed for healthy growth, the development of the nervous system and metabolism.[1]
Iodine occurs naturally in sea fish, eggs, dairy and seaweed. In the Netherlands, iodine is also added to bakery salt for bread, to iodised table salt and to some processed meats. Do you eat little bread, or bread made without iodised salt? Then you are more likely to get too little iodine.[1]
Most people in the Netherlands get enough iodine from their diet. With too little iodine, the thyroid can slow down and swell. Too much iodine can also disrupt how the thyroid works.[1]
Your thyroid normally holds a large store of iodine. Because of this, if you get too little, you often only notice it after several years.[1]
In children, a lack of iodine can lead to delayed growth and a reduced ability to learn.[1]
For most people, the adequate intake is more than they need. So if you get a little less, that doesn't mean you're straight away short of it.[1]
The lab BioProfile works with, Labplusarts, uses a reference range of 0.32 to 0.63 ug/dl for iodine (J). The lab calls a value between these limits normal.[2]
| Intake per day | What it can mean | Who it is for |
|---|---|---|
| 130 micrograms[1] | Adequate intake | 15 to 17 years |
| 150 micrograms[1] | Adequate intake, more than most people need | 18 years and over |
| 200 micrograms[1] | Adequate intake | Pregnant |
| 500 micrograms[1] | Tolerable upper limit | 15 to 17 years |
| 600 micrograms[1] | Tolerable upper limit | 18 years and over |
Source: Voedingscentrum, adequate intake and tolerable upper intake level (EFSA) for iodine from your diet, in micrograms per day. These are intake figures, not blood values.[1]
Too little iodine can point to an intake that falls short, for example if you eat little bread. Symptoms of a slow thyroid can include weight gain, often feeling cold, sluggishness and constipation.[1]
Too high an intake can enlarge the thyroid or overstimulate it. For most people, too much does not have to cause problems. People with an iodine deficiency or a thyroid disorder are especially sensitive. Symptoms can include diarrhoea, palpitations and nervousness.[1]
BioProfile is working on its own zones for each value, from risk to optimal. A doctor reviews those zones before they appear in your result.
Bakery salt contains 65 milligrams of iodine per kilo of salt. Bakers are not required to use it. Organic bread from artisan bakers often contains almost no iodine. The label tells you whether bakery salt has been used.[1]
A 120-gram portion of cod contains 292 micrograms of iodine. A 150 ml glass of semi-skimmed milk contains 22 micrograms, and a boiled egg 18 micrograms.[1]
Iodised table salt contains 21 milligrams of iodine per kilo of salt. Sea salt contains hardly any iodine. Do you take tablets with iodine? Then make sure they contain no more than 100% of the adequate intake.[1]
The amount of iodine in seaweed varies widely. Too high an intake happens only in very rare cases, in people who eat a lot of seaweed.[1]
Iodine is included in BioProfile 150.[3]
The BioProfile editorial team wrote this page on 10 October 2026 from the sources below, which we read on 10 October 2026. Every number on this page appears in one of those sources, with that source's number next to it. An expert has yet to check this page; after that check, the expert's name and the date of the check will appear at the top. This page offers explanation, not a diagnosis. Discuss a value outside the range with your GP.
