THE blog

Written by: Lauren Chamberlain

Edited and Reviewed By: Anabelle Clebaner MS, RDN

Iodine is a powerhouse nutrient that plays a vital role in thyroid function, hormone balance, and reproductive health. Despite its importance, many people—especially women—don’t get enough of it, leading to potential health complications. Beyond its well-known effects on thyroid function, recent research suggests that iodine plays a role in glucose metabolism, insulin sensitivity, and fertility. In this post, we’ll explore iodine’s impact on the body, its connection to thyroid and reproductive health, and why you should consider testing your iodine levels!

Iodine and the Thyroid: A Critical Connection

The thyroid gland depends on iodine to produce hormones that regulate metabolism, energy levels, and overall endocrine balance. Here’s how it works:

Thyroxine (T4): Contains four iodine molecules and serves as a storage form of thyroid hormone.
Triiodothyronine (T3): Contains three iodine molecules and is the active thyroid hormone that influences metabolism and energy levels.

When you consume iodine, it gets absorbed in the gastrointestinal tract and transported to the thyroid via the sodium-iodide symporter (NIS). If your body detects low thyroid hormone levels, the pituitary gland releases thyroid-stimulating hormone (TSH) to prompt the thyroid to absorb iodine and produce more T4, which then converts into the active T3.

Why Does TSH Increase with Iodine Supplementation?

A rise in TSH after starting iodine supplements is often misunderstood. TSH stimulates more NIS molecules, helping transport iodine into thyroid cells. A temporary increase in TSH is a normal response, not necessarily a sign of thyroid dysfunction. However, excessive iodine intake can paradoxically impair thyroid function by triggering hypothyroidism or autoimmune thyroiditis. This is why careful monitoring through the use of a health professional is essential.

Iodine’s Role in Women’s Health

Beyond the thyroid, iodine plays a crucial role in reproductive health, hormone balance, and even breast tissue integrity. Here’s how:

Ovulation & Progesterone Production

Iodine is essential for ovarian function because the ovaries store a lot of iodine because our growing follicles take up iodine to grow properly. Studies suggest that iodine deficiency may contribute to menstrual irregularities and impaired ovulation, potentially affecting fertility.

Endometriosis & Estrogen Dominance

Iodine helps regulate estrogen metabolism by promoting the breakdown of estrogen into more favorable metabolites. This may help reduce inflammation, fibrocystic breast changes, and the risk of estrogen-dominant conditions like endometriosis.

Breast & Uterine Health

Iodine accumulates in breast and uterine tissues, where it supports cellular integrity and may protect against fibrocystic breast disease. A deficiency in iodine has been linked to an increased risk of breast cancer due to impaired estrogen metabolism and oxidative stress.

Pregnancy & Fetal Development

Iodine is crucial during pregnancy, as it supports fetal brain development, prevents cretinism, and reduces the risk of miscarriage and low birth weight. A deficiency in pregnancy can lead to intellectual disabilities, developmental delays, and even maternal hypothyroidism, which can have long-term effects on the child.

Iodine Absorption & Halogens: A Competitive Battle

Iodine belongs to the halogen family, which includes fluorine, chlorine, and bromine. Unfortunately, these elements have similar chemical makeups so they compete with iodine for absorption and can erroneously bind to iodine receptors, potentially leading to deficiency:

Fluoride (found in tap water and toothpaste)
Bromine (found in baked goods and flame retardants)
Chlorine (found in drinking water and pools)

This means that even if you consume iodine-rich foods, environmental exposure to these halogens could impact absorption.

Iodine’s Role in Glucose Metabolism and Insulin Sensitivity

Emerging research suggests that iodine may play a crucial role in glucose metabolism and insulin sensitivity. One potential mechanism involves iodine’s interaction with peroxisome proliferator-activated receptor-γ (PPAR-γ), a nuclear receptor that regulates lipid and glucose metabolism. PPAR-γ activation has been associated with improved insulin sensitivity by enhancing glucose uptake in peripheral tissues and modulating adipocyte differentiation. This suggests that iodine may contribute to metabolic health by influencing pathways that regulate insulin signaling.

However, the relationship between iodine and glucose metabolism is complex. While adequate iodine intake may support insulin function, excessive iodine consumption has been linked to cytotoxic effects on pancreatic beta cells, which are responsible for insulin secretion. High iodine levels can induce oxidative stress and apoptosis (cell death) in these cells, potentially impairing insulin production and increasing the risk of glucose dysregulation. Additionally, iodine excess has been associated with thyroid dysfunction, which can indirectly affect insulin sensitivity and glucose homeostasis through alterations in thyroid hormone levels.

