by Reed Mangels, PhD, RD

Selenium is an essential mineral that we need in very small amounts – the RDA is 55 micrograms daily for an adult. To put that in perspective, a microgram is a millionth of a gram. Even though we only require a small amount of selenium, we must meet our needs for it from food and/or supplements in order to stay healthy. Selenium is needed for our thyroid gland to function properly, for DNA production, for reproduction, and for helping to protect our bodies from damage caused by free radicals. The Recommended Dietary Allowance (RDA) for selenium is:

Birth to 6 months: 15 micrograms/day (this is the Adequate Intake rather than the RDA)

7-12 months: 20 micrograms/day (this is the Adequate Intake rather than the RDA)

1-3 years: 20 micrograms/day

4-8 years: 30 micrograms/ day

9-13 years: 40 micrograms/day

14 years and older: 55 micrograms

Pregnancy: 60 micrograms/day

Lactation: 70 micrograms/day

Many whole plant foods can supply us with selenium although the selenium content of foods vary widely, depending, in plant foods, on the amount of selenium in the soil where the plants were grown. In the United States, the effect of variations in soil selenium levels is less than in other countries because we typically eat food grown in different areas, including areas where the soil is rich in selenium. Studies in the United States report both lower selenium intakes (1, 2) and little difference in selenium intake or in selenium status between vegetarian and nonvegetarians (3,4). Experimental diets designed to represent typical vegan diets in the United States were found to provide more than the RDA for selenium (5, 6).

The National Institutes of Health identifies people who eat only local foods grown in soils that are low in selenium as more likely than others to have trouble getting enough selenium (7). If you are vegan and eat only local foods that are grown in soils that are low in selenium, you may need to take a supplement that provides additional selenium.

10 Good Sources of Selenium for Vegans

1. Brazil nuts 319 micrograms of selenium in 2 Tablespoons
2. Whole wheat pasta, cooked, 25 micrograms of selenium in ½ cup
3. Tofu, firm 22 micrograms of selenium in ½ cup
4. English muffin, whole grain, 17 micrograms of selenium in 1 muffin
5. Whole wheat bread, 9 micrograms of selenium in 1 slice
6. Portabella mushrooms, diced, 8 micrograms of selenium in ½ cup
7. Vegetarian baked beans, 6.5 micrograms of selenium in ½ cup
8. Soybeans, cooked, 6.3 micrograms of selenium in ½ cup
9. Oatmeal, cooked, 6 micrograms of selenium in ½ cup
10. Brown rice, cooked, 5.6 micrograms of selenium in ½ cup

Note that the amounts of selenium in foods listed above are from the U.S. Department of Agriculture (USDA) nutrient database and may under- or overestimate the actual selenium content of a specific food item (8).

Some Interesting Facts About Selenium

1. In China, there are wide differences in soil selenium content in different areas. Because of this variability, the selenium content of corn, rice, and soybeans can vary 1000-fold from one area of China to another (8).
2. Animals can conserve selenium when food selenium is low and excrete selenium when their intake is high. Thus, the selenium content of animal products does not vary as much as does the selenium content of plant foods.
3. Routinely getting too much selenium (more than 400 micrograms daily in adults) from all sources – food, beverages, and supplements – can result over time in health issues including nausea, diarrhea, garlic breath, rashes, and nervous system problems.

References

1. Jin Y, Kanaya AM, Kandula NR, et al. Vegetarian diets are associated with selected cardiometabolic risk factors among middle-older aged South Asians in the United States. J Nutr. 2018;148:1954-1960.
2. Lynch HM, Wharton CM, Johnston CS. Cardiorespiratory fitness and peak torque differences between vegetarian and omnivore endurance athletes: A cross-sectional study. Nutrients. 2016;8:726.
3. Shultz TD, Leklem JE. Selenium status of vegetarians, nonvegetarians, and hormone-dependent cancer subjects. Am J Clin Nutr. 1983;37:114-118.
4. Tesar R, Notelovitz M, Shim E, et al. Axial and peripheral bone density and nutrient intakes of postmenopausal vegetarian and omnivorous women. Am J Clin Nutr. 1992;56:699-704.
5. Turner-McGrievy GM, Barnard ND, Scialli AR, Lanou AJ. Effects of a low-fat vegan diet and a Step II diet on macro- and micronutrient intakes in overweight postmenopausal women. Nutrition. 2004;20(9):738-746.
6. Hess JM, Comeau ME. Application of dairy-free vegetarian and vegan USDA food pattern models for non-pregnant, non-lactating healthy adults. J Food Sci. 2022;87:4703-4713.
7. Office of Dietary Supplements, NIH. Selenium Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Selenium-Consumer/. 2021.
8. Stoffaneller R, Morse NL. A review of dietary selenium intake and selenium status in Europe and the Middle East. Nutrients. 2015;7:1494-1537.

