How to Get Enough Iodine on The Paleo Diet 

Iodine is an important mineral that plays a key role in our health. It supports our thyroid gland, which produces hormones that are essential for things like cell growth and metabolism. 

Since our bodies can’t make iodine on their own, we need to get it from our diet. Foods like fish and dairy products are good sources of the mineral, but for most people in the U.S., iodized salt is where they get the majority of this mineral. [1]  

However, The Paleo Diet® discourages consuming dairy and added salt. So what’s the best way to make sure you get enough iodine on The Paleo Diet? 

What Is Iodine and Why Is It Important? 

Iodine is an essential mineral found naturally in the earth’s soil and oceans. Since our bodies can’t produce it, it’s important to get enough iodine from diet because it’s critical for thyroid hormone production.  

The hormones thyroxine (T4) and triiodothyronine (T3) are made by the thyroid gland, a small butterfly-shaped organ in our neck. Thyroid hormones are essential for regulating various processes in our bodies, including protein production, enzyme activity, and metabolism. They also play a crucial role in developing the brain and bones of fetuses and infants. [2] 

While iodine deficiency is relatively uncommon in the U.S., populations with restricted access to foods can be more susceptible. [3] Since the iodine content of plant-based foods depends largely on the soil they’re grown in, most offer very little of this mineral naturally. This can pose a challenge for those following vegetarian or vegan diets, as they often exclude major iodine sources like seafood.  

Those following a Paleo diet may also face this challenge, as they typically avoid iodized salt. To ensure sufficient intake, individuals who don’t consume these foods—especially if they also avoid iodized salt—may need to be more mindful of incorporating other iodine-rich options into their diets. [2] 

To meet the developmental needs of their babies, women need about 50% more iodine during pregnancy. Researchers found that even mild deficiency in expectant mothers could have a long-term impact on their children’s cognitive development. Those children showed lower scores in reading, spelling, and grammar. Surprisingly, these effects persisted even when the children had adequate iodine intake throughout their childhood, emphasizing its crucial role in early brain development. [4]  

In adults, low iodine levels can lead to a lower IQ and decreased productivity. So ensuring you get enough iodine is essential for maintaining optimal brain function at all ages. [5] 

Even small adjustments to iodine intake can impact thyroid health. When you don’t get enough iodine, your thyroid gland might try to compensate by growing larger, known as a goiter. In severe cases, deficiency can lead to hypothyroidism or an underactive thyroid because the gland doesn’t have enough iodine to produce sufficient hormones. [6]  

However, getting too much iodine can also contribute to hypothyroidism. It’s all about finding the right balance. Consult with a healthcare provider to check your thyroid hormone levels and get personalized guidance. 

How Much Iodine Do You Need? 

To help ensure we’re getting enough iodine, the National Institutes of Health (NIH) provides recommended daily intakes based on our age. [1]  

How to Get Enough Iodine in Your Diet  

Consuming too much sodium can have serious consequences for our health. It can increase inflammation in the body, which is linked to chronic diseases like autoimmune disorders, heart disease, and even some cancers. Excess sodium also directly contributes to cardiovascular problems by promoting plaque buildup in our arteries. It can even increase our risk of cancer by damaging our cells and disrupting their normal function. This is why The Paleo Diet stands behind a lower-sodium diet than the typical Western diet.  

RELATED: Can The Paleo Diet Protect Against Chronic Diseases? 

So how can you make sure you’re getting enough iodine? While it’s found in various foods, fish and seaweed are some of the richest sources. A serving of cod provides the highest amount aside from iodized salt and seaweed—but it’s worth noting that iodine amounts vary in different seaweed species. For example, commercially available seaweeds in whole or sheet form have concentrations ranging from 16 mcg/g to 2,984 mcg/g. [7] Cooked oysters, salmon, crab, and snapper are also rich in iodine.  

While seafood and seaweed are undoubtedly excellent sources of iodine, it’s understandable if you don’t want to fill your plate with them every day. Fortunately, eggs are also high in iodine, especially the yolks. [8]  

Besides being a natural source of protein and healthy fats, eggs offer a variety of vitamins and minerals, including iodine. This is because iodine is often added to chicken feed. However, the amount in eggs can vary depending on the chicken’s diet. On average, two large eggs contain about 49 mcg of iodine, which is about 32% of the reference daily intake (RDI).  

