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The nutrient is iodine. It is needed to make thyroid hormones, which support fetal and early-childhood brain development and keep the body functioning throughout life. Recent U.S. analyses suggest inadequate intake is becoming more common, especially among pregnant people. For most households, the practical response is to use table salt labeled “iodized” while keeping total sodium moderate—not to add more salt indiscriminately.
Why iodine matters
Iodine is a raw material for thyroid hormones. Those hormones regulate essential body processes and are particularly important while a fetus’s brain and nervous system are developing. Adequate iodine remains necessary during infancy, childhood and adulthood.
Elizabeth Pearce, an endocrinologist at Boston University Chobanian & Avedisian School of Medicine, said, “The group that has the most severe potential consequences of iodine deficiency is pregnant women.” She added that “even mild degrees of iodine deficiency in pregnancy may be associated with measurably lower IQ in children.” These statements describe a developmental risk, not a diagnosis for any individual child.
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How widespread is inadequate intake?
A Journal of Nutrition analysis published in 2025 used U.S. dietary data from 2017–2018 and found that 24% of women and 30% of men age 14 and older were not getting adequate iodine. Nearly half of pregnant women were not getting enough. The figures are population estimates; they do not establish that every person in those groups is deficient.
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The CDC’s 2026 Nutrition Report described women of reproductive age as being on the “cusp of mild iodine deficiency.” Monica Serrano-Gonzalez, a pediatric endocrinologist at Hasbro Children’s and Brown University’s Warren Alpert Medical School, said, “People have kind of forgotten this is a risk.”
How much iodine is recommended?
U.S. recommended dietary allowances (RDAs) vary by life stage:
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| Life stage | Recommended iodine per day |
|---|---|
| Adults | 150 micrograms |
| Pregnancy | 220 micrograms |
| Breastfeeding | 290 micrograms |
Pregnancy and breastfeeding increase requirements because iodine supports both the parent and the developing or nursing child.
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More salt choices are not iodized
Iodized salt is voluntary in the United States, not federally mandated. An analysis published in Nutrients in 2015 reported that only 53% of table salt sold in U.S. stores was iodized. Himalayan, kosher and sea salts should not be assumed to contain iodine; check the package for an “iodized” label.
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Packaged food usually does not provide a dependable source
Salt used in packaged and prepared foods is generally noniodized. A person can therefore eat plenty of sodium without getting much iodine from that salt.
Food sources vary
Milk can contain iodine because of supplemented animal feed and iodine-based cleaning products used in dairies, but the amount varies. People who avoid or restrict dairy may lose one common source. Seafood and other foods can contribute iodine, yet their contribution depends on the individual diet and cannot be treated as a guaranteed amount without specific nutrition information.
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Do you need iodized salt?
If you use table salt, choosing a package labeled “iodized” is a straightforward way to make the iodine content more reliable. It does not mean you should increase your total salt intake. As Serrano-Gonzalez put it, “We do want to have moderation with salt intake, but we need a little bit” of iodized salt.
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Pregnancy, breastfeeding and supplements
The American Thyroid Association and American Academy of Pediatrics recommend a daily 150-microgram iodine supplement for people who are pregnant, breastfeeding or planning pregnancy. This is population-specific professional guidance, not a direction to self-treat. Discuss the product and dose with a clinician, particularly if you have thyroid disease, take thyroid medicine or use a prenatal vitamin that already contains iodine.
Do not combine multiple iodine-containing supplements unless a clinician has reviewed the total. More is not automatically better, and the RDA for pregnancy (220 micrograms from all sources) is different from the 150-microgram supplement recommendation.
Comparing common iodine strategies
| Strategy | Iodine reliability | Sodium impact | Best fit and cautions |
|---|---|---|---|
| Labeled iodized table salt | More predictable than unlabeled salts, although iodine content varies by product | Adds sodium; portion control matters | Useful for households that use salt and can stay within sodium guidance |
| Sea, Himalayan or kosher salt without an iodized label | Not established as an iodine source | Adds sodium | Do not count it toward iodine intake unless the label says iodized |
| Dairy and seafood | Variable with food type, serving and production practices | Depends on the food, not simply on its iodine content | Can contribute as part of a varied diet; dairy-free diets need particular attention to alternatives |
| Iodine supplement | Specified dose on the product, but total intake depends on other foods and supplements | Does not add sodium | Consider during pregnancy, breastfeeding or while planning pregnancy only with clinician guidance |
What changed after iodized salt was introduced?
Severe goiter was once common in the northern U.S. “goiter belt.” Iodized salt reached American shelves in 1924 after a Michigan medical-society recommendation and industry adoption. Goiter rates then declined sharply. The program was voluntary, so iodization never applied to every salt product or every food manufacturer.
That history explains why iodine adequacy can weaken even while salt remains common: shoppers have more noniodized options, and much of the salt in prepared food is not iodized. Pearce summarized the gap this way: “Iodized salt is important, but it may not be reaching everybody anymore.”
A practical checklist
- Read the label. Choose table salt that explicitly says “iodized” if you use salt at home.
- Do not infer iodine from the salt’s name. Sea, Himalayan and kosher salts are not necessarily iodized.
- Keep sodium in check. Measure small amounts and limit packaged and prepared foods rather than adding extra salt.
- Review your eating pattern. Dairy restriction and low seafood intake can make it harder to obtain iodine from food.
- Plan pregnancy care early. Ask a clinician whether a 150-microgram iodine supplement is appropriate when planning pregnancy, during pregnancy or while breastfeeding.
When to ask a clinician
Seek individualized advice if you are pregnant, trying to conceive, breastfeeding, follow a dairy-free or highly restricted diet, or already take a prenatal or thyroid-related supplement. A clinician can check the full list of products and your dietary pattern before recommending an iodine supplement. Population statistics cannot determine whether an individual is deficient, so do not use them to start high-dose iodine on your own.
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