Do We All Need To Consume More Iodine?

What is iodine?

Iodine is a trace element that can be found in a number of different places and chemical forms, though it most commonly pops up as an iodine salt rather than elemental iodine. It’s naturally found in foods such as seaweed, fish, and eggs.

Iodine can also be found in dairy products and fruit and vegetables, but the amount they contain can depend on factors such as how much iodine dairy animals are fed, or the level of iodine in the soil where crops are grown. Some foods are purposefully fortified with iodine such as iodized salt and certain plant-based milk alternatives.

Dietary supplements containing iodine are also available, though it’s recommended to consult a healthcare provider before taking them, as they can interact with a number of medications.

What does our body need it for?

Our need for iodine begins even before we’re yeeted out of the uterus – it plays a critical role in the development of a fetus’s brain, bones, and nervous system. It’s a key component of both fetal and maternal hormones that are involved in the regulation of this process which are made in the thyroid gland, that little butterfly-shaped organ in our necks.

Once we’re born, these hormones (and thus, iodine) continue to be important not just for regulating our initial growth and development but also for the rest of our lives, as these are important regulators of our metabolism.

What happens if we don’t get enough iodine?

Many people in places like the US get enough iodine through their diet. There are specific groups of people who are more likely to not be taking in sufficient amounts, including people who are pregnant, primarily eat foods grown in places with iodine-deficient soil, or don’t use iodized salt.

While the introduction of iodized salt to many places around the world has helped, insufficient iodine intake is still a problem; as of 2019, it was estimated that iodine deficiency affects 2.4 percent of the world’s population.

Recent changes in the types of foods people are eating might be causing the problem to spread too. According to a recent report by the World Health Organization (WHO), those in the WHO European region are particularly at risk of not getting enough iodine, which it says “the increasing popularity and availability of plant-based alternatives to key sources of iodine, such as milk, dairy, and fish” is contributing to. 

But why is not getting enough iodine such a concern?

We’ve outlined above the important bodily functions that iodine is involved in; if people aren’t getting enough iodine, then those functions can be affected, which can consequently have an impact on health.

Some of the earliest symptoms of iodine deficiency that people notice include difficulty swallowing or trouble breathing. This is due to the thyroid becoming enlarged; in the absence of enough iodine, the thyroid gland gets bigger in an attempt to take in more iodine. This swelling is referred to as a goiter.

Iodine deficiency can also cause hypothyroidism, where the thyroid becomes underactive and doesn’t produce enough of the thyroid hormone thyroxine. This can lead to symptoms including weight gain, tiredness, feeling cold, and aches and pains. However, it’s important to note here that hypothyroidism can have causes other than iodine deficiency – so if someone is experiencing these symptoms, it’s best to get it checked out by a doctor to determine what’s behind them.

If it occurs during pregnancy, severe iodine deficiency can also affect the development of a fetus’s brain, though the effects of low-to-moderate iodine deficiency are less clear. It’s a similar case once out of the uterus too.

What happens if we have too much?

While it’s important to ensure we get enough iodine, too much of it can also be harmful. Somewhat ironically, excess iodine can end up causing the same symptoms as iodine deficiency, as it ends up inhibiting the production of thyroid hormones.

On the flip side, too much iodine can also lead to an overactive thyroid, or hyperthyroidism, as well as being linked to thyroid inflammation and certain types of thyroid cancer.

Though rare, acute iodine poisoning is also possible, with symptoms ranging in severity from shortness of breath, burning of the mouth, and diarrhea through to a seizures and coma.

The bottom line

As we’ve mentioned, lots of people will be getting enough iodine through their diet alone. However, if someone is concerned that isn’t the case for them, or they’re showing symptoms of iodine deficiency, it’s best to speak to a healthcare provider to figure out the best course of action.

The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.  

All “explainer” articles are confirmed by fact checkers to be correct at time of publishing. Text, images, and links may be edited, removed, or added to at a later date to keep information current.