To read more about selenium see:

Selenium Fact Sheet for Consumers (from National Institutes of Health; contains nonvegan sources of selenium)

The contents of this website and our other publications, including The Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

By Reed Mangels, PhD, RD

Vegan Health, a website that I contribute content to has added a useful new resource which is in keeping with the website’s mission to provide:

• Reviews of the scientific literature related to the health benefits of a vegan diet.
• Discussions about concerns related to vegan nutrition.
• Recommendations for nutrients that can be low in the diets of some vegans.

The new resource, Nutrition Tips for Vegans, consolidates essential nutrition information that a vegan needs to know into one article. The article addresses protein, iron, calcium, iodine, selenium, zinc, omega-3 fatty acids, and vitamins A, B12, and D. There are links to more extensive information about these nutrients. Colorful graphics illustrate plant sources of protein, vitamin C, and calcium. The article includes recommendations for supplements for vegans.  Vegan Health is a credible resource that provides evidence-based information about vegan nutrition.

easy training plate

by Reed Mangels, PhD, RD

Eating a healthy diet offers benefits to athletes during training, performance, and recovery. A variety of visual food guides designed for athletes have been developed to help athletes choose a nutritionally adequate diet. Typically, these food guides feature animal-based foods. Since many athletes are vegan, vegetarian, or frequently eat vegan or vegetarian meals, conventional food guides don’t meet their needs.

Surabhi Airi, MS with the University of Colorado, Colorado Springs’ Sport Nutrition Graduate Program in collaboration with the US Olympic Committee’s (USOC) Food and Nutrition Services, developed The Vegan/Vegetarian Athlete’s Plate® as a guide for athletes. This tool helps athletes build meals that meet international sports nutrition recommendations. It features a plate divided into sectors, indicating what proportion of the plate should be devoted to plant proteins, whole grains, fruits, and vegetables during easy, moderate and hard training. For example, during moderate training, approximately a third of the plate should be whole grains, a third plant proteins, and a third vegetables. Seasonal and local fruits can be eaten in addition along with 1 to 2 Tablespoons of fats. Vitamin D, vitamin B12, and zinc supplements should be considered.

The Vegetarian/Vegan Athlete’s Plate® is available for download to be used for educational purposes only:

Easy Vegetarian/Vegan Athlete’s Plate®

Moderate Vegetarian/Vegan Athlete’s Plate®

Hard Vegetarian/Vegan Athlete’s Plate®

To read more about vegan diets for athletes see: Athletes & Vegan/Vegetarian Diets

by Reed Mangels, PhD, RD

If a food company develops a new product, the company cannot simply put statements on the label about the product’s health benefits. For example, statements such as “This food will lower your cholesterol” or “Eating this food will prevent dental decay” are not allowed. The US Food and Drug Administration (FDA) must approve health-related statements on food labels.

In some cases, FDA conducts an extensive review of the scientific literature on a health topic. This is usually done when a food company or trade organization submits a petition to the FDA requesting this type of review. If, after this review, the FDA concludes that the evidence supports the health claim, they allow an “Authorized Health Claim.” An example of an Authorized Health Claim would be, “Low fat diets rich in fruits and vegetables (foods that are low in fat and may contain dietary fiber, vitamin A, or vitamin C) may reduce the risk of some types of cancer, a disease associated with many factors. Broccoli is high in vitamin A and C, and it is a good source of dietary fiber.”

In other cases, if certain scientific bodies of the US government or the National Academy of Sciences issue a statement about the relationship between a substance in a food and a health concern, the FDA can authorize a health-related statement on a food label that agrees with the scientific body’s statement. For example, a label could read, ““Diets rich in whole grain foods and other plant foods, and low in total fat, saturated fat, and cholesterol may help reduce the risk of heart disease.”

In other cases, FDA may allow a “Qualified Health Claim.” This is done when there is some evidence for a relationship between a food, food component, or dietary ingredient and reduced risk of a health-related condition. There is not enough evidence for an “Authorized Health Claim.” Qualifying language must be used on the label such as “according to limited scientific evidence.” A “Qualified Health Claim” is usually the result of a food company or trade organization petitioning the FDA. An example of a Qualified Health Claim would be, “Supportive but not conclusive research shows that eating 1.5 ounces per day of walnuts, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. See nutrition information for fat content.”

