Iodine deficiency? Here's how to recognize the symptoms.
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Leesduur: 5 min
Do you still eat bread every day? More and more Dutch people are skipping it, or baking their own bread without iodized salt. Many people are also opting for "natural" salt these days, such as Himalayan or Celtic sea salt. The result? We're getting less and less iodine. (1)
And that's not without risk. Iodine is essential for your thyroid and energy metabolism. A deficiency is more common than you think, especially among vegans, pregnant women, and people who eat little bread or dairy.
I will take you through the signals, causes and practical solutions.
More and more Dutch people are getting less iodine by eating less bread and dairy and more often choosing non-iodized salt types such as Himalayan or Celtic salt.
A deficiency can lead to fatigue, weight gain, coldness, and in children, even stunted growth and reduced learning performance; vegans, pregnant women, and children are particularly at risk.
Deficiency can be prevented by choosing iodized bread and salt, eating fish or dairy regularly, or taking a supplement with a safe dose of iodine.
Symptoms of an iodine deficiency
An iodine deficiency usually develops slowly. Because the thyroid gland can store iodine, symptoms often only become noticeable later.
Common symptoms include:
- Weight gain
- Get cold quickly
- Constipation
- Fatigue or sluggishness
In children, a deficiency can lead to:
- Growth retardation
- Reduced learning ability (1)
Do you recognize any of these signs? Then it might be wise to check your iodine intake and have your blood tested for any deficiencies.
Main causes
The risk of a deficiency is increasing due to changing eating habits in the Netherlands. Major causes include:
- Eat less bread – Bread baked with baker's salt is normally an important source of iodine.
- Using non-iodized salt – Such as Himalayan or Celtic salt (unless enriched).
- Vegetarian or vegan food – Less fish, eggs and dairy often means less iodine.
- Pregnant and breastfeeding women – They have a higher need. (2)
- Homemade or organic bread – Often without added iodine.
- Plant-based milk – Usually contains much less iodine than cow's milk. (2)
Did you know : Organic milk often contains less iodine than regular milk? Recent research (2024) shows that organic milk has lower iodine levels on average, especially in the summer. This is because organic cows are fed different feed. In organic farming, iodine is added to feed less often. As a result, less iodine ultimately ends up in the milk. So, if you mainly drink organic milk, make sure you get enough iodine from other sources, such as iodized bread, fish, or a supplement. (3)
Iodine and the Thyroid: Why Preventing Deficiencies is Important
Iodine is necessary for the production of your thyroid hormones (T3 and T4). These hormones help regulate your metabolism, energy levels, and body temperature.
Without sufficient iodine, the thyroid gland cannot produce these hormones properly, which can lead to:
- Hypothyroidism (underactive thyroid) – With symptoms such as fatigue, weight gain and feeling cold easily.
- Enlarged thyroid gland (goiter) – A classic response to long-term deficiency.
- Risk in children and pregnancy – Insufficient iodine may hinder growth and brain development. (2)(4)
Precisely because the thyroid gland is so dependent on iodine, it is important to prevent deficiencies in time.
Step-by-step plan for iodine deficiency
Do you have an iodine deficiency? This will help:
- Consider a supplement – For example, a multivitamin with a safe dose of iodine.
- Eat more seafood and seaweed – Cod, mussels or sushi (nori contains up to 232 mcg iodine per 10 g so eat this in moderation). (4)
- Use iodized table salt – Always check the label, as not all salts contain iodine.
- Choose bread baked with baker's salt – Ask for it at the baker's.
Good to know : You don't need to see a doctor right away if you suspect you're not getting enough iodine. Often, you can do a lot just by adjusting your diet. However, if you have symptoms consistent with an underactive thyroid (such as fatigue, feeling cold, or weight gain) or have been eating a low-iodine diet for a long time, then do see your doctor. Only a doctor can determine whether there's actually a deficiency or a thyroid problem.
How much iodine do you need?
The official recommendations are as follows:
- Adults - 150 mcg per day
- Pregnant and breastfeeding women - 200 mcg per day
- Children - 90–130 mcg depending on age
That might not mean much to you. I understand! So here are a few practical examples. This is how you can roughly get your daily iodine intake:
- 6 slices of whole wheat bread (with baker's salt) - Approximately 140 mcg
- 1 portion of cod (100 g) - About 115 mcg
- 1 egg - 20–25 mcg
- 200 ml milk or yoghurt - Approximately 50–100 mcg
- 10 g nori (seaweed) - More than 2000 mcg (!), so best in moderation
Note : Too much iodine is also not good. Above 600 mcg per day, it can cause symptoms such as diarrhea, nervousness, or palpitations.
My personal advice
I make sure I regularly eat iodine-rich foods, like a piece of cod or the occasional sushi. This way, I know I'm getting a large portion of my iodine needs from my diet.
I also like to use a multivitamin supplement as a base. Caution is important, though: Kelp supplements can vary significantly in iodine content. Therefore, I prefer a multivitamin with iodine from a standardized source (potassium iodide or sodium iodide).
My favorite is the Multi Premium . It contains 32 active nutrients in safe doses, including iodine, and helps me establish a stable daily base without the risk of taking too much or too little.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Nutrition Center. (n.d.). Iodine . https://www.voedingscentrum.nl/encyclopedie/jodium
- Hatch-McChesney, A., & Lieberman, H. R. (2022). Iodine and Iodine Deficiency: A Comprehensive Review of a Re-Emerging Issue. Nutrients, 14 (17), 3474. https://doi.org/10.3390/nu14173474
- Comiskey, N., Jones, E. L., & Allen, R. (2024). Meta-analysis of the iodine concentration of conventional and organic milk in the UK. Food Chemistry: Molecular Sciences, 34, 101868. https://doi.org/10.1016/j.fochms.2024.101868
- Ahad, F., & Ganie, S. A. (2010). Iodine, Iodine metabolism and Iodine deficiency disorders revisited. Indian J Endocrinol Metab, 14 (1), 13–17. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3063534/
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