As a mom-to-be, you may wonder what foods you should or shouldn’t eat to take care of your body and growing baby. An important nutrient that is often overlooked in pregnancy is iodine.
Understanding what iodine is, its importance during pregnancy, recommended intake during pregnancy, and food sources rich in iodine are important so you know exactly how, why, and if where to get it from your diet. And it will empower you to make smart choices for a healthy pregnancy journey.
Iodine is an important mineral that plays an important role in thyroid hormones, important in regulating metabolism and promoting healthy brain development.1 The body doesn’t make it naturally, so we rely on external sources — food — to meet our iodine needs.
Iodine is found primarily in seawater and soil, entering the food chain through marine plants and animals.2 This important mineral is present in a variety of food sources, and is well absorbed by our bodies to support healthy growth and development.
During pregnancy, iodine plays a critical role in the healthy development of your baby’s brain and nervous system. Adequate levels of iodine are necessary to ensure proper thyroid function in the mother and the growing fetus.3 Thyroid hormones are important for regulating metabolism, promoting normal growth, and supporting cognitive function.1
Inadequate intake of iodine during pregnancy can lead to iodine deficiency. Iodine deficiency poses a significant risk to infant development, potentially resulting in intellectual disabilities, hearing disabilities, and stunted growth.4,5,6 Furthermore, low iodine levels can increase the risk of miscarriage, stillbirth, and preterm birth.7
The recommended daily intake of iodine for pregnant women is almost double that of the general population. The World Health Organization (WHO) recommends consuming 250 micrograms (mcg) of iodine daily during pregnancy. This increased need compensates for the increased demand on the mother’s thyroid gland and ensures optimal iodine levels for the developing fetus.8
Low Iodine in Pregnancy and Iodine Deficiency in Pregnancy
Iodine deficiency during pregnancy is an important concern, as studies indicate that it affects a significant portion (35-45%) of the global population. Factors such as geographical location, dietary habits, and availability of iodine in the local environment can contribute to iodine deficiency.
As previously mentioned, iodine deficiency during pregnancy can have serious consequences. It is very important to be aware of the signs and symptoms of iodine deficiency, which can include fatigue, weight gain, constipation during pregnancy, swelling in the neck (indicating an enlarged thyroid gland, known as a goiter), and mental retardation.9
Foods High and Low in Iodine
To ensure adequate iodine intake, including iodine-rich foods in your diet throughout pregnancy is important.
Good sources of iodine include:10
- Seafood, such as fish, shellfish, and seaweed
- Dairy products such as yogurt, milk, and cheese
- Eggs
- Salt
Including these foods in your meals throughout the day will help maintain optimal iodine levels and support your baby’s healthy development.
Certain foods can interfere with iodine absorption or contain substances known as goitrogens that can lower iodine levels in the body. Some foods that can affect iodine status include:11
- Cruciferous vegetables, such as broccoli, cabbage, and cauliflower
- Soy products, including tofu, soy milk, and other soy-based foods
- Some fruits, such as peaches, strawberries, and spinach
Although these foods have nutritional benefits, balancing their consumption with iodine-rich foods is important.
While ensuring adequate iodine intake is important, it is also important not to exceed recommended levels. As with iodine deficiency, consuming excessive amounts of iodine can have adverse effects. High iodine levels can interfere with thyroid function and lead to hypothyroidism or hyperthyroidism.12 Avoiding excessive use of iodine during pregnancy is especially important, as it can harm both the mother and the developing baby. Balancing iodine consumption is critical to maintaining optimal health.
As a mom-to-be, making sure is enough iodine in pregnancy is important not only for your health but for the optimal development of your baby. Maintaining proper iodine levels throughout the journey of your pregnancy is paramount to reducing the risks of iodine deficiency disease, which can affect your baby’s mental development and overall health. By including iodine-rich foods in your diet and avoiding excessive intake, you can have a prosperous pregnancy while giving your baby a healthy start. Remember to consult with your health care provider to test your iodine levels and discuss any concerns or specific dietary recommendations.
