Iodine: The Brain and Body Booster for Kids and Families

Iodine may not be the first thing you think about when it comes to your child’s health, but it’s a true superhero mineral! Here’s everything parents need to know—made easy and fun.

What Is Iodine?

Iodine is a mineral your body needs in tiny amounts, but it’s mighty important! It helps your thyroid gland (a small, butterfly-shaped gland in your neck) make hormones that control growth, metabolism, energy, and brain power.

Why Is Iodine So Important for Kids?

• Brain Power: Iodine is a must-have for your child’s growing brain. It helps babies and kids develop their brains, nerves, and senses. Not getting enough can lead to learning problems and lower IQ.

• Growth & Development: Iodine supports healthy bones, muscles, and nerves—helping kids grow tall and strong.

• Thyroid Health: It keeps the thyroid gland working properly, which controls metabolism, energy, and even how warm or cold you feel.

• Healthy Pregnancy & Babies: Moms-to-be need extra iodine to help their baby’s brain and body develop. Not enough iodine during pregnancy can lead to problems with learning, movement, and growth for the baby.

• Thinking & Learning: Even in older kids and teens, iodine helps keep the brain sharp and supports learning and memory.

Signs Your Child Might Need More Iodine

• Feeling tired or sluggish

• Trouble concentrating or “brain fog”

• Feeling cold all the time

• Hair loss or dry skin

• Swelling in the neck (goiter)

• Slow growth

Where Do We Get Iodine?

Iodine is found in:

• Seafood (fish, shrimp, seaweed)

• Dairy products (milk, yogurt, cheese)

• Eggs

• Iodized salt (look for “iodized” on the label)

• Some breads and cereals

Tip: If your family uses fancy salts (like sea salt or Himalayan salt), check if they’re iodized. Many are not!

How Much Iodine Do Kids Need?

• Babies (0–6 months): 90 micrograms/day

• Babies (7–12 months): 110 micrograms/day

• Kids (1–8 years): 90 micrograms/day

• Kids (9–13 years): 120 micrograms/day

• Teens (14–18 years): 150 micrograms/day

• Pregnant teens/adults: 220 micrograms/day

• Breastfeeding teens/adults: 270 micrograms/day

Can You Get Too Much Iodine?

Yes! Too much iodine (usually from supplements) can cause thyroid problems, especially if your child already has a thyroid condition. Stick to recommended amounts and always talk to your doctor before giving supplements.

Fun Facts for Families

• Iodine is so important for brain growth that doctors call the first 1,000 days of life (from pregnancy to age 2) the “critical window” for getting enough.

• Iodine deficiency is the most common cause of preventable brain damage in the world—but it’s easy to avoid with the right foods!

• Giving iodine to kids with mild deficiency can boost their thinking and reasoning skills.

Should My Child Take an Iodine Supplement?

Most kids get enough iodine from food, especially if they eat seafood, dairy, and use iodized salt. However, if your child is a picky eater, follows a restricted diet, or you’re pregnant or breastfeeding, talk to your doctor about whether a supplement is needed.

In a nutshell:
Iodine is a small-but-mighty mineral that keeps your child’s brain, body, and thyroid healthy. Make sure your family gets enough by serving iodine-rich foods and using iodized salt. When in doubt, check with your healthcare provider for the best advice for your family!