If you’ve ever looked at a cannister of table salt, you might have noticed it labeled as iodized. Or if you’ve looked at a package of fancy sea salt, there’s usually a disclaimer that says, “This salt does not supply iodine, a necessary nutrient.”
So, what’s the deal with iodine? Why is it sometimes added to salt (and other times not)? And what’s the benefit to getting this necessary nutrient in our diets. You might be surprised to learn that iodine deficiency was actually common before manufacturers started adding it to salt—but in recent years, more and more people are suffering from a lack of iodine in their diet. This could ultimately have a negative effect on their metabolism, brain function, energy levels, and more.
First, what is iodine?
Iodine is a mineral nutrient that’s naturally found in the soil and water. Many foods are rich in iodine, including seafood, seaweed, eggs, and dairy products. But if you’re somebody who doesn’t eat a lot of animal products, or if you have increased needs because you’re pregnant or breastfeeding, you may not be getting enough iodine. This nutrient aids in thyroid function, helping your body produce hormones that convert food to energy, regulate your body temperature, support skin and hair growth, and boost brain function.
Why don’t we hear more about iodine deficiency?
You might not hear about iodine deficiency as much as you hear about, for example, iron deficiency or calcium deficiency because iodine is often added to a very common product: table salt. After iodized salt hit the market 100 years ago, severe iodine deficiency (along with its related maladies) had been cut in half by the 1970s. However, the American Association of Clinical Endocrinology reports that iodine deficiency is reemerging in the United States.
Why? More people are conscious of their sodium intake, which can lead to high blood pressure in excess, so they may be cutting back on table salt or switching to fancier sea salt, kosher salt, or Himalayan salt, none of which contain added iodine.
How can I get more iodine?
Start by talking to your doctor, who can perform a simple urine test to determine whether you’re actually deficient. This is especially important for pregnant or nursing women, who have greater iodine needs for fetal and infant brain development (about 220–290 micrograms needed per day). Your doctor may recommend an iodine supplement, or encourage you to try eating more iodine-rich foods:
Cod: 150 micrograms per serving
Tuna: 17 micrograms per serving
Shrimp: 30 micrograms per serving
Milk: 23 micrograms per serving
Greek Yogurt: 87 micrograms per serving
Eggs: 24 micrograms per serving
Kelp: 3,000 micrograms per serving
Wakame: 42 micrograms per serving
Nori: 232 micrograms per serving
Without iodine, you could suffer such problems as:
Goiter, a swelling of the thyroid • Fatigue, weakness, or weight gain from a sluggish metabolism • Cold sensitivity • Dry skin and hair loss • Difficulty concentrating, memory problems, or other cognitive issues • Developmental disabilities in infants and children
