The Return of Iodine Deficiency: A Growing Concern

Years ago, a deficiency of iodine was common in many parts of the US.   Then Iodized salt became available and that solved the problem.  Now, however, pregnant women, and others may have low levels of iodine, and some doctors are reporting kids with iodine deficiency. 

What is iodine and why do we need it?

Iodine is a mineral our body needs for many functions and one our bodies can’t make but we can get it from foods we eat.    Our thyroids need iodine for our metabolism helping our bodies turn the food we eat into the energy we need every day.  Iodine also helps our thyroid regulate our:

•          Body temperature
•          Brain development and mental activity
•          Breathing
•          Heart Health
•          Digestion

During pregnancy and after the baby is born, iodine helps the babies bone and brain development. 

What happens if one is deficient in iodine?

A deficiency of iodine is called hypothyroidism because iodine is so important for our thyroid.  This leads to an enlarged thyroid, called goiter.  The front of the neck swells, and it can be barely noticeable to a large swelling and quite visible.  Although goiters are not common in the U.S., it is common in parts of the world “where iodine in the diet is low or non-existent”.  Goiter was more common in parts of the U.S., until iodine was added to salt.  Look at Morton’s Salt and you will see the words, “iodized salt” on the label. 

How much iodine do we need each day?

How much iodine you need each day depends on your age.  Below are the average daily amounts recommended by NIH. 

Age	Recommended Amount of Iodine
Birth to 6 months	110 mcg
Infants 7-12 months	130 mcg
Children 1-8 years	90 mcg
Children 9-13 years	120 mcg
Teens 14-18 years	150 mcg
Adults	150 mcg
Pregnant teens and women	220 mcg
Breastfeeding teens and women	290 mcg

Where do we get iodine in our diets?

Besides iodized salt, we can get iodine from seafood including fish, shrimp, and seaweed.  Dairy products including cow’s milk, yogurt and cheese can provide iodine as does eggs.  One cup of cow’s milk, nonfat, provides about 85 mcg of iodine, about half one’s daily needs.  Yogurt, especially Greek yogurt is a good source of iodine providing 116 mcg of iodine per cup.  Milk alternatives like almond milk and oat milk are usually low in iodine.

It is important to note that some salts like sea salt, Himalayan salt and kosher salt do not contain iodine.   processed foods like canned soup, other canned goods rarely contain iodine. 

Who may get an iodine deficiency and why? 

More and more Americans are eating processed foods, and these foods do not have iodized salt.  So many Americans are getting a lot of salt in their diets but not iodized salt.  Also, many Americans are using sea salt and kosher salts when cooking and these salts usually do not have iodine. 

How can you get enough iodine in your diet?

Columbia says you should not run out and buy iodine supplements.  “Overdosing on iodine can actually lead to unpredictable effects on the thyroid..”   Rather, use some iodized salt when cooking or when seasoning your food at the table.  Dr. Lowe at Columbia says, using iodized salt when you cook or season your food is a good thing: it’s regulated to be fortified at the proper levels.  As noted above, many foods have iodine including cow’s milk, yogurt, eggs and seafood as NIH indicates these are among the best sources of iodine.

In conclusion, while iodized salt has significantly reduced iodine deficiency in the past, recent diet trends have led to a resurgence of this issue, particularly among pregnant women and children.  Ensuring adequate iodine intake is crucial for thyroid function, metabolism, and overall health.  By incorporating iodized salt and iodine-rich foods like dairy, seafood and eggs into our diets, we can help prevent iodine deficiency and support our body’s essential functions.  Remember, moderation is key, and it’s always best to consult a healthcare provider before making significant changes to your diet. 

Sources:  iodine , mineral , regulate , pregnancy , goiter , goiters , NIH , iodine , Milk alternatives, low in iodine, Milk alternatives , low in iodine , processed foods , Columbia , Columbia  Image sources:   Iodine , Iodized salt