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February 28, 2018

Iodine Benefits- Should You Supplement?

We talk a lot about how to promote healthy hormone function, but did you know that iodine is needed for just that reason? Below, contributor Danielle reveals the iodine benefits you need to know about.

Iodine Benefits- Should You Supplement? | The Family That Heals Together

Do we need iodine?

Iodine is an essential trace element that is stored in nearly every organ in the body, but over 60% of the body’s supply is found in the thyroid. Iodine is also important for brain function, and muscle and skin health.

Though iodine is essential to a wide number of bodily functions, the most important function of iodine occurs in the thyroid. Without iodine, no thyroid hormones would be synthesized. These hormones control metabolism, remove toxins, and utilize other minerals, such as calcium.

Unfortunately, bromine, found in processed bread products, and fluoride, found in toothpaste and added to the water supply, deplete iodine in the body. With the majority of Americans brushing with fluoride, then rinsing it down with more fluoride, and consuming high amounts of processed bread products, we find ourselves in an even deeper deficiency.

According to the CDC, iodine deficiency is one of the four major deficiencies in the world. (source) Though the United States is not a developing country, research shows that over half of Americans are deficient in iodine, and that statistic is growing. (source)

The USDA recommends:

  • 150 micrograms (mcg) per day for adult men and women
  • 220 mcg for pregnant women
  • 290 mcg for lactating/breastfeeding women

But these amounts may not be enough for optimal thyroid function, thyroid healing, and women who are pregnant.

What are the types of iodine?

There are a number of forms of iodine supplements – including nascent, potassium iodide, and lugols.

  • Nascent iodine has an incomplete number of electrons, giving it an electromagnetic charge and reported better absorption in the body when consumed orally. The body recognizes nascent iodine as what it uses to make the T3 and T4 hormones (learn more about those here). Most prefer this form of iodine supplementation. Get it here.
  • Potassium iodide is the most common form of iodine, and most inexpensive to produce. Only about 20% of potassium iodide is absorbed by the digestive tract, and thus not the best choice for iodine supplementation. Get it here.
  • Lugol’s iodine is made up of potassium iodide plus iodine in a distilled water solution. Breast tissue favors this type, and it has also been found to help inhibit hormone secretion. Get it here. (Jaclyn’s note: this is my preferred type of iodine, and I use it to paint on my skin; a palm-sized amount is the general suggestion.)

Iodine supplements may be taken orally or topically.

Painting is applying a solution topically to the skin. The idea behind this method is that the body will only consume that which it truly needs, and you can actually measure and observe the amount taken in. It also allows the iodine to reach the ideal destination in a higher concentration. One study found that iodine bioavailability increased seven times when painted on the problem area. (source)

What foods are rich in iodine?

Iodine-rich soil is found by the coasts, so one is much more likely to experience iodine deficiency in the middle regions of the country. However, the soil has been depleted of every mineral in recent decades, leading to iodine deficiency in soils everywhere.

This adds up to simply not enough iodine in our diet, even if we eat a whole foods diet. Boosting your intake of iodine-rich foods is a great start, but also consider adding with a quality iodine supplement as well.

Foods rich in iodine include:

  • Seaweed (my kids love these!)
  • Blueberries
  • Yogurt
  • Cheese
  • Navy beans
  • Strawberries
  • Potatoes
  • Eggs
  • Fish
  • Green beans
  • Bananas
  • Prunes

Iodine Benefits- Should You Supplement? | The Family That Heals Together
Seaweed salad

Why should I take iodine?

Everyone should include iodine-rich whole foods in their diet. Those experiencing infertility, constipation, mood disorders, and those with mental or physical impairments or planning to get pregnant should consider consistent iodine supplementation.

It’s extremely important for those planning to conceive to have optimum iodine levels. Low maternal iodine has been linked to autism (source), physical and mental growth issues, mental retardation, and cretinism. Continue taking iodine through breastfeeding to ensure your baby has an adequate supply of iodine, too.

Iodine benefits include:

  • improved energy
  • healthy fertility
  • strengthened immune function
  • enhanced detoxification
  • improved thyroid health

Who is iodine supplementation NOT recommended for?

Although iodine is imperative for thyroid health and can be a cure for those with hypothyroidism and even hyperthyroidism, it is not recommended for those with the autoimmune thyroid disease Hashimoto’s.

Chris Kesser, an integrative medicine specialist, explains why this happens:

“Because increased iodine intake, especially in supplement form, can increase the autoimmune attack on the thyroid. Iodine reduces the activity of an enzyme called thyroid peroxidase (TPO). TPO is required for proper thyroid hormone production.

On the other hand, restricting intake of iodine can reverse hypothyroidism. In one study, 78% of patients with Hashimoto’s regained normal thyroid function with iodine restriction alone.” (source)

Those taking high blood pressure medications, diuretics, or anti-thyroid medications should not supplement iodine, or should first consult their physician to be sure iodine supplementation would not interfere with their medication.

