Iodine
What is Iodine?
Iodine is an essential trace mineral that plays a key role in producing thyroid hormones.
It’s naturally found in certain foods, such as fish, seaweed, dairy products, and iodized salt.
The human body does not produce iodine, so it must be consumed through diet or supplements.
What does Iodine do in our body?
Thyroid Hormone Production: Iodine is critical for the synthesis of thyroid hormones (T3 and T4), which regulate metabolism, growth, and development.
Metabolic Support: Thyroid hormones control the rate at which your body uses energy, affecting nearly every organ system.
Brain Development: Adequate iodine is crucial for brain development, especially in infants and during pregnancy.
Immune Function: Iodine has antibacterial properties and supports immune defences by maintaining the health of mucous membranes.
Major Warning Signs of Iodine Deficiency
Goitre: Swelling of the thyroid gland (goitre) is a prominent and visible sign.
Hypothyroidism: Sluggish metabolism, weight gain, fatigue, and intolerance to cold may indicate iodine deficiency.
Cognitive Impairment: Iodine deficiency in pregnant women can lead to developmental delays in children, and in adults, it can cause memory issues and brain fog.
Other Deficiency Symptoms in Iodine
Dry skin and hair
Hair loss
Depression
Constipation
Muscle weakness and cramps
Increased sensitivity to cold temperatures
Iodine Deficiency in the Immune System
Weakened Immune Response: A deficiency may lead to increased vulnerability to infections due to impaired thyroid function, which affects overall immunity.
Slowed Healing: Iodine also plays a role in skin health and healing, so wounds may take longer to recover without enough iodine.
Iodine Deficiency in the Cardiovascular System
Bradycardia (slow heart rate): Reduced thyroid hormones can slow heart rate, leading to fatigue and dizziness.
Increased Cholesterol Levels: Hypothyroidism caused by iodine deficiency may contribute to high LDL cholesterol, raising the risk of heart disease.
Iodine Deficiency in the Integumentary System (skin, hair, nails)
Dry, Flaky Skin: A common symptom, as thyroid hormones are responsible for skin hydration.
Hair Loss: Lack of iodine affects hair follicles, causing thinning or loss of hair.
Brittle Nails: Insufficient thyroid function can make nails weak and prone to breakage.
Iodine Deficiency in the Lymphatic System
The lymphatic system may not be directly affected, but an impaired immune response due to iodine deficiency can contribute to swollen lymph nodes and slower immune reactions.
Iodine Deficiency in the Endocrine System
Thyroid Dysfunction: The thyroid gland is a central part of the endocrine system, and iodine is vital for proper hormone production.
Imbalance in Other Hormones: Without enough thyroid hormones, the balance of other hormones (like insulin and cortisol) can be disrupted.
Iodine Deficiency in the Muscular System
Muscle Weakness: Low thyroid hormones result in decreased muscle tone and strength.
Cramps and Stiffness: Hypothyroidism can cause electrolyte imbalances, leading to muscle cramps.
Iodine Deficiency in the Digestive System
Constipation: Thyroid hormones are important for digestive motility, and low levels can lead to chronic constipation.
Slowed Metabolism: The body’s slowed metabolism may also affect the digestion and absorption of nutrients.
Iodine Deficiency in the Nervous System
Cognitive Impairment: Lack of iodine, especially during development, can lead to reduced cognitive function, poor memory, and slow mental processing.
Mood Disorders: Anxiety and depression can arise due to iodine-related thyroid dysfunction.
Iodine Deficiency in the Skeletal System
Bone Weakness: Chronic iodine deficiency may lead to reduced calcium absorption and lower bone density, increasing the risk of osteoporosis.
Iodine Deficiency in the Thyroid Pathway
Hypothyroidism: The most direct consequence of iodine deficiency is hypothyroidism, where the thyroid cannot produce sufficient hormones, leading to fatigue, weight gain, and other health issues.
Goitre: A visible enlargement of the thyroid gland due to overcompensation when iodine is lacking.
Iodine Deficiency in the Liver
The liver metabolizes thyroid hormones, so iodine deficiency may indirectly affect liver function by disrupting hormone balance, potentially contributing to fatty liver disease.
Causes of Iodine Deficiency
Low Iodine in Soil: Regions far from the sea often have iodine-poor soil, leading to lower iodine levels in crops.
Dietary Restrictions: People on non-iodized salt or vegan diets may lack iodine-rich foods, increasing the risk of deficiency.
Pregnancy: Increased iodine demands during pregnancy may cause deficiency if intake isn’t adjusted.
Physical Ailments Requiring More Iodine
Pregnancy and Lactation: Pregnant women need around 50% more iodine than normal to support fetal development.
Thyroid Disorders: Individuals with hypothyroidism often need higher iodine intake to support thyroid health. Be sure to work with your doctor here as sometimes it can make issues worse, particularly in the case of Autoimmune thyroid issues.
Medications that Deplete Iodine
Lithium: Commonly used to treat bipolar disorder, lithium can inhibit iodine absorption and thyroid hormone production.
Amiodarone: A heart medication that can interfere with iodine metabolism.
Natural Supplements that Deplete Iodine
Calcium and Iron Supplements: Excessive use may interfere with iodine absorption.
High Doses of Vitamin C: While beneficial in moderation, very high doses may disrupt iodine metabolism.
Testing Iodine
Urinary Iodine Test: A simple, non-invasive test to measure iodine levels in the body.
Iodine Patch Test: Wiping a swab of liquid iodine onto a body part and seeing how long it takes to disappear into the body is an “at home” test you can utilise. If it takes more than 8 hours to absorb you should have enough iodine in your body. If it soaks in and disappears within hours, it would be worth getting a urine test.
Thyroid Function Tests: Blood tests for T3, T4, and TSH levels can help identify if iodine deficiency is affecting thyroid function.
Daily Requirements of Iodine
Adults: 150 micrograms/day
Pregnant Women: 220-250 micrograms/day
Children: Varies by age, typically 90-150 micrograms/day
Co-Factors Required for Iodine Absorption
Selenium: Needed for the conversion of thyroid hormones.
Zinc and Magnesium: Important for proper thyroid function and iodine metabolism.
Tyrosine: An amino acid required for thyroid hormone production alongside iodine.
Foods High in Iodine
Seaweed (kelp, nori, dulse)
Cod and other ocean fish
Dairy products
Iodized salt
Eggs
Things that Affect the Amount of Iodine in Our Food
Soil Quality: Regions with iodine-poor soil yield crops low in iodine.
Processing: Iodized salt loses its iodine content over time or when exposed to moisture.
Animal Feed: Livestock fed with iodine-deficient feed will produce milk and meat lower in iodine.
Other Random Information about Iodine
Excessive Iodine: Too much iodine can also cause thyroid dysfunction, so balance is key.
Iodine in Pregnancy: Severe deficiency can cause cretinism, a serious condition in babies resulting in stunted growth and cognitive impairments.
Global Deficiency: Around 2 billion people worldwide suffer from iodine deficiency, with 50 million experiencing serious symptoms.
Final Thoughts…
I did my final paper in college on Iodine and it was interesting to me that too much iodine was equally at fault as too little iodine for causing thyroid issues, so if you think it is a problem for you, please consult with a medical professional before self-administering it.
Keep in mind from a thyroid perspective that the thyroid pathway requires so many more nutrients than just iodine to run smoothly.
