Why Iodine Is So Important During Pregnancy (and How to Get Enough)
When you're pregnant, your body becomes a superhero — working overtime to grow a new life. And just like any superhero, you need the right fuel to keep everything running smoothly. One key nutrient that often flies under the radar is iodine.
If you haven’t thought much about iodine before, you’re not alone. It doesn’t get the spotlight like folate or iron, but it’s just as critical — especially when it comes to your baby’s brain development.
Let’s take a closer look at why iodine is so important, how much you need, and where to find it in your diet (no iodized salt required).
What Is Iodine, and Why Does It Matter During Pregnancy?
Iodine is a trace mineral essential for making thyroid hormones — the chemical messengers that regulate metabolism. But during pregnancy, these hormones take on an even bigger job: supporting your baby’s brain and nervous system development.
If you’re not getting enough iodine, your thyroid can struggle to meet the increased demand, potentially leading to:
Hypothyroidism (underactive thyroid)
Goiter (thyroid gland enlargement)
Increased risk of miscarriage or stillbirth
Delayed growth and cognitive development in your baby
The bottom line: adequate iodine intake during pregnancy is non-negotiable for your baby’s brain and overall development.
How Much Iodine Do You Need?
Your body’s iodine needs increase once you become pregnant (and even more while breastfeeding). Here are the recommended daily amounts:
Pre-pregnancy: 150 micrograms (mcg) per day
Pregnancy: 220 mcg per day
Breastfeeding: 290 mcg per day
Despite these clear guidelines, research shows many pregnant women don’t meet these targets — especially if they avoid dairy, seafood, or eggs, or if their prenatal vitamin lacks iodine.
The Best Food Sources of Iodine
Thankfully, with a little intention, you can meet your iodine needs through nutrient-dense foods. Here are some of the top iodine-rich foods to include in your pregnancy diet:
🐟 Seafood – especially wild-caught fish like cod, haddock, and sardines
🥛 Raw dairy products – such as raw milk, yogurt, and cheese
🥚 Eggs – particularly the yolk, where most of the iodine is found
🌿 Seaweed – like nori and kelp
Want more in-depth guidance on iodine and other key nutrients for a healthy pregnancy? Grab your copy of our book, Understanding Nutrients, designed to help you confidently nourish yourself and your baby — without the guesswork.
Should You Take an Iodine Supplement?
In many cases, yes — especially if you:
Avoid seafood or dairy
Follow a vegetarian or vegan diet
Have thyroid issues
Are unsure if your prenatal vitamin includes iodine
The American Thyroid Association recommends that all pregnant and breastfeeding women take a daily supplement with 150 mcg of iodine, ideally in the form of potassium iodide for best absorption.
However, not all prenatal vitamins contain iodine — so be sure to check the label or talk with your healthcare provider to find the right option for you.
Iodine may be small, but its role in your pregnancy is huge. Supporting your thyroid, protecting your baby’s brain development, and setting the stage for healthy growth — all of that depends on getting enough iodine.
With a few intentional food choices and the right prenatal support, you can feel confident that you’re giving your baby exactly what they need.
Looking for real, practical advice on pregnancy nutrition? You’ll love Understanding Nutrients — it’s your clear, mom-centered guide to eating well before, during, and after pregnancy.