Iodine – What It Is and Why You Need It

Iodine is a trace mineral that our bodies need to make thyroid hormones. Those hormones control how fast we burn energy, how our heart beats, and even how we grow. If you skip iodine, your thyroid can’t work properly, which may lead to tiredness, weight changes, or mood swings.

How to Spot Iodine Deficiency

The easiest way to know if you’re low on iodine is to watch for a few common signs. Feeling unusually cold, having dry skin, or noticing your hair thinning can all point to an under‑active thyroid caused by not enough iodine. Some people also develop a swelling at the front of their neck – that’s called a goitre and it happens when the thyroid tries to grab more iodine from the blood.

Women who are pregnant or breastfeeding need extra iodine because the baby depends on you for brain development. Even mild deficiency during pregnancy can affect a child’s learning later on, so doctors often recommend an iodine‑rich diet or a prenatal vitamin with iodine.

Everyday Sources of Iodine

The simplest way to get iodine is through food. Seaweed tops the list – just a tiny sheet of nori can give you more than the daily amount. If seaweed isn’t your thing, try fish like cod or tuna, dairy products such as milk and yogurt, and eggs. Many countries also add iodine to table salt (iodized salt), so using that instead of plain salt is an easy fix.

When it comes to supplements, a low‑dose iodine pill (around 150 µg) matches the amount most adults need each day. If you think about taking a supplement, talk to a pharmacist or doctor first; too much iodine can cause the opposite problem and make your thyroid overactive.

Cooking methods matter, too. Boiling vegetables for a long time can leach iodine into the water, so try steaming or quick sautéing to keep more of the mineral in your meal.

Practical Tips to Keep Iodine Levels Balanced

Start by checking whether you already use iodized salt at home. If not, swap it in – it’s a tiny change that makes a big difference. Next, add a serving of fish or dairy a few times a week. For vegans or vegetarians, seaweed snacks are an easy snack that boosts iodine without animal products.

If you travel to places where iodized salt isn’t common, bring a small supply with you or look for fortified foods. Keep an eye on processed foods; many contain non‑iodized salt, so they won’t help your intake.

Lastly, listen to your body. Sudden weight gain, fatigue, or feeling unusually hot could signal that something’s off with your thyroid. A quick blood test can tell you if your iodine levels need a tweak.

Iodine might be a tiny mineral, but it has a huge impact on how you feel day‑to‑day. By eating smart, using iodized salt, and checking in with a health professional when needed, you’ll keep your thyroid humming along and avoid the pitfalls of deficiency.