In all cases, FDA provides requirements that must be met for the food. For example, in order to have a health claim about the benefits of reducing sodium, the food must be low in sodium. FDA may also require that certain words or phrases be used in the health claim or may specify the exact wording that must be used.

So, if you pick up a package of oatmeal and notice that the label says, “As part of a heart healthy diet, the soluble fiber in oatmeal can help reduce cholesterol,” you’ve seen an example of an Authorized Health Claim.”

To read more about health claims on food labels from the FDA see:

Label Claims for Conventional Foods and Dietary Supplements

A Food Labeling Guide: Guidance for Industry (see Appendix C and Appendix D)

To read more about food labels see VRG’s articles:

Natural on a Food Label: Don’t Be Misled

Allergy Information on Food Labels

What Does Healthy on a Food Label Mean to You?

Deciphering Food Labels

What’s Going On with Daily Values on Food Labels?

More About the Updates to the Daily Values on Food Labels

photo from Carlson Labs

By Reed Mangels, PhD, RD

The American Academy of Pediatrics recommends that babies who are being exclusively or partially breastfed be given 10 micrograms (400 IU) per day of vitamin D as a supplement. This should be started shortly after birth (1, 2). We recently had a question from a VRG member whose pediatrician told her to give vitamin D drops to her baby. She wondered if there were vegan vitamin D drops for babies.

We did a search for “infant vitamin D vegan” and found several products that claimed to or appeared to be vegan, were for infants, and supplied 10 micrograms (400 IU) of vitamin D. Please note that this was not an exhaustive search and that there may be other acceptable products. We recommend checking with your baby’s doctor before using a supplement that is different from the brand that they suggest.

Here are products that we found:

Cymbiotika – https://cymbiotika.com/products/infant-d3 (note that the vitamin D3 is vegan; it is derived from lichen)

Carlson Labs – https://carlsonlabs.com/babys-plant-based-super-daily-d3/ – although the website says the product is “vegetarian” and does not say “vegan” this product contains vitamin D3 derived from algae which is considered vegan and does not appear to have non-vegan ingredients. Note that only 1 drop of this product has 400 IU of vitamin D

Mary Ruth’s – https://www.maryruthorganics.com/products/infant-toddler-vitamin-d3-organic-liquid-drops

To read more about nutrition for vegan infants see:

Feeding Vegan Kids

Vegan Nutrition in Pregnancy and Childhood

References

1. The American Academy of Pediatrics. Where we stand: Vitamin D & iron supplements for babies. https://www.healthychildren.org/English/ages-stages/baby/feeding-nutrition/Pages/Vitamin-Iron-Supplements.aspx. 2022.
2. Wagner CL, Greer FR, American Academy of Pediatrics Section on Breastfeeding, American Academy of Pediatrics Committee on Nutrition. Prevention of rickets and vitamin D deficiency in infants, children, and adolescents. Pediatrics 2008;122:1142-52.

The contents of this website and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

photo from American Heart Association News

By Reed Mangels, PhD, RD

The Portfolio Diet is a vegan or near-vegan diet that contains foods and nutrients known to lower blood cholesterol levels. It includes plant protein from legumes, particularly from soy; a type of fiber called viscous fiber which is found in foods such as oats, barley, eggplant, okra, apples, berries, and psyllium; plant sterols from fortified foods or supplements; nuts; and plant sources of monounsaturated fats such as avocado and olive, canola, and soy oils. This diet has been used successfully in randomized controlled studies to lower blood total and LDL cholesterol (1, 2). For example, in one study subjects following the Portfolio Diet had a reduction in LDL cholesterol levels that, for many participants, was similar to what would be expected with statins (a type of medication that lowers blood lipid levels) (3). These good results were seen even in subjects who were already eating a low-saturated fat, low-cholesterol diet before the study started. These positive results were seen in relatively short-term studies, with the longest lasting 6 months.

Recently, researchers set out to examine long-term adherence to a Portfolio Diet and see if this offered benefits (4). They did this by looking at the diets of more than 160,000 women and more than 40,000 men who participated in the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study. Study subjects’ reported diets were scored for the amount of plant protein (legumes), nuts and seeds, viscous fiber sources, phytosterols, and plant monounsaturated fat sources. The more of these foods that were eaten, the higher the Portfolio Diet Score was.

