The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.

A 1/4 teaspoon of iodized table salt provides 95 micrograms of iodine. A 6-ounce portion of ocean fish provides 650 micrograms of iodine. Most people are able to meet the daily recommendations by eating seafood, iodized salt, and plants grown in iodine-rich soil. When buying salt make sure it is labeled "iodized."

The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for iodine:

Infants

• 0 - 6 months: 110 micrograms per day (mcg/day)
• 7 - 12 months: 130 mcg/day

Children

• 1 - 3 years: 90 mcg/day
• 4 - 8 years: 90 mcg/day
• 9 - 13 years: 120 mcg/day

Adolescents and Adults

• Males age 14 and older: 150 mcg/day
• Females age 14 and older: 150 mcg/day

Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts. Ask your health care provider which amount is best for you.