Adults should get 150 mcg of iodine daily (220 mcg if you’re pregnant, 290 mcg if breastfeeding). Before you take any iodine or kelp-based supplement, talk with your doctor first. You can satisfy your daily needs by eating: One serving of ocean fish Two servings of low-fat yogurt A few forkfuls of seaweed salad, such as kelp or wakame.