These findings highlight the need to maintain optimal iodine intake, as both deficiency and excess can have metabolic consequences. Further research is needed to clarify the precise mechanisms by which iodine influences insulin function and to determine safe and effective dietary recommendations for individuals at risk of metabolic disorders.

Who Might Need More Iodine?

While iodine deficiency can affect anyone, certain populations are at higher risk:

Women with hormonal imbalances, endometriosis, or estrogen dominance
Pregnant and breastfeeding women (who require higher iodine intake)
Individuals with frequent exposure to fluoride, chlorine, and bromine
People with thyroid dysfunction or subclinical hypothyroidism
Those with blood sugar imbalances or insulin resistance

If you suspect iodine deficiency, a urinary iodine clearance test can help assess your levels. We only absorb 10% of iodine in the gut when levels are sufficient, so we want 90% excreted in the urine.

Key Thyroid Markers to Test

Relying on TSH alone isn’t enough to evaluate thyroid function. If you’re experiencing fatigue, weight gain, cold intolerance, or brain fog, consider testing:

Free T3 (FT3): The active thyroid hormone–shows how much thyroid hormone is being converted
Free T4 (FT4): The inactive form of thyroid hormone–shows how much thyroid hormone your thyroid is producing
Reverse T3 (rT3): Puts the breaks on thyroid hormone conversion–indicates stress or inflammation
Thyroid Antibodies (TPOAb, TgAb): Markers for autoimmune thyroid conditions like Hashimoto’s or Graves’ Disease

Before Increasing Iodine Intake

Before making changes to your iodine intake—whether through food sources or supplements—it’s essential to establish a strong foundation for overall health. Iodine metabolism is influenced by multiple factors, including stress, sleep, and nutrient status, so addressing these areas first can help your body utilize iodine more effectively. Consulting with a healthcare professional is also key to ensuring that supplementation is appropriate for your individual needs.

Consider these important questions before increasing iodine intake:

Am I eating enough?

Chronic under-eating can contribute to nutrient deficiencies, including iodine.

Am I under high stress?

Elevated stress levels increase cortisol, which can interfere with thyroid function and iodine metabolism.

Am I getting proper light exposure and balancing my circadian rhythm?

Sunlight helps regulate hormone production, including thyroid hormones, which depend on iodine.

Am I getting quality sleep?

Poor sleep can disrupt endocrine function, making it harder for your body to utilize iodine efficiently.

Am I going through a particularly demanding or stressful season of life?

Major life changes, illness, or intense physical demands can impact overall nutrient needs.

Am I deficient in other key minerals?

Iodine works in synergy with selenium, zinc, magnesium, and iron. Deficiencies in these minerals can impair iodine’s role in thyroid function and metabolism.

Since iodine is just one piece of the puzzle, it’s crucial to build a strong nutritional and lifestyle foundation before increasing intake. Addressing these factors first will help your body better absorb and utilize iodine while minimizing potential risks associated with excess or imbalance.

Safe Iodine Supplementation: What to Consider

Iodine supplementation isn’t a one-size-fits-all approach. Here are some key factors:

Start Low and Go Slow: Gradually increase iodine intake to allow your body to adjust.
Pair with Selenium: Selenium helps balance iodine metabolism and prevents thyroid inflammation.
Ensure Adequate Sodium Intake: Unrefined salt supports iodine transport.
Get Tested First: Urinary iodine testing and hair tissue mineral analysis (HTMA) can provide insights into your iodine status.

Symptoms of Iodine Deficiency

Signs of iodine deficiency can be subtle but may include:

Fatigue and sluggishness
Weight gain and slow metabolism
Cold intolerance
Dry skin and brittle nails
Hair thinning
Brain fog and poor concentration
Depression and mood swings
Irregular menstrual cycles

Best Dietary Sources of Iodine

To maintain healthy iodine levels, include these foods in your diet:

Seaweed (kelp, nori, wakame, dulse): The richest natural source of iodine.
Fish and shellfish (cod, tuna, shrimp, oysters): Packed with iodine and essential minerals.
Dairy products (milk, yogurt, cheese): Often fortified with iodine.
Eggs: A good source, especially from pasture-raised hens.

