Posting this because I've been fussing at my partner for like what feels like years now to eat some iodized salt and they haven't done so and keep complaining about "maybe I have seasonal depression" or this or that and like okay unless I'm an ignorant shit ass moron there are few dietary sources of iodine outside of SEAFOOD, DAIRY, EGGS or SEAWEED which is basically seafood but for vegans. Anyway, unless you're eating that DAILY because it's water soluble i'm pretty sure, you should be supplementing your diet with probably at least HALF A TEASPOON of iodine EVERY DAY. depending on your weight and whatnot but also like just vibe it out
eat some iodized salt, it was a medical miracle of the 19th or whatever (I'm not an encyclopedia and I'm drunk) century
it imparts a metallic taste to food but like you can just mix it up into some water and swig it, treat it like a vitamin, idk dawg
your thyroid will be like 
and you might feel more energetic and you'll definitely be at less risk of developing goiter! don't make me fuss at you! eat your salt!
p.s. good news it's one of the cheapest things you can buy (
)
How much milk would I need to drink and for how long before I felt a difference? Is like, 16oz a day enough or should I just supplement?
to answer part of your question, i clicked a few of the first links on google (e.g., 1 and 2), and it looks like 1 cup of cow's milk provides something like 33% - 50% of the recommended daily amount for an adult.
Google ai says 16oz of whole milk is typically like 150 micrograms of iodine but can range from 40-400
So you'd need like two glasses a day but it varies
It's also in eggs btw