Iodine Benefits for Thyroid Health, Hormones, and Detoxification

Iodine is so often overlooked in modern nutrition, yet it plays a vital role in thyroid health, metabolism, hormone regulation, and detoxification. Without sufficient iodine, our bodies struggle with sluggish energy production, hormonal imbalances, and even cognitive issues.

It’s also really awesome for supporting the throat through some crud. Read on for all the benefits of iodine, including iodine painting.

Why Iodine is Critical for Overall Health

Iodine is an essential trace mineral, meaning the body cannot produce it on its own. It must be obtained through diet. Here’s why iodine is so important:

• Supports Thyroid Function – Iodine is needed to produce thyroid hormones (T3 and T4), which regulate metabolism, energy levels, and body temperature.
• Balances Hormones – Plays a crucial role in estrogen metabolism, helping prevent estrogen dominance and supporting reproductive health.
• Detoxifies Halogens & Heavy Metals – Iodine helps the body detoxify by competing with harmful halogens like fluoride, bromine, and chlorine, preventing them from accumulating in the thyroid and disrupting hormone production.
• Boosts Cognitive Function – Essential for brain development in infants and mental clarity in adults; iodine deficiency is linked to cognitive impairment.
• Protects Against Radiation – Natural iodine saturates thyroid receptors, blocking the absorption of radioactive iodine from environmental exposure.
• Strengthens the Immune System – Has natural antimicrobial properties, supporting the body’s defense against infections.

Why Iodized Table Salt Isn’t the Best Source of Iodine

Let’s get this out of the way. Many people have been conditioned to assume that iodized table salt is a reliable source of iodine, but commercially processed salt is far from ideal. While it does contain added iodine, it is highly refined, stripped of its natural minerals, and often loaded with additives like anti-caking agents that can interfere with the body’s ability to properly use iodine. Additionally, the iodine content in table salt can degrade over time, leaving less available for absorption.

Instead of relying on iodized table salt, naturally mineral-rich salts provide a better balance of trace minerals while still offering small amounts of naturally occurring iodide. Here’s how different unrefined salts compare:

• Himalayan Pink Salt – Contains trace amounts of natural iodide, along with over 80 other minerals like magnesium, potassium, and calcium. While not a primary iodine source, it supports overall mineral balance.
• Celtic Sea Salt – Harvested from ocean water, this salt contains higher levels of natural iodine than Himalayan salt, making it a better option for iodine intake.
• Redmond’s Real Salt – Sourced from an ancient seabed in Utah, this salt contains natural iodide and a broad spectrum of trace minerals, making it a great alternative to iodized table salt.

For a deeper dive into the importance of natural salt and why cutting sodium can be harmful to your health, check out this article: Salt Ain’t the Enemy: Why Cutting Sodium is Wrecking Your Health.

Iodine Painting for Sore Throat Relief

Beyond dietary intake, iodine can also be used topically for immune support. Iodine painting—applying iodine directly to the skin—has been used as a traditional remedy for sore throats and swollen lymph nodes. Painting iodine onto the neck and throat area allows for transdermal absorption, potentially helping to support the immune system and ease discomfort. Many holistic practitioners believe that the body absorbs iodine this way when levels are low, making it a useful external application when fighting off colds or infections.

Shopping List

Best Natural Sources of Iodine

The richest sources of iodine come from the sea, though some land-based foods also contain this vital nutrient. Here’s where to find it:

Seaweed & Marine Sources (Most Potent & Bioavailable)

• Kelp – One of the highest iodine sources; often used in supplements.
• Bladderwrack – Contains iodine, selenium, and magnesium, supporting thyroid function.
• Dulse – A red seaweed with high iodine content and a naturally salty taste.
• Wakame – Provides a moderate amount of iodine, commonly found in miso soup.
• Nori – Found in sushi rolls, lower in iodine than other seaweeds but still beneficial.

Shopping List

Animal-Based Sources (Highly Bioavailable)

• Wild-Caught Fish (Cod, Tuna, Halibut, Sardines) – Rich in iodine and selenium for thyroid health.
• Shellfish (Shrimp, Oysters, Clams, Scallops) – Excellent iodine sources with additional minerals.
• Pastured Egg Yolks – Contain small amounts of iodine, along with selenium and choline.
• Raw Dairy (Milk, Yogurt, Cheese) – Naturally contains iodine when sourced from grass-fed cows.

Plant-Based Sources (Variable Iodine Content)

• Cranberries – One of the highest iodine-containing fruits.
• Strawberries – A natural source of iodine, though in lower amounts than seaweed.
• Potatoes (with Skin) – Provide iodine and essential minerals when grown in iodine-rich soil.

How to Maximize Iodine Absorption

Even if you eat iodine-rich foods, certain factors can enhance or block absorption. Here’s how to get the most out of your iodine intake:

• Balance Iodine with Selenium – These two minerals work together to prevent thyroid dysfunction. Get selenium from Brazil nuts, wild-caught fish, and pastured eggs.
• Detox from Halogens – Fluoride, bromine, and chlorine compete with iodine in the thyroid. Avoid fluoridated water, brominated bread, and chlorinated products.
• Support Gut Health – A healthy gut enhances iodine absorption. Probiotic foods like kefir, sauerkraut, and raw yogurt improve mineral uptake.
• Avoid Iodine Blockers – Goitrogenic foods like soy, raw cruciferous vegetables, and processed grains can interfere with iodine absorption if consumed in excess.

Signs of Iodine Deficiency

Iodine deficiency is more common than many realize, especially in areas where the soil is depleted of natural iodine. Here are some signs:

• Fatigue & Low Energy – A slow thyroid means slow metabolism.
• Weight Gain & Cold Sensitivity – Hypothyroidism from iodine deficiency can slow down calorie burning.
• Brain Fog & Poor Concentration – Iodine is crucial for mental clarity and memory.
• Hormonal Imbalances – Low iodine can contribute to PMS, irregular cycles, and fertility issues.
• Swollen Thyroid (Goiter) – One of the most visible signs of severe iodine deficiency.

Wrapping It Up

Iodine is a foundational mineral for hormone regulation, metabolism, and detoxification. While modern diets often fall short, getting iodine from whole, nutrient-dense foods ensures your body gets what it needs. Prioritize iodine-rich foods like seaweed, wild-caught fish, pastured eggs, and raw dairy, and balance it with other key minerals like selenium for optimal health. So go hit up the sushi bar, the oyster bar, and end your meal with some raw milk ice cream!