The importance of iodine co-factor supplementation

There’s a great deal of evidence that adequate selenium levels will allow those with Hashimoto’s to be able to consume iodine safely and gain its benefits. If you are looking to treat your Hashimoto’s, do a lot of research, and consider supplementing selenium before supplementing iodine. (The

It’s possible to have too high of selenium levels, however, especially if you have a MTHFR mutation. It’s best, if you are trying to treat Hashimoto’s or any thyroid disease, to get your iodine and selenium levels checked before beginning a supplement regimen. (Jaclyn’s note: Brazil nuts are an excellent source of selenium and are my preferred source! However, in the case of severe deficiency or imbalance, high doses of selenium may be necessary. This should be done under the care of a functional medicine doctor. According to Dr. Jolene Brighten, a maintenance dose of 200mcg per day of selenium may be sufficient once levels have been normalized.)

Most vitamins and minerals need certain other vitamins and minerals to perform their necessary functions perfectly. These are called cofactors or companion nutrients. Important cofactors for iodine include selenium (minimum 200 mg per day), magnesium (minimum 400 mg per day), vitamin C (minimum 2,000-3,000 mg per day), and vitamins B2 and B3 (100 mg riboflavin and 500 mg niacin per day). Vitamin B1 (thiamin) may also be required to activate the thyroid hormone. (source)

Iodine deficiency symptoms include:

  • Goiter
  • Lack of sweating
  • Pain in muscles or low muscle tone
  • Stillbirth
  • Spontaneous abortion
  • Stunted physical growth
  • Delayed intellectual development
  • Cretinism (a serious developmental delay in child, typically due to severe maternal hypothyroidism)
  • Frustration
  • Depression
  • Decreased fertility
  • Weight gain
  • Constipation
  • Fatigue
  • Bumpy skin
  • Mental retardation

How much iodine does a person need?

Though the USDA has set the recommended daily amount (150 mcg for men and women, 220 mcg for pregnant women, and 290 mcg for nursing women), many holistic doctors have purported that it’s not nearly enough for healthy function.

According to Dr. Flechas M.D. M.P.H., who has overseen a number of pregnancies and done extensive study on iodine in the body, a 110-pound woman’s breasts need 5 mg of iodine a day, the thyroid needs 6 mg of iodine a day, and other lymphatic organs need another 2 mg a day. (source) To his credit, it’s been found that the body can hold 1,500 mg of iodine, with 50 mg being held in the thyroid alone. (source) Note that these are milligrams, not micrograms.

A number of studies beginning in the early 1900s have shown that high iodine supplementation is not only safe, but can treat cancer, hypothyroidism, and goiter. (source)

Iodized salt has been a thing in the United States since U.S. manufacturers started adding iodine to table salt in the 1920s to prevent iodine deficiency.  On average, 45 mcg of iodine can be found in one eighth teaspoon of table salt. Today, U.S. manufacturers are supposed to put non-iodized salt into their products to prevent too high intake of iodine.

You can supplement iodine by table salt, or the better option of pink Himalayan sea salt. A large portion of iodine supplements are derived from kelp. Some have great additives, like selenium, but research which is best for you. (source)

What are the symptoms of too much iodine?

Consuming too much iodine is hazardous. Monitor your symptoms when supplementing iodine, as taking too much iodine can result in the conditions below.

  • Mouth or throat burning (if a high dose is taken)
  • Thyroid cancer or inflammation
  • Goiter

Remember that those taking certain prescriptions should not supplement iodine (see above).

The National Institute for Health notes these doses as the maximum level of iodine that should be consumed daily (source):

  • Birth to 1 Year: No amount specified
  • 1-3 Years: 200 mcg
  • 4-8 Years: 300 mcg
  • 9-13 Years: 600 mcg
  • 14-18 years: 900 mcg
  • Adults: 1,100 mcg

Iodine is an essential mineral that should be a staple in your whole foods diet. It is especially important for those trying to conceive, as well as pregnant and nursing moms to have an adequate intake of iodine in their diet or supplement regimen.

Those suffering from metabolism issues and hormonal imbalance, including thyroid diseases, could also find relief through supplementing iodine, although it should be done with caution.

By: Danielle · Filed Under: Blog · Tagged: hormones, hyperthyroidism, hypothyroidism, iodine, minerals, seaweed, thyroid, women's health

January 27, 2017

The One And Only Nighty-Night Magnesium Lotion Recipe

Nighty-Night Magnesium Lotion Recipe | The Family That Heals Together

Let’s be honest: us mamas will do just about anything to get our kids to sleep well. My four-year-old has been climbing into my bed this last week, sandwiching me between him and the two-year-old. It’s not my idea of a good time and it makes me desperate to get him sleeping better. Which is why I created this magnesium lotion recipe.

