Iodine is a trace mineral, but its impact on the body is anything but small. It plays a central role in thyroid health, metabolism, and hormone balance — yet mild iodine deficiency is becoming increasingly common in the UK due to changing diets and reduced salt intake.
Understanding iodine’s role, where to get it, and who needs extra care can help protect long-term health.
Iodine and Thyroid Hormones
Iodine is an essential building block for thyroid hormones — thyroxine (T4) and triiodothyronine (T3). These hormones regulate:
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Metabolic rate
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Energy production
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Body temperature
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Brain function
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Growth and development
Without adequate iodine, the thyroid cannot produce enough hormones, which may slow metabolism and disrupt multiple body systems. Over time, this can lead to thyroid enlargement (goitre) or hypothyroidism.
Natural Sources of Iodine
Iodine content in food depends heavily on soil and water levels, which vary by region. In the UK, the most reliable sources include:
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Seaweed (very rich — small amounts only)
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Seafood such as cod, haddock, prawns, and tuna
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Dairy products including milk and yoghurt
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Eggs
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Iodised salt (not commonly used in the UK but effective)
Plant-based diets can be lower in iodine unless carefully planned, making awareness especially important for vegans and vegetarians.
Risks of Low Iodine Intake
Low iodine levels can affect both physical and cognitive health. Common risks include:
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Fatigue and low energy
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Weight gain due to slowed metabolism
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Cold sensitivity
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Brain fog and poor concentration
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Thyroid enlargement (goitre)
In children and adolescents, iodine deficiency may impair growth and learning ability.
Iodine and Pregnancy
Iodine is particularly critical during pregnancy and breastfeeding. Adequate intake supports:
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Foetal brain and nervous system development
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Healthy thyroid function in both mother and baby
Low iodine during pregnancy has been linked to reduced cognitive development in children. UK guidelines recommend that pregnant and breastfeeding women pay special attention to iodine intake through food or supplements where necessary — always under professional guidance.
The Bottom Line
Iodine is a quiet essential — often overlooked, yet vital for metabolism, hormone balance, and lifelong health. With modern dietary shifts, ensuring adequate iodine intake is more important than ever, especially for women of childbearing age.
Support your thyroid naturally by choosing nutrient-dense foods and balanced formulations designed to fuel metabolism and hormonal health — because small nutrients can make a powerful difference.