What you need to know about iodine
When it comes to nutrients, iodine is one that is rarely mentioned outside of thyroid disorders. But there is more to this mineral than you might realise. If you’ve ever wondered whether iodine is playing a role in your wellbeing, this is what you need to know.
What is iodine?
Iodine is a trace mineral that has a significant impact on wellbeing. It’s best known for its role in thyroid function. But as we know around here, the thyroid affects every single cell in the human body, so iodine is essential for you to thrive!
Of the many micronutrients, iodine is one that has a recent history of widespread deficiency. It wasn’t until the 1920s when iodised salt was introduced that the rate of deficiency dropped significantly. However, it’s still quite common in those living in areas with iodine-poor soil, as well as those who don’t eat seafood regularly.
The functions of iodine
The major function of iodine is as a building block of thyroid hormones T3 and T4. These hormones run your metabolism, meaning they influence:
Energy production
Temperature
Growth and repair
Brain function
Development during pregnancy, infanthood and childhood
Body composition
Digestion and detoxification
Aside from thyroid function, iodine is believed to play a role in immune regulation. There is evidence that it is protective against breast and prostate cancers. It also shows benefits in fibrocystic breast disease, which suggests it regulates hormones other than thyroid hormones.
The impact of too little iodine
So what happens when you don’t have enough iodine? Some of the symptoms can include:
Goitre (an enlarged thyroid gland)
Hypothyroidism
Weight gain
Mental fog and other cognitive dysfunction
Weakened immune system
Infertility
Miscarriage and stillbirth
Congenital hypothyroidism (cretinism) in babies
There can also be symptoms related to insufficient thyroid hormones such as dry skin, hair loss, sensitivity to the cold and chronic fatigue.
Can you have too much iodine?
More is not always better! Excess iodine can also lead to health issues. It can contribute to hyperthyroidism or inflammation of the thyroid gland (thyroiditis). The elevated thyroid hormone levels caused by these conditions can be dangerous or even deadly if left untreated.
The good news? This is unlikely to happen unless you are taking supplements unsupervised or consuming large amounts of seaweed.
Who has higher iodine needs?
We all need a good amount of iodine for wellbeing, but there are some who have higher requirements. They include:
Pregnant/nursing mothers – iodine needs significantly increase during pregnancy and lactation to support the baby’s growth and development. This is why you will often see it included in prenatal supplements.
Plant-based diets – for those who don’t consume seafood or dairy, it is important to ensure there are other sources of iodine. Where you live can influence the iodine content of plants due to variations in soil content, so you can’t always guarantee you’re getting your iodine unless you include iodine-rich seaweeds.
Those with certain thyroid disorders – we often use iodine therapeutically for supporting thyroid dysfunction. However, this is best done with a qualified practitioner to ensure that you’re getting the right dosage and don’t have a condition that can worsen with increased iodine!
Getting more iodine into your diet
Need to get more iodine into your day? There are a few foods that are excellent sources, including:
Fish and seafood
Seaweed such as nori and kombu
Dairy products such as milk, cheese and yoghurt
Eggs
Iodine is also added to breads in Australia via iodised salt. Unfortunately, Australian soil does not contain much iodine, so it is not found in adequate amounts in many other plant foods.