The two forms I like are Bernard Jensen makes a dulse iodine solution, which is in glycerine base. I just squirt 10 to 20 drops under the tongue then hold it there for a minute to absorb. Otherwise I rely on black walnut hull, which is extremely rich in iodine. It is the iodine in the hulls that stain the skin brown. I think you can get capsules of this. Otherwise a tincture will work.