After as much of 30 years of follow-up, participants with a higher Portfolio Diet Score had a 14% lower risk of heart disease, cardiovascular disease, and stroke compared to those with lower scores (4). It’s important to note that these results were seen in people who were eating more of the foods that are included in a Portfolio Diet but were not, strictly speaking, following a Portfolio Diet, nor were they vegan.

The researchers noted that only small amounts of some foods recommended in the Portfolio diet were eaten, even in the group with the highest Portfolio Diet Score. This suggests that even partially adopting the Portfolio Diet pattern is beneficial. It’s likely that even greater benefits would be seen in those who adhere more closely to the Portfolio Diet.

References

1. Jenkins DJ, Kendall CW, Faulkner D, et al. A dietary portfolio approach to cholesterol reduction: combined effects of plant sterols, vegetable proteins, and viscous fibers in hypercholesterolemia. Metabolism. 2002;51:1596-1604.
2. Jenkins DJ, Chiavaroli L, Wong JM, et al. Adding monounsaturated fatty acids to a dietary portfolio of cholesterol-lowering foods in hypercholesterolemia. CMAJ. 2010;182:1961-1967.
3. Jenkins DJ, Kendall CW, Marchie A, et al. Effects of a dietary portfolio of cholesterol-lowering foods vs lovastatin on serum lipids and C-reactive protein. JAMA. 2003;290:502-510.
4. Glenn AJ, Guasch-Ferré M, Malik VS, et al. Portfolio Diet Score and risk of cardiovascular disease: Findings from 3 prospective cohort studies. Circulation. 2023;148:1750-1763.

The contents of this website and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

By Reed Mangels, PhD, RD

Riboflavin, also known as vitamin B2, is an essential vitamin that plays important roles throughout our bodies where it supports the growth, development and function of body cells. It also is involved in turning the food we eat into energy to power our activities and in fat and protein metabolism. We need to get adequate amounts of riboflavin from foods and/or supplements to stay healthy.

The Recommended Dietary Allowance (RDA) for riboflavin is:

Birth to 6 months: 0.3 milligrams/day (this is the Adequate Intake rather than the RDA)

7-12 months: 0.4 milligrams/day (this is the Adequate Intake rather than the RDA)

1-3 years: 0.5 milligrams/day

4-8 years: 0.6 milligrams per day

9-13 years: 0.9 milligrams/day

14-18 years: 1.3 milligrams/day (male); 1 milligram/day (female)

19 years and older: 1.3 milligrams/day (male); 1.1 milligrams/day (female)

Pregnancy: 1.4 milligrams/day

Lactation: 1.6 milligrams/day

Many whole plant foods supply us with riboflavin.

12 Good Sources of Riboflavin for Vegans

1. Nutritional yeast, fortified, 9 milligrams of riboflavin in 2 heaping Tablespoons (varies by brand; check the product’s label)
2. Vegan breakfast cereals fortified with 100% of the Daily Value for riboflavin, 1.3 milligrams of riboflavin in a serving
3. Kale, 0.5 milligrams of riboflavin in 1 cup cooked
4. Fortified plant milk, 0.4 milligrams of riboflavin in 1 cup (varies by brand; check the product’s label)
5. Spinach, 0.4 milligrams of riboflavin in 1 cup cooked
6. Tempeh, 0.4 milligrams of riboflavin in a 3.5-ounce serving
7. Almonds, dry roasted or almond butter, 0.3 milligrams of riboflavin in 2 Tablespoons
8. Green peas, 0.2 milligrams of riboflavin in 1 cup
9. Collards, 0.2 milligrams of riboflavin in 1 cup, cooked
10. Quinoa, 0.2 milligrams of riboflavin in 1 cup, cooked
11. Edamame, 0.2 milligrams of riboflavin in 1 cup, cooked
12. Apple, 0.2 milligrams of riboflavin in 1 large apple

