What’s up With Iodine?

It’s hard to believe I’ve never once written on iodine in the 11 years I’ve maintained this blog.

It’s a critically important trace mineral and one of those nutrients that is often overlooked despite its significance to health.

Unfortunately, iodine deficiency is a thing. One of the main reasons is that we don’t generally eat the best sources of dietary nutrition. Iodine is known to come from salt, which is why so much salt is “iodized.

But iodized salt is a problem (well, the reason it exists is). Dietary sources of iodine, especially seafood, should be the main source of iodine intake. I’ll get into what kinds of foods you’d want to use, but before I do, I’d like to at least highlight what iodine is good for.

5 Main Benefits of Iodine

Let’s just get down to this: Iodine is an essential element for human health. If you don't get enough of it, you will suffer the consequences.

Here’s a list of the actual benefits of iodine.

1 - Vital for Thyroid Hormone Production and Metabolic Health:

I’m extremely keen on doing everything you can to keep your thyroid healthy.

After all, it is the “thermostat” for the body and regulates metabolism, which plays a significant role in energy levels.

Iodine plays a central role in thyroid health, which is often overlooked despite its influence on nearly every system in the body.

It influences metabolic health because your thyroid gland uses iodine to produce two key hormones: thyroxine (T4) and triiodothyronine (T3).

These hormones regulate metabolism, influencing how efficiently your body converts food into energy. When iodine levels are low, the thyroid can’t produce enough hormones, leading to hypothyroidism.

This condition can cause persistent fatigue, unexplained weight gain, sensitivity to cold, and dry or flaky skin.

What most people are unaware of is that even mild iodine deficiency can impair thyroid function, and if left unaddressed over time, may lead to a visible swelling of the thyroid gland (goiter) or, in pregnant women, developmental problems for the unborn child.

2 - Critical for Brain Development in Pregnancy and Early Life:

Pregnant mothers and mothers of newborn children should also be concerned about iodine intake, as it’s incredibly important both during pregnancy and early childhood. 

During gestation, a baby relies entirely on the mother’s iodine intake to support its thyroid hormone production—essential for healthy brain and nervous system development. 

Without adequate iodine, the risk of impaired cognitive function increases significantly.

Some of the resulting conditions from low iodine consumption are: 

• Reduced IQ

• Slowed motor skills and cognitive delays

• In severe cases, cretinism—a condition marked by profound developmental disabilities
  
  

The truth is that millions of women don’t consume enough iodine, and/or their children don’t get enough iodine, and the World Health Organization considers iodine deficiency the most preventable cause of intellectual disability worldwide. 

Ensuring sufficient intake during pregnancy and breastfeeding is one of the simplest and most impactful ways to support lifelong brain health in children.

3 - Supports Brain Function in Children and Adults:

Now I don’t want you to think that iodine’s influence on the brain is relegated to children, as it also affects cognitive performance in adults.

Studies link low iodine levels to issues such as poor memory, reduced concentration, slower reaction times, and even mood disorders like depression.

And there have been studies that show that for school-aged children, a lack of iodine can impair learning, attention, and academic performance. Imagine a child in school who struggles just because their diet is low in iodine.

In regions with known deficiency, iodine supplementation has significantly improved cognitive outcomes.

I wouldn't say that taking more iodine will dramatically boost your IQ, but if you’re not getting enough, you’ll definitely feel the effects.

4 - Can Help Protect You From Radiation:

While this isn't a benefit you would necessarily seek iodine to fulfill daily, it is an interesting and helpful fact about iodine.

If we ever experience a nuclear emergency, the CDC says potassium iodide (KI) can help protect your thyroid from harmful radiation. It is available in tablets or liquid form.

KI works best when taken immediately after exposure, though it doesn’t guarantee full protection.

It can cause side effects like stomach problems, swelling, or allergic reactions. People with thyroid issues are more likely to have problems, and using KI might raise the risk of thyroid disease.

But those would be things you can worry about after you survive an atom bomb going off.

Iodine Is Essential, If You Supplement, Here’s What to Do

The best place to get iodine is through diet.

Foods high in iodine include seaweed such as kelp, nori, wakame, and dulse; dairy products like milk, cheese, and yogurt; and seafood such as cod, shrimp, tuna, salmon, sardines, and shellfish like oysters and clams. Eggs, particularly the yolks, are another good source, as are iodized salt and fortified products like bread and cereals.

Other iodine-containing foods include potatoes with the skin, cranberries, navy beans, lima beans, chicken, and turkey.

A supplement may be beneficial if you're not getting enough iodine from your diet.

Most adults should get 150 micrograms. Daily requirements increase during pregnancy and breastfeeding.

Several effective forms of iodine supplements are available.

Liquid iodine, such as nascent iodine, is highly bioavailable, easy to dose precisely, and may be especially useful for individuals with absorption issues. Mary Ruth’s Nascent Iodine Drops or J. Crows Lugol's Solution 2% are examples of this type.

Kelp-based supplements provide a natural source of iodine derived from seaweed. These supplements also contain beneficial trace minerals, although the iodine content can be less consistent. Commonly used products in this category are Peak Performance Whole Food Iodine or Double Wood Supplements Irish Sea Moss.

Capsules or tablets, usually in the form of potassium iodide, offer standardized doses—often between 150 and 300 micrograms—and are widely available and shelf-stable. One example is Pure Encapsulations Iodine.

Please speak with your healthcare provider before beginning iodine supplementation.