Iodine: Why It Matters, How It Works, and What to Do If You’re Not Getting Enough
- Nikki Gepner
- May 27
- 3 min read
Iodine may not get the same spotlight as iron or calcium, but it’s a vital trace mineral that plays an essential role in your health—especially when it comes to your thyroid. It used to be thought that people in developed countries didn’t get iodine deficiency, however with the diet changes people have made over the years I am starting to see more and more iodine deficiency in my practice.
What Is Iodine and Why Do We Need It?
Iodine is an essential mineral that your body cannot produce on its own. It’s crucial for making thyroid hormone which regulates metabolism, body temperature, heart rate, and more. Iodine is also crucial for brain development during pregnancy and infancy.
Without enough iodine, your body not only struggles to produce thyroid hormones but also produces less cortisol and impacts estrogen receptors in the body. Common symptoms of these hormone imbalances include:
Fatigue or feeling tired all the time
Feeling cold all the time
Constipation
Dry skin
Hair thinning or hair loss
Brain fog or difficulty concentrating
Breast tenderness
Weight gain
Depression
Swelling in the neck (goiter)
Are You At Risk of Deficiency?
Iodine is found in both animal and plant foods, though the amount varies based on soil quality, farming practices, and food fortification. If you are not consuming the foods listed below on a daily basis, you may consider getting your levels tested.
Food Sources of Iodine
Seaweed (kelp, nori, dulse, wakame) – Kelp is extremely high in iodine and should be used with caution. Other types of seaweed have lower amounts and can be consumed more regularly. One company I like for sea veggies is Maine Coast Sea Vegetables: https://seaveg.com/
Food | Serving Size | Approximate Iodine Content | Notes |
Cod (Atlantic) | 3 oz (85 g), cooked | 99 mcg | |
Oysters | 6 medium (about 84 g) | 93 mcg | |
Shrimp | 3 oz (85 g), cooked | 35 mcg | |
Dairy (milk) | 1 cup (240 ml) | ||
Egg yolk | 1 large yolk | 25 mcg | Most iodine in eggs is in the yolk |
Iodized salt | 1/4 tsp (1.5 g) | 71 mcg | Check label – not all table salt is iodized |
How Much Iodine Do You Need?
Group | Recommended Daily Intake |
Adults | 150 mcg |
Pregnant Women | 220 mcg |
Breastfeeding Women | 290 mcg |
Children | Varies by age (90–120 mcg) |
Final Thoughts
Iodine might be a “trace” mineral, but its role in your health is far from minor. Whether you’re getting it from seaweed, seafood, iodized salt, or a thoughtfully chosen supplement, ensuring adequate iodine intake can support healthy thyroid function, energy levels, and mental clarity.
If you're unsure whether you're getting enough, talk to your healthcare provider about testing your iodine and thyroid hormone levels—and work with a dietitian nutritionist to adjust your diet or supplement plan accordingly.
Supplement safely: More is not better. Excessive iodine can harm thyroid function, particularly in people with auto-immune thyroid conditions. Always consult with a healthcare provider before starting iodine supplements—especially if you have or suspect thyroid issues.
If you would like to get your iodine levels checked and receive a list of iodine-rich meals or supplement tips for your specific diet, schedule a visit with Nikki here.
This blog post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation.
