Do You Need Iodized Salt?

The Short Answer

Yes, you need iodine—but you don't necessarily need the blue canister.

Your body cannot make iodine, and your thyroid cannot function without it. However, the "iodized salt" sold in grocery stores is a processed food product containing sugar (dextrose) and anti-caking agents.

If you eat a standard American diet with conventional dairy and seafood, you are likely getting enough iodine. If you are vegan, pregnant, or eat strictly "clean" (organic dairy and sea salt), you are at a high risk for deficiency. In these cases, you must supplement or consciously eat iodine-rich foods like seaweed.

Why This Matters

Iodine deficiency is making a comeback.

For decades, goiters (enlarged thyroids) were history thanks to the universal iodization of table salt. But as health-conscious consumers switched to sea salt and Himalayan pink salt, iodine intake dropped.

The "Crunchy Paradox" is real: the cleaner your diet, the less iodine you might be getting.

• Organic milk has significantly less iodine than factory-farmed milk (organic farmers don't use iodine-based teat cleaners).
• Unrefined salts have effectively zero iodine.
• Processed food salt is almost never iodized.

This matters because iodine drives your metabolism. In pregnant women, even mild deficiency can lead to lower IQ scores and developmental delays in children.

What's Actually In Iodized Salt

It's not just salt and iodine. To keep the potassium iodide stable on the shelf, manufacturers add stabilizers.

• Sodium Chloride — Highly refined salt stripped of trace minerals.
• Potassium Iodide — The synthetic form of iodine added to prevent goiter.
• Dextrose — Sugar. It prevents the potassium iodide from oxidizing and turning the salt yellow. It's a tiny amount, but it's there.
• Calcium Silicate — An anti-caking agent that keeps the salt free-flowing. Anti Caking Agents Salt

What to Look For

Green Flags:

• "Unrefined" — Look for salt that retains natural color (grey, pink).
• "Sea Vegetable" — Ingredients like kelp or dulse are the best natural iodine sources.
• "Sustainably Harvested" — Essential for seafood sources.

Red Flags:

• "Iodized" (without context) — Usually implies refined table salt with dextrose.
• "Yellow Prussiate of Soda" — A common anti-caking agent (sodium ferrocyanide) found in cheap table salt.
• "Dextrose" — Indicates the salt is treated with sugar to stabilize the chemicals.

Do Fancy Salts Have Iodine?

No. This is the biggest myth in the wellness world.

Punchline: You would need to eat over a pound of Himalayan salt daily to get your recommended daily allowance of iodine.

The Best Options

If you ditch iodized salt (which we recommend due to the additives), you must replace the iodine.

1. Eat Sea Vegetables (Best Option)

Seaweed is the most potent source of natural iodine.

• Nori (Sushi sheets): Moderate iodine, easy to snack on.
• Kelp/Kombu: Extremely high iodine. Use sparingly in soups.
• Dulse flakes: Sprinkle on salads or popcorn.

2. Eat Seafood & Dairy

• Cod: 3 oz provides ~60-90% of your daily need.
• Yogurt/Milk: One cup provides ~50% (Conventional dairy has more iodine than organic). Is Honey Real

3. Clean Supplementation

If you are pregnant or vegan, don't guess. Take a high-quality kelp supplement or liquid iodine drops (like nascent iodine).

The Bottom Line

1. Ditch the blue canister. The dextrose and anti-caking agents aren't worth it.

2. Keep the Pink Salt. Continue using Is Pink Salt Healthier or Redmond Real Salt for the trace minerals and lack of plastics.

3. Eat your Iodine. Add dulse flakes to your spice rack, eat sushi, or take a kelp supplement.

4. Pregnancy Alert. If you are pregnant and use sea salt, talk to your doctor about a supplement immediately.

FAQ

Does boiling water remove iodine from salt?

No. Iodine is a mineral and stable at boiling temperatures. However, if the salt is exposed to humidity and air for months before cooking, the iodine can evaporate (sublimate) if not stabilized with dextrose.

Can I get enough iodine from Himalayan salt?

Absolutely not. It contains trace amounts that are biologically insignificant. You cannot rely on unrefined mined salt for thyroid support.

Why does organic milk have less iodine?

Conventional dairy farms use iodine-based disinfectants on cow udders and fortify feed with iodine. Organic standards often restrict these chemicals, leading to lower (but arguably more natural) iodine levels in the milk.

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