Iodine deficiency. It’s no secret that as we age, many things in our lives change. We often only begin to seriously consider our health once we reach a certain age.
While it might sometimes feel like it’s too late, it’s never too late to start making improvements. So, let me ask you: How much do you know about iodine?
Iodine deficiency is a serious global health issue affecting millions of people worldwide.
This essential micronutrient is absolutely critical for normal thyroid function, playing a central role in regulating metabolism, energy production, and many other vital bodily functions.
In this article, we’ll delve into the causes, consequences, and effective prevention methods for iodine deficiency.
Iodine deficiency, Role of Iodine in the Human Body.
Iodine is an indispensable micronutrient that is vital for the normal functioning of the human body. Its primary role is in the synthesis of thyroid hormones, specifically triiodothyronine (T3) and tetraiodothyronine (T4).
These hormones are central regulators of numerous physiological processes, including:
• Metabolism: They control how your cells use energy and process food. Adequate levels of thyroid hormones ensure efficient calorie burning and help maintain a healthy body weight.
• Growth and Development: Especially during childhood and adolescence, these hormones are crucial for normal physical and cognitive development.
• Thermoregulation: They help maintain a stable body temperature by ensuring proper heat production.
• Nervous System Function: Thyroid hormones are necessary for brain development and normal cognitive function, including memory, concentration, and mood regulation.
• Cardiovascular System: They influence heart rate and blood pressure.
Iodine is particularly important during pregnancy and lactation. A sufficient iodine intake in the mother’s diet is a crucial factor for the formation of the fetus’s nervous system and overall physical development.
Iodine deficiency during pregnancy can lead to serious and irreversible consequences in the child’s development, including cognitive impairment and growth delays.
The Thyroid Gland.
A Small Gland with a Big Job.
The thyroid gland is a small, butterfly-shaped organ located at the front of your neck, just below the thyroid cartilage. Though small, it’s a central component of our endocrine system.
The biological effects of thyroid hormones are extensive and include:
• Regulation of thermogenesis: Controlling the body’s heat production.
• Influence on carbohydrate and fat metabolism: Regulating the body’s use of glucose and fats.
• Ensuring growth and development: Playing a vital role in cell growth, development, and differentiation.
Beyond its direct impact on the thyroid, iodine can also affect the immune system, helping the body fight infections more effectively. It’s important to remember that both too little and too much iodine can cause health problems.
Iodine deficiency is particularly common in regions with low iodine levels in the soil and water. In such cases, using iodized salt or including other iodine sources in the diet is an effective solution to prevent deficiency.
However, it’s extremely important not to exceed the recommended daily allowance, as an excess of iodine can also lead to thyroid disorders like toxic goiter or hyperthyroidism.
Causes of Iodine Deficiency.
Why Is There a Shortage?
A lack of iodine in the body can arise for several reasons. Insufficient Consumption of Iodine-Rich Foods.
This is the most common cause. If your daily diet doesn’t contain enough iodine-rich foods like seafood (fish, shellfish), seaweed (kelp, nori), dairy products, eggs, or iodized salt, a deficiency can develop.
It’s important to note that plants absorb iodine from the soil, and if the soil is naturally poor in this micronutrient, the plants and their products will also have low iodine content.
This can lead to insufficient iodine intake even when consuming local products.
Geographic Factors.
In some parts of the world, the soil is naturally very low in iodine. People living in these areas (often mountainous regions or areas far from the sea) are especially susceptible to iodine deficiency if they don’t take additional measures to get enough iodine.
Increased Bodily Need for Iodine.
◦ Pregnancy and Lactation: During these periods, the body’s need for iodine increases significantly to ensure the health and development of both the mother and the fetus/infant.
◦ Rapid Growth During Childhood and Adolescence: The need for iodine is also elevated during these developmental stages.
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Consumption of Goitrogenic Substances.
Certain substances, known as goitrogens, can interfere with iodine absorption or its use by the thyroid gland. These substances include perchlorates (found in some drinking water sources), fluorides (found in drinking water and toothpaste), and nitrates (found in soil and drinking water, especially if agricultural fertilizers are used).
These substances can compete with iodine for transport systems in the thyroid, reducing the iodine available for hormone synthesis. Some cruciferous vegetables (broccoli, cabbage, cauliflower) contain goitrogens, but their effect is minimal when consumed in moderation and cooked.
Symptoms of Thyroid Dysfunction.
Hyperthyroidism vs. Hypothyroidism.
A range of symptoms can indicate thyroid problems. A visible or palpable enlarged thyroid (goiter), asymmetry, pain or discomfort in the front of the neck, hoarseness, and difficulty swallowing are obvious signs. However, symptoms are often non-specific and can affect all organ systems.
The most common thyroid disorders are:
Hyperthyroidism (Overactive Thyroid).
In this condition, the thyroid gland produces too much hormone. Symptoms can be very broad and include:
• Cardiovascular System: Tachycardia (rapid heart rate), arrhythmia (e.g., atrial fibrillation), elevated blood pressure, more frequent angina attacks. Breathing becomes fast and shallow, and shortness of breath may occur.