RELATED: What Science Really Says About Eggs and Heart Disease 

While they might not be as potent as seafood or seaweed, foods like chicken breast, beef chuck roast, and beef liver can still contribute to your iodine intake. Interestingly, mineral water is also a good source, supplying 38 mcg per 3.5 ounces. [9] It’s all about variety and incorporating a range of iodine-rich foods into your diet.  

Iodine in Foods 

It’s Possible to Get Enough Iodine without Added Salt 

Getting enough iodine is essential for supporting thyroid health and overall well-being. While those following The Paleo Diet might need to be more mindful of their intake due to the emphasis on not adding salt to their diet, there are plenty of delicious ways to ensure you’re meeting your needs.  

Also, think about the fact that our hunter-gatherer ancestors could not have survived if they were iodine deficient. Eating a variety of natural, unprocessed foods can provide all the iodine you need.  

Always check in with your healthcare provider first to ensure you are not deficient in iodine. If there are indications that you might be coming up short of your daily requirement, prioritize iodine-rich foods like fish, seaweed, and eggs. And don’t forget about other contributors like chicken, beef liver, and even mineral water. By incorporating a variety of these foods into your diet, you can easily achieve optimal iodine levels and support your thyroid health. 

References 

1. National Institutes of Health. Office of Dietary Supplements – Iodine [Internet]. Nih.gov. 2024. Available from: https://ods.od.nih.gov/factsheets/Iodine-Consumer/  
2. National Institutes of Health. Office of Dietary Supplements – Iodine [Internet]. Nih.gov. 2022. Available from: https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/  
3. Booms S, Hill E, Kulhanek L, Vredeveld J, Gregg B. Iodine Deficiency and Hypothyroidism From Voluntary Diet Restrictions in the US: Case Reports. Pediatrics [Internet]. 2016 Jun 1 [cited 2020 May 22];137(6). Available from: https://pediatrics.aappublications.org/content/137/6/e20154003  
4. Hynes K, Otahal P, Burgess J, Oddy W, Hay I. Reduced Educational Outcomes Persist into Adolescence Following Mild Iodine Deficiency in Utero, Despite Adequacy in Childhood: 15-Year Follow-Up of the Gestational Iodine Cohort Investigating Auditory Processing Speed and Working Memory. Nutrients. 2017 Dec 13;9(12):1354. https://pubmed.ncbi.nlm.nih.gov/29236073/  
5. Nutrition: Effects of iodine deficiency [Internet]. www.who.int. Available from: https://www.who.int/news-room/questions-and-answers/item/nutrition-effects-of-iodine-deficiency  
6. Chung HR. Iodine and thyroid function. Annals of Pediatric Endocrinology & Metabolism [Internet]. 2014 Mar 31;19(1):8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049553/  
7. Teas J, Pino S, Critchley A, Braverman LE. Variability of iodine content in common commercially available edible seaweeds. Thyroid : official journal of the American Thyroid Association [Internet]. 2004;14(10):836–41. Available from: https://www.ncbi.nlm.nih.gov/pubmed/15588380  
8. Lipiec E, Warowicka O, Ruzik L, Zhou Y, Jarosz M, Katarzyna Połeć-Pawlak. Investigation of iodine bioavailability from chicken eggs versus iodized kitchen salt with in vitro method. European Food Research and Technology. 2012 Feb 23;234(5):913–9. https://link.springer.com/article/10.1007/s00217-012-1693-z  
9. Monica Hauger Carlsen, Kielland E, Maria Wik Markhus, Dahl L. Iodine concentration in tap water, mineral water, and coffee. Food & Nutrition Research [Internet]. 2023 May 8 [cited 2023 Nov 2];67. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10202089/  
10. U.S. Department of Agriculture. FoodData Central [Internet]. Usda.gov. 2024. Available from: https://fdc.nal.usda.gov/  
11. U.S Department of Agriculture. Agricultural Research Service Iodine Database [Internet]. Ars.usda.gov. 24. Available from:  https://www.ars.usda.gov/ARSUSERFILES/80400535/DATA/IODINE/IODINE_DATABASE_RELEASE _3_PER_SERVING.PDF 
12. Iodine in food and iodine requirements | Food Standards Australia New Zealand [Internet]. www.foodstandards.gov.au. Available from: https://www.foodstandards.gov.au/consumer/nutrition/iodine-sensitivities/iodinefood