Iodine in babies and toddlers on a milk free diet
You’ve probably not ever given much thought to iodine- what even is iodine?
But actually- iodine is super important for growth and development in babies and children. It is a nutrient that is found in milk - including breast milk and cow’s milk! But with the rise in plant-based mylk and veganism it’s getting more attention as a nutrient we need to pay attention to!
And so if your baby or toddler has cow’s milk allergy-or is avoiding dairy for other reasons- and you are not breastfeeding- it’s something we need to look at. So in this article I’m going to give you the low down on why iodine matters and how to ensure your little one is getting enough on a milk free diet!!
Why is iodine important?
Iodine is a mineral that plays a vital role in:
• Brain development: Especially critical during your baby’s first two years, as their brain grows rapidly
• Thyroid function: Iodine helps the thyroid produce hormones that regulate growth, metabolism, and development
• Preventing deficiency: Low iodine levels can lead to developmental delays, poor growth, and a condition called goitre (an enlarged thyroid gland)
How much iodine does my baby or child need?
• 0–12 months: 50 micrograms (mcg) per day
• 1–3 years: 70 mcg per day
• 4–6 years: 100 mcg per day
Sources of iodine for dairy-free babies and toddlers
When dairy is off the menu, there are other ways to include iodine in your little ones diet:
Plant-based foods
• Seaweed: A natural source, but iodine levels vary widely, so offer it occasionally and in small amounts
• Fortified plant milk: Some - but certainly not all - oat, almond, and soya milks are fortified with iodine (~22 mcg per 100 ml—check the label). Organic plant milks will not be fortified so avoid these if using as a main source of iodine for your little one
Animal-based foods
• Fish: White fish like cod, haddock, and sole are excellent sources of iodine
• Eggs: If your child is not allergic, eggs provide a good dose of iodine too
Supplements
If your child’s diet doesn’t include enough iodine from food, a supplement may be needed. Speak to meeeee- or your dietitian- to determine the right dose and product for your baby or child!
Tips to boost iodine intake
1. Fortified plant milk: If your child is over 1 year old, choose a fortified milk alternative with added iodine
2. Fish as part of a varied diet: Offer fish a few times per week
3. Be careful with seaweed: While it’s a natural source, seaweed can sometimes contain too much iodine- so stick to occasional servings of foods like nori (try sushi rolls made with nori!)
4. Check labels: Not all plant-based products are fortified with iodine, so always read the label carefully
What about iodized salt?
While iodized salt is a good source of iodine for older kids and adults, it’s not recommended to add salt to a baby’s food as it can accustom them to the taste of salt and high salt diets are bad for blood pressure and heart health
Main takeaway message
If your baby or child is avoiding dairy- and not drinking any breastmilk- ensuring they get enough iodine is super important for growth and development. Aim for some fortified foods- like fortified plant milk - or regular fish consumption, and if this isn’t possible, a supplement can may be needed to meet their needs. Check in with meeee- or your dietitian- to find the best approach for your little one!
References
1. Bath SC, Rayman MP. (2013). A review of the iodine status of UK pregnant women and its implications for the offspring. Frontiers in Endocrinology, 4:227
2. Food and Nutrition Board, Institute of Medicine. (2001). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. National Academies Press
3. Leung AM, Pearce EN, Braverman LE. (2011). Iodine content of prenatal multivitamins in the United States. New England Journal of Medicine, 362(4):1009–1010