Why you need iodine in your diet

It ranks as one of the most underrated nutrients, but this is why you need iodine in your diet.

We worry about making sure we reach the RDA for calcium and know the importance of including iron-rich foods in our diet, but what about iodine? The chances are, you’ve never given it a second thought. In fact, this mineral ranks as one of the most underrated nutrients – but it’s actually one of the most important for wellbeing.

Especially critical for women, iodine helps to regulate thyroid health, which helps to keep the metabolism ticking over. The thyroid is a small butterfly-shaped gland located in the throat. It’s responsible for manufacturing thyroid hormones thyroxine (T4) and triiodothyronine (T3). These control our metabolism and when levels of these hormones are low, you may suffer a whole range of symptoms such as fatigue, weight gain, poor mood, feeling sensitive to the cold and low concentration levels. These are all classic signs of an underactive thyroid, a condition also known as hypothyroidism. Along with other various factors, low iodine levels are thought to be linked to an underactive thyroid, and if you think you might be at risk, it’s worth getting thyroid hormone levels tested via a blood test by a qualified nutritionist, or seeking your GP’s advice.

While too little iodine can result in thyroid issues, so can too much. Excess iodine has been linked to a condition called hyperthyroidism, which is the exact opposite of hypothyroidism. Hyperthyroidism, (or overactive thyroid) occurs when your body produces too much of the thyroid hormone thyroxine, which creates side effects such as weight loss, anxiety, fatigue and an intolerance to heat. While there are many causes of an overactive thyroid, including an autoimmune disorder called Graves’ disease, an overconsumption of iodine is thought to be linked to the condition.

We only need small amounts of this trace mineral and the current RDA stands at 0.14mg. Getting your daily fix can be achieved through a nutrient-dense diet, which includes lots of seafoods such as cod and tuna, small amounts of iodised salt, and sea vegetables such as seaweed and dulse. Crops such as cereals that have been grown in iodine-rich soil are also a good source. As only tiny amounts of iodine are required, supplementation is not generally advised and you should be able to achieve the recommended level through a healthy, balanced diet.