The Hidden Power of Iodine: Why This Trace Mineral Deserves Our Attention.

Julie Smullen
Sep 12
4 min read

by Julie Smullen FNC, CGP, CGC.

Disclaimer: This article is for educational purposes only.

Why Iodine Matters

Iodine is one of the most important trace minerals in the human body. In 1924, the United States introduced iodised salt to help curb widespread deficiencies, and Australia quickly followed. Despite these public health measures, many people today still fall short.

Around 70–80% of the body’s iodine is stored in the thyroid gland, where it fuels the production of thyroid hormones.

These hormones are essential for:

Regulating your metabolic rate
Supporting energy production and oxygen use in cells
Proper nervous system development and function
Maintaining healthy skin, hair, digestion, and body temperature

When iodine levels are low, the body struggles. Signs may include fatigue, cold hands and feet, thinning hair, dry skin, constipation, brain fog, and hormonal imbalances. Severe deficiency can lead to goiter, Hashimoto’s disease, PCOS, infertility, and, in pregnancy, serious consequences for the baby such as impaired brain development, stillbirth, or developmental delays.

Modern life only makes deficiency more likely. Soil depletion, reduced seafood intake, and exposure to halogens like fluoride, chlorine, and bromine (which compete with iodine in the body) all contribute to falling levels.

Iodine and Pregnancy

Pregnancy is a time of particularly high demand. A growing baby relies on maternal thyroid hormones for brain development and growth. If the mother is low in iodine, the baby will be too. Ensuring good iodine status before and during pregnancy is therefore vital, for both the child’s future and the mother’s wellbeing.

Iodine as a Natural Detoxifier

Iodine is not only critical for thyroid function, it also supports detoxification:

Displacing Halogens: Adequate iodine helps push out toxic halogens such as fluoride, bromine, and chlorine that can otherwise block hormone receptors.
Mobilising Heavy Metals: Iodine can assist the body in clearing certain heavy metals like mercury, lead, and aluminium.
Antimicrobial Power: Iodine has natural antibacterial and antifungal properties, giving your immune system a helping hand while cleansing at a deeper level.

By replenishing iodine, many people notice improvements in resilience, energy, and overall vitality, as the body is better able to release what doesn’t belong.

Food Sources of Iodine

You can strengthen iodine levels through your diet by including:

Sea Vegetables – Dulse, kelp, kelp salt, and wakame are especially rich. Dulse flakes can be sprinkled over salads or added to soups, and kelp noodles make a mild-tasting alternative to pasta. You’ll also find iodine and naturally iodised salt blends in my shop soon.
Seafood – Wild-caught fish and oysters are excellent sources. Oysters are particularly iodine-rich (see my stocked OysterMax supplement).
Pastured Dairy & Eggs – Yogurt and eggs provide modest amounts.
Selenium-Rich Foods – Selenium and iodine work hand-in-hand. Just 3–4 Brazil nuts daily can provide enough selenium to activate thyroid hormones efficiently.

Beyond Food: Supporting Healthy Iodine Levels

Diet is foundational, but lifestyle matters too. To support iodine balance:

Spend time by the sea, sea air and water contain trace iodine.
Manage stress, chronic stress taxes the thyroid.
Limit exposure to chlorine, fluoride, and bromine where possible.

Iodine Painting:

To test whether you’re deficient, or to gently supplement, iodine painting may be helpful, as a safe and effective option.

How to do it:

Place a patch of liquid iodine (Lugol’s or a practitioner-quality solution) on the inner wrist, thigh, or abdomen.
Rub it into the skin.
Observe how long the stain remains:
- If it disappears within 24 hours, continue applying daily.
- Once the stain lingers for a full 24 hours, your iodine stores are likely sufficient, and you can reduce or stop applications.

This method allows the body to absorb only what it needs, helping restore balance without risk of excess.

Final Thoughts

Iodine may be measured in micrograms, but its role in the body is anything but small. From energy production to fertility, thyroid health to detoxification, iodine underpins countless systems that keep us thriving.

By including iodine-rich foods, supporting detox pathways, and using gentle approaches like iodine painting where appropriate, you can give your body what it needs to function at its best.

Remember: iodine is not just about preventing goiter, it’s about protecting your energy, your resilience, and your future health.

To learn more about iodine and your unique nutritional needs, or to book a full consultation, visit my booking page: https://www.nourishedwithlove.nz/booking

Disclaimer: This article is for educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. The information shared here is based on nutritional and functional perspectives. Always consult a qualified healthcare professional before making dietary, supplement, or lifestyle changes, especially if you are pregnant, breastfeeding, or have a medical condition.

References

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Hetzel, B. S. (1983). Iodine deficiency disorders (IDD) and their eradication. The Lancet, 322(8359), 1126–1129. Available at: https://doi.org/10.1016/S0140-6736(83)91245-6
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Leung, A. M., Pearce, E. N., & Braverman, L. E. (2011). Iodine nutrition in pregnancy and lactation. Endocrinology and Metabolism Clinics of North America, 40(4), 765–777. Available at: https://doi.org/10.1016/j.ecl.2011.08.005
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NutriPATH. (n.d.). Iodine Testing Services. Retrieved from: https://www.nutripath.com.au