When it comes to essential nutrients, iodine is rarely given the attention it deserves. Yet, this simple element is crucial for everything from thyroid function to brain development, and many people in the UK simply aren’t getting enough. Dr David Brownstein, a leading advocate for iodine research, calls it “the most misunderstood nutrient” – and he’s not wrong.
The Growing Problem of Iodine Deficiency
Iodine plays a vital role in the body, supporting the thyroid, brain, breasts, ovaries, prostate, and immune system. Despite this, levels have been in decline for decades. The UK is now considered mildly to moderately iodine-deficient, with studies showing that teenage girls and women of childbearing age are among the most affected.
Unlike some countries, the UK does not have an official iodine fortification programme, meaning salt is not routinely iodised. Many people assume that a normal diet provides enough iodine, but that simply isn’t the case. Dairy products and fish contain iodine, but intake varies significantly depending on farming methods, soil quality, and dietary choices. As a result, deficiency-related conditions such as thyroid disorders and hormonal imbalances are becoming increasingly common.
The Myth That “We Get Enough”
A common misconception is that iodine deficiency is a thing of the past. In reality, iodine intake has dropped significantly over the years, and modern diets don’t provide the levels needed for optimal health.
The recommended daily allowance (RDA) for iodine in the UK is 150 mcg for adults – a level designed to prevent goitre, not to support full-body health. However, some researchers argue that many people need much higher amounts to maintain thyroid function, hormone balance, and immune support. Historically, medical use of iodine ranged from 12.5 mg to 50 mg per day – 100 to 400 times the RDA.
Iodine’s Role in Hormonal and Glandular Health
The thyroid gland is the best-known iodine storage site, but it’s not the only part of the body that relies on this essential nutrient. The breasts, ovaries, uterus, and prostate also require iodine to maintain healthy tissue.
Iodine deficiency often leads to the formation of cysts and nodules in glandular tissues. Over time, these can develop into more serious conditions. In fact, breast tissue naturally concentrates iodine, and research suggests that iodine has a protective effect against fibrocystic breast disease and possibly even breast cancer. Despite this, iodine’s role in hormonal health is rarely discussed in mainstream medicine.
The Importance of Iodine in Pregnancy
One of iodine’s most critical roles is in foetal brain development. Studies show that even mild iodine deficiency during pregnancy can lead to lower IQ in children, impaired neurological function, and developmental delays. Alarmingly, many women in the UK do not meet the recommended iodine intake before or during pregnancy.
A landmark study found that children born to mothers who received adequate iodine in early pregnancy had significantly higher IQs than those whose mothers were deficient. Even a delay of a few weeks in iodine supplementation was linked to reduced cognitive performance in children.
Despite this, most prenatal vitamins either contain only small amounts or lack iodine entirely. Given the importance of iodine for foetal brain development, this is a significant public health concern.
How to Ensure You’re Getting Enough Iodine
With iodine levels in food sources varying widely, it’s important to be mindful of how you’re getting this essential nutrient. Here’s how to boost your intake:
- Eat Iodine-Rich Foods – Seaweed is one of the best natural sources of iodine, followed by wild-caught fish, organic dairy, and eggs. However, levels can be inconsistent.
- Consider an Iodine Supplement – A well-formulated iodine supplement with both Iodine and Iodide can help bridge the gap, particularly for those following plant-based diets.
- Use Unrefined Salt – Unlike processed table salt, natural sea salt contain trace minerals that support iodine absorption, though they are not a significant source of iodine.
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Limit Exposure to Halides – Chemicals like fluoride and chlorine compete with iodine in the body. Reducing exposure to chlorinated (and where relevant fluoridated) water and processed foods can help support iodine uptake.
A Nutrient Worth Paying Attention To
Despite its importance, iodine is often overlooked in discussions about nutrition. Many people assume they’re getting enough when, in reality, deficiency is widespread. Whether it’s supporting thyroid function, hormonal balance, or cognitive development, iodine is a nutrient we simply can’t afford to ignore.
For those looking to optimise their health, ensuring adequate iodine intake may be one of the most impactful steps you can take.
