Iodine supplement combined with cod liver oil

I am a young 21 year old male who weighs less than 150 lbs. I have recently purchased Lugol's Iodine solution 5% and I am unaware of what dosage I should be doing and how many times a day etc. I do not want to have an overload of iodine, just the healthy amount.

I also stumbled upon cod liver oil and was wondering if it was a good idea to pair the two and if so, what are some good brands of cod liver oil if anyone would know I would greatly appreciate it. Thanks for your time.