7 Fun Facts About Riboflavin

1. Riboflavin is a water-soluble vitamin so when foods are boiled in a large amount of water and the cooking liquid is discarded, much of the riboflavin in the food is lost. Steaming or microwaving foods helps to minimize riboflavin losses.
2. Very little riboflavin is stored in our bodies. When we take in more riboflavin than we need, either we don’t absorb the excess amount, or it is excreted in urine
3. Riboflavin is stable to heat which means that it is not lost when foods are cooked (except in the cooking water). In contrast, riboflavin is not stable when it is exposed to light so foods that supply riboflavin such as dairy milk and fortified plant milks are generally sold in opaque containers.
4. Riboflavin deficiency is very rare in the United States. Signs of a riboflavin deficiency include cracks or sores at the corner of the mouth and swollen and cracked lips. A riboflavin deficiency is diagnosed by testing blood and urine.
5. When whole grains are refined, B vitamins, including riboflavin, are removed. Some B vitamins, including riboflavin, are added back when grains are enriched. This should be indicated on the product label.
6. Riboflavin has a yellow color, so it is usually not added to enriched white rice because the yellow tinge is considered unattractive (1).
7. There is some evidence that riboflavin supplements can reduce the frequency and intensity of migraine headaches in adults and children. Some, but not all, of the few small studies conducted to date have found evidence of a beneficial effect of riboflavin supplements on migraine headaches in adults and children (2).

References

1. Mangels R, Messina V, Messina M. The Dietitian’s Guide to Vegetarian Diets, 4^th ed. Burlington, MA: Jones & Bartlett Learning; 2023.
2. Holland S, Silberstein SD, Freitag F, et al. Evidence-based guideline update: NSAIDs and other complementary treatments for episodic migraine prevention in adults: report of the Quality Standards Subcommittee of the American Academy of Neurology and the American Headache Society. Neurology. 2012;78:1346-1353.

To read more about riboflavin see Riboflavin Fact Sheet for Consumers (from National Institutes of Health; contains vegan and nonvegan sources of riboflavin)

The contents of this website and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

By Reed Mangels, PhD, RD

Hearing loss becomes more common as people get older. Close to 80% of people in the United States age 70 and older have hearing loss in at least one ear (1). In addition to difficulty communicating, according to the National Council on Aging, hearing loss can increase the risk of dementia, depression, and falls which can negatively affect quality of life.

A specific type of hearing loss, called age-related hearing loss, is the gradual loss of hearing that is associated with aging. Most commonly, it is due to a degeneration of inner ear structures. There are many possible explanations for this deterioration including reduced blood flow due to diabetes or hypertension, inflammation, oxidative stress, and exposure to excess noise (2).

Initially, hearing loss results in difficulty hearing higher pitches and the realization that sounds are quieter and spoken words are distorted. As time goes on, hearing becomes more difficult overall (3).

Nutrition may play a role in reducing the risk of age-relating hearing loss. For example, one study found that, in women, an overall healthier diet reduced risk of hearing loss (4). I wasn’t able to find any studies that reported on age-related hearing loss in vegans; however, healthy vegan diets are likely to include many factors that are associated with a reduced risk. For example, higher intakes of fiber and nutrients found in abundance in plant foods such as beta-carotene, folate, vitamin C, potassium, and magnesium have been associated with a lower risk of hearing loss (5-8). In contrast, diets high in cholesterol have been associated with an increased risk of hearing loss (9). Diets with a high glycemic index and frequent use of sugary foods have also been associated with an increased risk of hearing loss (7,10).

Higher intakes of long-chain omega-3 fatty acids EPA and DHA were associated with a lower risk of hearing loss (11). Vegan omega-3 fatty acid supplements derived from microalgae are available.

What can you do to reduce your risk of age-related hearing loss? We don’t know for sure but eating an overall healthy vegan diet with generous amounts of whole plant foods has many health benefits and could possibly reduce your risk. Taking a vegan omega-3 fatty acid supplement may help but more research is needed. Despite your best efforts, you may develop age-related hearing loss since other factors such as genetics, noise exposure, lack of physical activity, and chronic diseases may affect your risk (12). Still, a healthy vegan diet offers benefits for human health, for the animals, and for the environment.

