Iodine

Why You Need It

• Thyroid Hormone Production: Essential for creating T3 and T4 hormones that regulate metabolism.
• Cognitive Function: Crucial for healthy brain development in utero and maintaining mental sharpness in adults.
• Metabolic Health: Helps convert food into energy, supporting weight management and body temperature regulation.
• Breast Health: Research suggests iodine may play a role in maintaining healthy breast tissue.

Deep Dive

Iodine's primary role is non-negotiable: it is a building block for thyroid hormones. When you consume iodine, your thyroid gland captures it and uses it to synthesize thyroxine (T4) and triiodothyronine (T3). These hormones travel through your bloodstream to every cell in your body, instructing them on how much energy to use. If iodine levels are low, the thyroid enlarges in an attempt to trap more of it (a condition known as a goiter), and hormone production drops, leading to hypothyroidism. This can manifest as fatigue, weight gain, brain fog, and feeling cold all the time. Beyond the thyroid, iodine supports cognitive development; severe deficiency is the leading preventable cause of intellectual disability worldwide. Recent studies also indicate that iodine may help induce apoptosis (cell death) in damaged or cancerous breast cells, highlighting its protective potential.

Natural Food Sources

Getting iodine from your diet is the best approach. The most reliable sources are from the sea, as land-based foods depend heavily on soil quality which varies significantly.

Supplementation

Supplementation should be approached with caution. The Recommended Dietary Allowance (RDA) for adults is 150 mcg. Pregnant and breastfeeding women require more (220 mcg and 290 mcg, respectively) to support fetal and infant brain development. Kelp supplements are a popular natural source but can contain wildly variable and dangerously high amounts of iodine. If you have a pre-existing thyroid condition, never start supplementation without consulting your doctor.