I’ve tried various recipes, but I wanted one that soaked into my skin better. I based this one on my favorite simple lotion recipe, so I knew I would like it, and I added a soothing essential oil blend to help induce sleepy time.

Benefits of magnesium

The reason I wanted to create a magnesium lotion recipe is because magnesium is well absorbed through the skin. There are lots of different types of magnesium, which I’ll look at closer below, but first, let’s take a look at why we should supplement magnesium in the first place.

Magnesium is needed for essentially every function in the body. You can’t live without it.

Magnesium can help keep you regular. It relaxes the gastrointestinal tract and keeps peristalsis, the natural muscle relaxation and contraction of the colon, working properly. Too much of the wrong kind can cause a problem of a different kind, so stay tuned.

Magnesium eases muscle cramps. Muscle cramps are often caused by lack of magnesium and other minerals, so supplementing with this magnesium lotion recipe can relieve them.

Magnesium calms the nervous system and eases anxiety. Magnesium is a relaxant, which can soothe the nervous system and relieve symptoms of anxiety, depression, nervousness, and irritability.

Magnesium helps increase energy. While magnesium helps with relaxation, it’s needed on a cellular level to increase energy. Read about the right kind of magnesium to take for energy here.

Symptoms of magnesium deficiency

The symptoms of magnesium deficiency are numerous, as magnesium deficiency can contribute to any number of health conditions, and most sufferers of serious health conditions are likely deficient in magnesium. Some of the common symptoms include:

  • headaches
  • muscle cramps
  • constipation
  • anxiety
  • high blood pressure
  • chronic fatigue
  • muscle weakness
  • heart rhythm irregularities
  • depression and irritability

Basically, magnesium is really stinkin’ important!

Unfortunately, today’s soil is depleted, so it’s hard to get a sufficient amount of magnesium from our food. Still, good food sources of magnesium include:

  • dark leafy greens
  • beans
  • nuts and seeds
  • yogurt
  • bananas
  • dark chocolate

Ways I get magnesium in

There are basically three ways I use magnesium in order to supplement.

Epsom salt baths- I take hot Epsom salt baths nearly every day in order to soak in some magnesium and help my body detox through the skin.

Morning Magnesium– a magnesium supplement from one of my favorite supplement companies, Smidge, Morning Magnesium is a combination of three types of quality sources of magnesium, along with boron for better absorption. This magnesium is formulated to create energy on a cellular level.

Mr. Incredible took it with him on a recent trip out of town for a big interview and totally nailed it. He got the promotion and now we’re moving. I’m not saying it was all due to Morning Magnesium… but I’m not saying it’s not either. Grab Morning Magnesium here.

My homemade magnesium lotion- I try to make sure and rub down with this lotion every night before bed.

Nighty-Night Magnesium Lotion Recipe | The Family That Heals Together

The easy way to use magnesium and help your kids sleep better

Knowing how important magnesium is, I wanted an easy way to get it into my kiddos. This Nighty-Night Magnesium Lotion recipe makes it easy to supplement magnesium for my kids, plus helps everyone sleep better. End game: mom win.

A couple things you should know:

This lotion stings a little at first. However, in my experience, the stinging stops after a few days of use, as your levels of magnesium improve and your body adjusts. If your kids complain, you can rub it on the soles of their feet, where it doesn’t get itchy. Otherwise, I rub it on soft tissue like thighs and tummy.

This lotion doesn’t taste good. Tidbit from Mister Two, who thought he’d lick the pan after I was done making it. Bad move, sir.

With all that in mind, go give this super simple and easy magnesium lotion a try and have everyone sleeping better TONIGHT!

Nighty-Night Magnesium Lotion Recipe

Print Recipe

Ingredients

  • 3/4 cup hot water
  • 2 Tbsp. magnesium chloride flakes  this one bag lasts for many batches!
  • 5 Tbsp. avocado oil
  • 5 Tbsp. emulsifying wax crucial for combining water and oil; beeswax will not work.
  • 24 drops Nighty-Night kid safe essential oil blend or plain lavender, if you'd like

Instructions

  • Dissolve the magnesium chloride flakes in the hot water.
  • Meanwhile, warm the avocado oil and emulsifying wax over low heat in a small saucepan.
  • Once the magnesium flakes are dissolved and the emulsifying wax is melted and combined with the avocado oil, add the water/magnesium mixture to the oil and give it a whisk.
  • Add the Nighty-Night essential oil blend and whisk once more.
  • Store in an air-tight container and rub on 1/4-1/2 tsp. at a time before bedtime.

 

By: Jaclyn · Filed Under: Beautiful, Blog · Tagged: beauty, diy, essential oils, lotion, magnesium, magnesium lotion recipe, minerals, sleep

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