• Digestive System: A tendency for more frequent bowel movements, diarrhea, increased appetite with weight loss (despite high food intake), increased thirst (polydipsia), frequent urination (polyuria).
• Skin and Hair: Increased sweating; skin is warm and moist. Hair is brittle and falls out more, nails are fragile and break easily.
• Musculoskeletal System: Decreased muscle mass, reduced contractility, and hand tremors. The risk of osteoporotic fractures increases due to osteoporosis (decreased bone density).
• Eye Symptoms (Orbitopathy): About 25-50% of cases may have bulging eyes (exophthalmos), which is characteristic of Graves’ disease—the most common cause of hyperthyroidism.
• Weight Changes: Characterized by weight loss.
Hypothyroidism (Underactive Thyroid).
In hypothyroidism, the thyroid gland produces too little hormone, which slows down bodily functions. The symptoms are the opposite of hyperthyroidism:
• Skin and Hair: Dry, pale, yellowish, and scaly skin. Reduced sweating and increased sensation of being cold (cold intolerance). Hair is dry, thin, and brittle, and falls out more.
• Nervous System: Characterized by fatigue, weakness, sleepiness, memory problems, depression, and reduced ability to concentrate. Speech may become slow, and the voice hoarse.
• Weight Changes: Body mass increases due to swelling (myxedema), which is associated with fluid retention in the tissues.
• Digestive System: The intestinal tract slows down, resulting in constipation.
• Cardiovascular System: Bradycardia (slowed heart rate) and increased peripheral vascular resistance, which can raise blood pressure.
• Musculoskeletal System: Muscle pain and cramps, joint stiffness.
Most thyroid diseases are acquired or autoimmune rather than congenital. However, genetic predisposition and environmental factors play a very important role in autoimmune diseases.
Congenital hypothyroidism is observed in approximately 1 in 4000 newborns. Hyperthyroidism in childhood is also a relatively rare pathology and is mainly associated with an autoimmune etiology (e.g., Graves’ disease). Conversely, the incidence of hypothyroidism increases after the age of 60.
Therefore, it is important to pay attention to adequate intake of iodine-rich foods or, if necessary, to use iodine-containing dietary supplements, but only after consultation with a doctor.
Preventing Iodine Deficiency.
How to Ensure Sufficient Levels.
Preventing iodine deficiency is relatively simple if you follow a few basic principles. To ensure proper thyroid hormone formation, other micronutrients and vitamins are also needed in addition to iodine:
• Iodine: Necessary for the structure of thyroid hormones.
• B Vitamins: Ensure proper thyroid function and energy metabolism.
• Selenium: Essential for the enzymes that convert T4 to the active T3 hormone, ensuring proper thyroid metabolism. Selenium deficiency can worsen the effects of iodine deficiency.
• Zinc: Participates in thyroid hormone synthesis processes and is important for thyroid function.
• Iron: Iron deficiency can worsen problems caused by iodine deficiency, as iron is needed for the function of thyroid peroxidase (TPO).
We can get iodine from food:
• Including Iodine-Rich Foods in Your Diet: Regular consumption of seafood (e.g., steamed or baked fish, shellfish), dairy products (milk, yogurt, cheese), and eggs can help prevent deficiency. Seaweed (e.g., nori, kelp, wakame) is an extremely rich source of iodine, but it should be consumed in moderation to avoid iodine excess.
• Using Iodized Salt: A widely used and effective method for iodine deficiency prevention worldwide is replacing regular salt with iodized salt. This is a simple and inexpensive way to increase iodine intake without significant changes in dietary habits.
• Using Iodine Supplements: If the amount of iodine from food is insufficient and there is a risk of iodine deficiency, taking iodine supplements can be an effective way to prevent it.
However, it is crucial that this is done only under the supervision of a doctor. Excessive iodine intake can be just as harmful as a deficiency, causing thyroid dysfunction. Your doctor can determine the precise iodine level in your body and recommend an appropriate dose if needed.
Iodine deficiency is a serious but completely preventable health problem that requires attention and action. By increasing awareness of the importance of iodine, including iodine-rich foods in our diet, and using iodized salt, we can effectively prevent its negative impact on health.
Of course, a diet rich in iodine-containing foods and the right nutritional choices will promote normal thyroid function and overall well-being.
Remember, health is a value worth protecting and caring for every day. If you have questions or concerns about your thyroid health or iodine levels, don’t hesitate to seek medical help.
I hope you have a great and healthy day!
People who may be affected by iodine deficiency include:
People who don’t use iodized salt. More than 10% of the world doesn’t have access to iodized salt.
People who live in regions far from the sea and at higher altitudes. Their natural environments contain very little iodine.
People who don’t eat fish or dairy, such as vegans. Seafood and dairy products are some of the greatest sources of iodine.
Pregnant women. Pregnant women need 50% more iodine than non-pregnant women to get enough iodine for the developing fetus