Final Thoughts

Iodine is an essential yet often overlooked nutrient that plays a pivotal role in thyroid function, hormone balance, metabolic health, and reproductive function. If you struggle with fatigue, hormonal imbalances, insulin resistance, or fertility concerns, it may be worth assessing your iodine levels and ensuring you’re getting enough from your diet or supplements. However, balance is key—too much iodine can be just as harmful as too little.

By understanding how iodine influences your health, you can take proactive steps to optimize your intake and support overall well-being.

Sources:

Anabelle Harari

wellspringnutrition.co

Iodine and Women’s Health: What You Need to Know

Written by: Lauren Chamberlain

Edited and Reviewed By: Anabelle Clebaner MS, RDN

Cervical health is a vital aspect of women’s overall well-being, encompassing the maintenance of the cervix—the lower, narrow part of the uterus that connects to the vagina. A healthy cervix plays a crucial role in reproductive health, acting as a barrier to infections and facilitating childbirth. While regular medical screenings and vaccinations are essential components of cervical care, adopting natural approaches can further support and enhance cervical health. This article delves into various natural strategies, including nutrition, lifestyle modifications, and herbal remedies, to promote optimal cervical well-being.

Understanding the Cervix

The cervix is a critical structure within the female reproductive system, serving multiple functions that support fertility, pregnancy, and overall gynecological health. It is approximately 2 to 3 centimeters long and is composed of dense connective tissue and smooth muscle. The cervix connects the uterus to the vagina and has a small opening, known as the cervical os, which changes throughout a woman’s life and menstrual cycle.

One of the cervix’s primary functions is to regulate the passage of substances between the uterus and the vagina. The cervical mucus produced by specialized glands within the cervix plays a key role in this process. During ovulation, the mucus becomes thinner and more slippery, facilitating sperm movement toward the egg. In contrast, outside the fertile window, cervical mucus thickens to form a protective barrier that helps prevent infections from ascending into the uterus.

During pregnancy, the cervix undergoes significant changes to support fetal development. It remains firm and closed to keep the developing baby secure in the uterus. In the final weeks of pregnancy, the cervix gradually softens, shortens, and dilates in preparation for labor. This process, known as cervical effacement and dilation, is essential for a smooth delivery.

The cervix also plays a crucial role in protecting against infections. It serves as a physical barrier, preventing harmful bacteria and viruses from entering the uterus. The cervix’s immune response, including the production of antimicrobial proteins and immune cells, helps maintain a balanced vaginal microbiome. An imbalance in the cervical and vaginal microbiota can increase susceptibility to infections such as bacterial vaginosis and sexually transmitted infections (STIs), including human papillomavirus (HPV), which is a major risk factor for cervical cancer.

Cervical health has influence on various factors, including hormonal changes, immune function, and lifestyle choices. Regular Pap smears and HPV tests are essential for detecting early changes in cervical cells that could indicate precancerous conditions. Additionally, maintaining a nutrient-rich diet, avoiding tobacco use, and practicing safe sex can significantly contribute to cervical well-being.

The Role of Nutrition in Cervical Health

A balanced diet rich in specific nutrients can significantly impact cervical health by supporting the immune system, promoting healthy cell function, and reducing the risk of infections and diseases. Research indicates that certain vitamins and minerals are particularly beneficial:

Vitamin C: Known for its immune-boosting properties, vitamin C enhances collagen production, which maintains cervical tissue integrity. It also acts as an antioxidant, reducing oxidative stress that contributes to cervical abnormalities. Incorporate citrus fruits, bell peppers, strawberries, and broccoli into your diet.
Beta-Carotene & Vitamin A: These nutrients are essential for epithelial cell health, which includes cervical cells. Vitamin A supports immune function and promotes cell differentiation, reducing the risk of dysplasia. Sources include carrots, sweet potatoes, spinach, and kale.
Folate (Vitamin B9): Folate plays a critical role in DNA synthesis and repair, reducing the likelihood of abnormal cervical cells. A diet rich in leafy greens, legumes, avocados, and citrus fruits ensures adequate intake.
Vitamin E: This powerful antioxidant protects cervical cells from oxidative stress and supports reproductive health. Nuts, seeds, spinach, and sunflower oil are excellent sources.
Zinc: Zinc supports immune function, aids in DNA repair, and promotes healthy cell division. It is found in meats, dairy, nuts, and whole grains.
Probiotics: A healthy cervical and vaginal microbiome is crucial in preventing infections and maintaining pH balance. Fermented foods such as yogurt, kimchi, and sauerkraut help introduce beneficial bacteria that support immune function.
Omega-3 Fatty Acids: These essential fats have anti-inflammatory properties that help regulate immune responses and support cell integrity. Sources include fatty fish, flaxseeds, and walnuts.