References

1. Goman AM, Lin FR. Prevalence of hearing loss by severity in the United States. Am J Public Health. 2016;106:1820-1822.
2. Chen HL, Tan CT, Wu CC, Liu TC. Effects of diet and lifestyle on audio-vestibular dysfunction in the elderly: A literature review. Nutrients. 2022;14:4720.
3. Chern A, Golub JS. Age-related hearing loss and dementia. Alzheimer Dis Assoc Disord. 2019;33:285-290.
4. Curhan SG, Wang M, Eavey RD, et al. Adherence to healthful dietary patterns is associated with lower risk of hearing loss in women. J Nutr. 2018;148:944-951.
5. Curhan SG, Stankovic KM, Eavey RD, et al. Carotenoids, vitamin A, vitamin C, vitamin E, and folate and risk of self-reported hearing loss in women. Am J Clin Nutr. 2015;102:1167-1175.
6. Choi YH, Miller JM, Tucker KL, et al. Antioxidant vitamins and magnesium and the risk of hearing loss in the US general population. Am J Clin Nutr. 2014;99:148-155.
7. Gopinath B, Flood VM, McMahon CM, Burlutsky G, Brand-Miller J, Mitchell P. Dietary glycemic load is a predictor of age-related hearing loss in older adults. J Nutr. 2010;140:2207-2212.
8. Lampignano L, Quaranta N, Bortone I, et al. Dietary habits and nutrient intakes are associated to age-related central auditory processing disorder in a cohort from southern Italy. Front Aging Neurosci. 2021;13:629017.
9. Gopinath B, Flood VM, Teber E, et al. Dietary intake of cholesterol is positively associated and use of cholesterol-lowering medication is negatively associated with prevalent age-related hearing loss. J Nutr. 2011;141:1355-1361.
10. Sardone R, Lampignano L, Guerra V, et al. Relationship between inflammatory food consumption and age-related hearing loss in a prospective observational cohort: Results from the Salus in Apulia Study. Nutrients. 2020;12:426.
11. Curhan SG, Eavey RD, Wang M, et al. Fish and fatty acid consumption and the risk of hearing loss in women. Am J Clin Nutr. 2014;100:1371-1377.
12. Tang D, Tran Y, Dawes P, Gopinath B. A narrative review of lifestyle risk factors and the role of oxidative stress in age-related hearing loss. Antioxidants (Basel). 2023;12:878.

The contents of this website and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

By Reed Mangels, PhD, RD

A reader contacted us and asked, “Since many people are cutting down on their use of added salt (eliminating added salt in some cases), how can vegans be sure they are getting enough iodine in their diet?”

This is a reasonable concern since the iodine content of plant foods is often low and their iodine content depends on factors such as the concentration of iodine in the soil where the plants were grown (1). Iodine is an essential mineral that is needed for the thyroid gland to work properly. Not getting adequate iodine can have negative effects on the thyroid gland. Iodine deficiency in infants and children can result in poor growth and development.

Prior to the 1920s, in the United States, an iodine-deficiency disease called endemic goiter was relatively common. The incidence of endemic goiter fell sharply after iodized salt was introduced in the United States. Salt iodization is not mandatory in the United States but there are requirements for the amount of iodine that is added to iodized salt. Iodized salt provides about 76 micrograms of iodine in a quarter teaspoon. About half of the US population uses iodized salt (2). If you avoid added salt, your diet may be low in iodine, much like the diet of Americans prior to 1924.

“Well,” you may be thinking, “I eat some salty processed foods. I must get iodine from that.” Actually, most processed foods as well as products from fast food establishments are not made with iodized salt. If a food manufacturer does use iodized salt, the iodized salt must be listed as an ingredient (3).

Sea vegetables can be a source of iodine although the amount is inconsistent. Sometimes, sea vegetables are very high in iodine and that can cause health issues. The bioavailability of iodine from sea vegetables is also quite variable (4).

If you are vegan and don’t use iodized salt regularly, I recommend that you use a supplement containing iodine. Many multi-vitamin/mineral supplements contain iodine and iodine is also available as a separate supplement. The Recommended Dietary Allowance (RDA) for iodine for adults is 150 micrograms per day. If you choose to use an iodine supplement you should look for one providing approximately this amount.

References

1. Ershow AG, Skeaff SA, Merkel JM, Pehrsson PR. Development of databases on iodine in foods and dietary supplements. Nutrients. 2018;10(1):100.
2. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2001.
3. Pennington JA, Young B. Iron, zinc, copper, manganese, selenium, and iodine in foods from the United States Total Diet Study. J Food Compost Anal. 1990;3:166-184.
4. Dominguez-Gonzalez MR, Chiocchetti GM, Herbello-Hermelo P, et al. Evaluation of iodine bioavailability in seaweed using in vitro methods. J Agric Food Chem. 2017;65:8435–8442.

To read more about iodine see:

Iodine in the Vegan Diet

Iodine in Prenatal Supplements

Iodine in Plant Milks

Food Sources of Iodine

The contents of this website and our other publications, including Vegetarian Journal and Vegan Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

In the latest issue of Vegan Journal, Reed Mangels, PhD, RD, reviews recent scientific papers related to vegetarianism. Topics covered include More Adults in the USA Are Eating Chickpeas and Calcium Supplements and Risk of Cardiovascular Disease. See: https://www.vrg.org/journal/vj2023issue4/2023_issue4_scientific_update.php

To subscribe to Vegan Journal visit: https://www.vrg.org/member/2013sv.php