The Hidden Hero: Why You Need More Iodine for Fertility, Pregnancy, and Beyond

When we think about essential nutrients, iodine probably isn’t the first one that comes to mind, but it should be! Especially during the reproductive years, iodine plays a critical role in everything from fertility to fetal brain development. Yet, many women don’t realize how important this mineral is or that they might not be getting enough.

Let’s break down why iodine deserves a top spot in your nutrition plan, especially if you’re trying to conceive, pregnant, or breastfeeding.

Iodine and Fertility: A Surprising Connection

If you’re planning a pregnancy, ensuring you’re getting enough iodine is one of the best things you can do for both your thyroid and ovarian health. Iodine supports the proper functioning of the thyroid, which regulates hormones essential for fertility. Iodine is also crucial for ovarian health, supporting implantation and reducing the risk of pregnancy loss.

Unfortunately, iodine deficiency is more common than you might think—even in developed countries. Research shows that about 44% of women have insufficient iodine levels, which can delay conception and affect overall fertility. So, if you’re trying to conceive, making sure you get enough iodine is vital.

Why Iodine Matters During Pregnancy

Iodine needs increase significantly during pregnancy to support the 50% rise in thyroid hormone production. This is essential for fetal brain development. Studies show that low iodine intake during pregnancy is linked to a higher risk of pregnancy complications, including preeclampsia, preterm birth, and low birth weight.

Despite these needs, many pregnant women don’t meet the daily requirement. Some studies reveal that up to 63% of pregnant women consume less than the recommended 150 mcg/day of iodine. The World Health Organization recommends 250 mcg/day during pregnancy, highlighting the importance of meeting these needs.

Iodine and Breastfeeding: A Critical Nutrient for Your Baby

Your iodine needs continue to be high during breastfeeding. Iodine supports your thyroid and is passed to your baby through breast milk, making it critical to consume enough for both you and your baby. Research shows that many breastfeeding moms are iodine deficient, and those following plant-based diets may be especially at risk. If you’re vegan or vegetarian, including iodine-rich foods like seaweed or using supplements is essential.

Should You Be Eating More Seafood?

Countries like Japan, where seafood and seaweed are dietary staples, tend to have much higher iodine intakes and lower rates of certain diseases. Interestingly, iodine intake in Japan can be 1,000 to 3,000 mcg per day, sometimes even higher, with no observed adverse effects on pregnancy outcomes. This shows that, for most of us, iodine deficiency is a bigger concern than getting too much.

Seaweed and seafood are excellent natural sources of iodine. Fish such as salmon, shrimp, scallops, and even canned tuna are great sources that can easily be incorporated into your meals. Seaweed, in particular, is the richest source of iodine, but it’s not necessary to rely solely on it if it’s not to your taste.

Best Natural Sources of Iodine

In addition to seafood, some other natural sources of iodine include:

• Grass-fed eggs: Eggs are a great source of iodine, especially if they’re from pasture-raised or grass-fed chickens.
• Dairy products: If you consume dairy, yogurt, milk, and cheese are solid sources of iodine.
• Seaweed: Nori, kelp, and wakame are packed with iodine, and, despite some concerns, higher levels of seaweed intake haven’t been shown to cause issues in cultures where it’s consumed regularly.
• Beans: Navy beans and lima beans are decent plant-based sources.

It’s important to note that iodine levels in foods can vary depending on where they are grown or produced, as the iodine content in soil and water can impact the foods we eat.

Supplementing with Iodine: When Food Isn’t Enough

While I encourage prioritizing food sources of iodine, such as seafood, eggs, and dairy, some women may require a separate supplement—especially if these foods aren’t regularly included in their diet. This is particularly important for vegans, as they may need to rely on seaweed or an iodine supplement to meet their needs.

It’s surprising, but around half of all prenatal vitamins in the U.S. don’t include iodine. For women who are pregnant, breastfeeding, or planning to conceive, many professional organizations, including the American Thyroid Association and the American Academy of Pediatrics, recommend a supplement with at least 150 mcg of iodine per day.

Some prenatal vitamins, such as FullWell and Seeking Health, meet these needs. For those who need additional iodine, it’s important to work closely with a healthcare professional to ensure your overall nutrition includes nutrients like selenium, zinc, and vitamins A, C, D, and E, as iodine works best when these nutrients are in balance.

Final Thoughts

Iodine might not be the most talked-about nutrient, but it’s one of the most important for women in their reproductive years. From supporting fertility and reducing pregnancy complications to ensuring your baby’s brain develops properly, iodine is a powerful ally in your health journey.

Consider incorporating iodine-rich foods like seafood, eggs, and dairy into your diet, and if you’re unsure about your levels, testing may be the next step to ensure you and your baby are getting enough.

Have you found simple ways to add more iodine to your meals? Share your favorite tips or recipes in the comments below! And if you’re curious about how to optimize your nutrition for pregnancy, feel free to book a consultation today.