Why Iodine Matters, and How to Get Enough Without Overdoing Salt

Most Israelis know iodine as a disinfectant, but the article explains that its real importance is nutritional. Mor Meinhardt, head of nutrition at Assuta Ashdod Hospital, says iodine is an essential mineral the body cannot produce on its own, and it is crucial for thyroid function, metabolism, gene expression and several physiological and neurological processes. Even mild deficiency can cause thyroid-related symptoms such as weight gain, weakness, fatigue, sensitivity to cold and mood changes.

Its role begins early in life, especially in brain development during pregnancy and after birth. Meinhardt says iodine can affect a child’s IQ and that a lack of it may lead to impaired cognitive development. For that reason, the main attention goes to women of childbearing age, women planning pregnancy, pregnant women and breastfeeding women, when needs are higher and, during breastfeeding, breast milk is the infant’s only iodine source.

Because the body does not make iodine, people must get it from food. The main sources are dairy products, fish, eggs and seaweed, but the exact iodine content varies widely depending on farming, production and processing, so intake is hard to estimate from a menu alone. Meinhardt says Israel still has a high iodine deficiency rate, based on Health Ministry and international data, and iodine status is assessed through urine testing over several days at the population level, not as an individual routine test.

Those most at risk are vegans, people with allergies to these foods, and anyone who avoids them. Pregnancy and breastfeeding increase the risk further because the mother and fetus or infant need more iodine. The practical recommendation is to switch table salt to iodized salt, which is sold in major supermarkets and marked on the package, without increasing sodium intake. Meinhardt warns against taking iodine supplements casually, since excess is usually caused by unnecessary supplements or very high consumption of iodine-rich foods such as seaweed. She says people with suspected deficiency, pregnancy, or restricted diets should consult a doctor or dietitian, preferably an endocrinologist.