Why Iodine Matters in Your Pregnancy Diet

Charlotte Turner
Apr 30
2 min read

Getting the right nutrients during pregnancy is key to your baby’s development—and iodine is one you don’t want to overlook.

What is Iodine and Why Is It Important?

Iodine is a trace mineral that plays a vital role in the production of thyroid hormones, which help regulate metabolism and support your baby’s brain and nervous system development. In early pregnancy, your baby relies entirely on your iodine stores, so getting enough is crucial from the start.

How Much Iodine Do You Need in Pregnancy?

Pregnant women need about 250 micrograms (mcg) of iodine per day. This is an increase from the usual adult recommendation of 150 mcg per day. This extra iodine is essential for your babies fetal brain and neurological development.

During breastfeeding, that number increases to 290 mcg. While iodine needs aren’t drastically different from other adults, consistent intake becomes more important in pregnancy.

What are the best Food Sources of Iodine Recommended by a Dietitian?

Iodised salt (check labels—some artisan salts aren’t fortified)
Dairy products like milk, cheese, and yoghurt
Seafood, especially white fish and shellfish. Read these blog article of the best fish sources of iodine that are safe in pregnancy.
Eggs
Seaweed (ideally avoid or if you do have some consume very little amounts as some types are too high in iodine)

Should You Take a Supplement?

If you don’t eat much dairy, fish, or iodised salt—or if you follow a plant-based or vegan diet—it may be difficult to meet your iodine needs through food alone. In these cases, a pregnancy multivitamin containing iodine (150 mcg) and that the iodine form is potassium iodide or potassium iodate. Always check with your GP, midwife, or registered dietitian before starting any supplement.

Things to Watch Out For

Seaweed and iodine tablets can sometimes provide excessive iodine, which may affect your thyroid.
Processed foods often contain salt, but it’s usually not iodised.
Iodine in prenatal vitamins: Many prenatal multivitamins contain iodine, but it's important to check the label to ensure the correct dosage and avoid exceeding the recommended daily intake.

Summary: Iodine is essential during pregnancy to support your baby’s brain and thyroid development. Most people can meet their needs with a balanced diet, but supplements may be helpful in certain cases. If you're unsure, seek guidance from a qualified healthcare professional.