Are You Getting Enough Iodine? Here's What You Need to Know

Iodine is an essential mineral that the body needs to function properly. Although only small amounts are required, iodine plays a vital role in overall health. In Israel, iodine deficiency is relatively common, raising questions about whether people are getting enough through their diet alone.

One reason for this deficiency is the widespread use of desalinated water. The desalination process removes much of the naturally occurring iodine from the water supply. Because desalinated water is used by people, livestock, poultry, and agriculture, iodine levels can also be lower in foods such as meat, dairy products, eggs, fruits, and vegetables.

Why Your Body Needs Iodine

Iodine's primary role is helping the thyroid gland produce hormones that regulate metabolism. These hormones influence many important functions throughout the body, including energy production, weight regulation, body temperature, blood pressure, mood, motivation, and the health of your hair and nails.

When iodine levels are too low, the thyroid cannot produce enough hormones, which may lead to a range of symptoms.

Signs of Iodine Deficiency

Iodine deficiency can make everyday activities more difficult by reducing the body's ability to produce energy. Common symptoms may include:

• Fatigue and low energy
• Difficulty with physical activity
• Feeling unusually sensitive to cold
• Constipation
• Problems with attention and concentration

Women are more likely than men to develop iodine deficiency.

Iodine is also especially important during pregnancy because it supports healthy fetal development. In children, adequate iodine is essential for normal brain development, learning, and growth.

Foods Rich in Iodine

Many people can meet their iodine needs through a balanced diet.

Some of the best natural sources include sea fish such as salmon, cod, mackerel, sardines, and tuna. Fish raised in freshwater ponds generally contain much less iodine.

Seaweed, including nori, kombu, and wakame, is another excellent source. Eggs, particularly the yolk, also provide iodine that is well absorbed by the body.

Smaller amounts of iodine can also be found in foods such as cranberries, potatoes (especially near the skin), prunes, white beans, and whole grains.

Foods That Can Affect Iodine Absorption

Some foods contain natural compounds that can interfere with iodine absorption. These include soy products and cruciferous vegetables such as cabbage, broccoli, cauliflower, and radishes.

However, cooking these vegetables largely removes this effect. Even people with an underactive thyroid can generally enjoy cooked cruciferous vegetables without concern.

Should You Take an Iodine Supplement?

Although iodine deficiency can be harmful, consuming too much iodine can also cause thyroid problems.

For this reason, iodine supplements should only be taken under the guidance of a healthcare professional.

People who rarely or never eat sea fish or seaweed may need to obtain iodine from other dietary sources. Using iodized salt in moderation can help increase iodine intake.

People with an overactive thyroid should be especially careful to avoid excessive iodine intake and should follow their healthcare provider's recommendations.