Incorporating these nutrients into your diet can be achieved by consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. For instance, a salad with spinach, kale, shredded carrots, and sunflower seeds, accompanied by a citrus-based dressing, can provide a nutrient-dense meal supportive of cervical health.

Foods and Substances to Limit or Avoid

While certain foods can enhance cervical health, others may have detrimental effects and should be consumed in moderation:

Processed Foods: High levels of preservatives and additives in processed foods can contribute to inflammation and negatively impact overall health.
Sugary Beverages: Excessive sugar intake is linked to inflammation and an increased risk of infections. Opt for water, herbal teas, or natural fruit juices instead.
High-Fat Dairy Products: Saturated fats found in high-fat dairy products may negatively affect cellular health and immune function. Choosing low-fat or plant-based dairy alternatives can be beneficial.
Processed Meats: Diets high in processed meats are found to be associated with increased inflammation and a higher risk of certain cancers. Incorporating plant-based proteins or lean meats can be a healthier alternative.
Alcohol: Excessive alcohol consumption is linked to an increased risk of cervical cancer and can compromise the immune system. Limiting alcohol intake can help maintain cervical health.

Lifestyle Modifications for Cervical Health

Beyond diet, lifestyle habits play a crucial role in maintaining cervical well-being. Small changes can make a big difference in overall health.

Regular Physical Activity

Engaging in regular exercise helps maintain a healthy weight, reduces stress, and strengthens the immune system. Activities like walking, yoga, or strength training can improve circulation and overall reproductive health.

Avoiding Tobacco Use

Smoking is a significant risk factor for cervical cancer. It weakens the immune system, making it harder for the body to fight off HPV infections. Quitting smoking can dramatically reduce this risk and improve overall well-being.

Practicing Safe Sex

Using condoms and limiting the number of sexual partners can lower the risk of HPV and other STIs. Since HPV is a leading cause of cervical cancer, safe sex practices are vital for prevention.

Managing Stress

Chronic stress weakens the immune system, making the body more susceptible to infections. Stress management techniques such as meditation, yoga, deep breathing exercises, or spending time in nature can promote overall health, including cervical wellness.

Herbal Remedies and Supplements

Traditional practice incorporates herbs and supplements to support cervical health:

Green Tea: Green tea contains polyphenols, which are antioxidants known for their potential cancer-fighting properties. Regular consumption of green tea may contribute to cervical health by combating oxidative stress and inflammation.
Turmeric: Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties. Adding turmeric to your diet may help maintain cervical health by reducing inflammation and supporting the body’s defense mechanisms.
Turkey Tail Mushroom: Turkey tail mushrooms (Coriolus versicolor) are used in traditional Chinese medicine for their immune-boosting properties. They contain polysaccharide K (PSK) and polysaccharopeptide (PSP), which enhance immune health and may help fight HPV infections.

Integrating Functional Nutrition into Daily Life

A practical way to incorporate these nutrients into your daily routine is by creating meals that support cervical health. For instance:

A smoothie made with spinach, kale, banana, Greek yogurt, and flaxseeds provides essential vitamins, probiotics, and omega-3s.
A salad with mixed greens, shredded carrots, sunflower seeds, and grilled salmon delivers a nutrient-dense meal that promotes cervical integrity.
Herbal teas with green tea and turmeric can offer daily antioxidant and anti-inflammatory benefits.

In Closing

Cervical health is a vital component of overall well-being, and taking proactive steps to support it naturally can be highly beneficial. By incorporating a nutrient-rich diet, adopting healthy lifestyle habits, and considering natural remedies, individuals can promote cervical health and reduce the risk of complications. Regular medical check-ups, including Pap smears and HPV testing, remain essential for early detection and prevention. A holistic approach that combines medical care with natural strategies can empower individuals to maintain optimal cervical health throughout their lives.

Sources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC7698010

https://pmc.ncbi.nlm.nih.gov/articles/PMC4997408

https://my.clevelandclinic.org/health/body/23279-cervix

https://www.medicalnewstoday.com/articles/does-diet-influence-cervical-cancer-risk#The-link-between-diet-and-cervical-cancer

https://blog.ccmhhealth.com/nutrition-and-cervical-health