As someone who’s been actively working to support and improve my thyroid function, the role of iodine in hormonal balance has become personal. And so many of us (including yours truly until six months ago) are unaware of the role that thyroid health plays in our energy and metabolism. This post covers thyroid health and the powerful role that iodine plays in achieving optimal thyroid functioning.
Why Iodine Matters
Iodine is essential for the thyroid gland to produce T3 (triiodothyronine) and T4 (thyroxine)—hormones that regulate metabolism, support heart and brain function and influence everything from how we feel when we wake up to how we perform throughout the day.
That said, balance is everything. I learned this firsthand when exploring my own thyroid markers. Too little iodine can lead to hypothyroidism whereas overdoing it—especially through supplementation—can tip the scale in the other direction, triggering autoimmune issues like Hashimoto’s or Graves’ disease.
Key Takeaways
• Iodine is essential for producing thyroid hormones, which regulate metabolism and energy.
• Foods like iodized salt, seaweed and seafood are reliable sources.
• Too much iodine can be just as problematic as too little—autoimmune risk increases with high intake.
• Everyone’s iodine needs are different, especially if you already have thyroid concerns.
• It’s important to work with a health professional when managing iodine intake.
Understanding the Thyroid
The thyroid is a small but mighty gland at the base of your neck. Despite its size, it plays a massive role in regulating energy levels, temperature, cognitive function and even your heart rate. It’s also incredibly sensitive to nutrient intake—iodine being chief among them.
When I started paying closer attention to my thyroid health with the help of my Parsley Health doctor, I realized how central it was to the fatigue, brain fog and inconsistent energy I had been feeling. Optimizing thyroid function wasn’t just about treating a symptom—it was a lever for full-body improvement.
Where to Get Iodine
You don’t necessarily need a supplement to get your iodine. In fact, I’ve found that a food-first approach helps you avoid the risks of over-supplementation while giving your body what it needs. Sources include:
• Iodized salt
• Seafood (especially shellfish and seaweed)
• Dairy products (if tolerated)
• Eggs
How Much Do You Need?
The general guideline for adults is 150 micrograms daily, but if you’re pregnant or breastfeeding, your needs increase significantly—up to 220–290 mcg. That’s one reason why iodine deficiency remains a concern for women during childbearing years.
The Risks of Too Much Iodine
We often assume more is better when it comes to essential nutrients—but with iodine, that’s not the case. Excessive iodine intake can actually cause a temporary reduction in thyroid hormone production. In people with existing thyroid disorders, this can lead to hypothyroidism.
Nutrient Synergy: Iodine Doesn’t Work Alone
Another insight that’s shaped my thinking is how interconnected nutrients are when it comes to thyroid health. Selenium (I love my Brazil Nuts), for example, is necessary for converting T4 to the active T3 hormone. Zinc supports hormone synthesis. Magnesium plays a quiet but crucial role.
Lifestyle and Thyroid Function
Beyond nutrition, lifestyle factors have a major influence on thyroid health. I’ve personally made it a point to:
• Prioritize sleep – aim for 7–9 hours nightly
• Manage stress – through breathwork and especially movement
• Move regularly – even light, daily movement can help regulate metabolism and hormones. I’ve committed to a minimum of 20 – 30 minutes of outdoor walks, disconnected from technology, in addition to whatever fitness activities I have scheduled
These changes, while simple, have been powerful when layered with nutritional tweaks.
Final Thoughts
Supporting your thyroid isn’t about chasing one perfect supplement or fix. It’s about creating conditions for your body to function optimally. Iodine is a crucial part of that equation—but it’s also one that demands nuance and personalization.
If you’re curious about your thyroid health or have been feeling “off” in ways you can’t explain, talk to your doctor (and if you’re interested in working with a functional medicine doctor, check out Parsley Health. You can use my link for $150 off: https://fbuy.io/parsleyhealth/ryanfrankel).
Ask about a full thyroid panel. Reflect on your diet. Start tracking how you feel.
This journey is about curiosity, education and small but meaningful adjustments. Iodine might be a trace mineral, but when it comes to your health, its impact is anything but small.