Iodine deficiency: Why one in three people in Germany needs this supplement

Iodine deficiency is widespread: According to experts, a supplement can help protect health.

Whether as colorful capsules, convenient shots, or gummy bears: the selection of dietary supplements is vast – and they're in greater demand than ever. With the current hype, you'd almost believe you have to swallow half a pharmacy-standard dose in the morning to start the day healthy and well-nourished. But which supplements are truly worthwhile? While the benefits of many products are questionable – partly because the market remains largely unregulated – there are some that are worth a closer look. Iodine is one of them.

According to the Robert Koch Institute (RKI), approximately one in three people in Germany lacks iodine, which can have serious health consequences. Physician and nutrition expert Dr. Yael Adler explains why this trace element is so important, how to recognize a deficiency, who is particularly at risk, and what to consider when taking iodine tablets.

Why is iodine essential for the body?

Iodine is an essential trace element that the body cannot produce itself. It must be obtained through the diet and is primarily needed for the production of thyroid hormones. "These hormones regulate numerous central processes in the body, such as energy metabolism, physical and mental development, growth, and the function of the heart, brain, muscles, and healthy skin ," explains Dr. Yael Adler from Berlin. Yet despite its crucial role in health, many people do not consume enough iodine.

Why is iodine intake declining in Germany?

In Germany, iodine intake had been successfully improved for many years through the targeted fortification of table salt with iodine. However, according to recent studies by the Robert Koch Institute (RKI), average iodine intake has been declining again for about a decade. "The main reason for this is changing consumer behavior," says the nutritionist. Iodized table salt is less frequently found on our plates these days – whether in home cooking or in processed foods. This trend is being reinforced by the growing popularity of organic and natural foods, which mostly do not contain added iodine.

The trend towards "natural" nutrition and iodine intake

Many people consciously avoid fortified table salt because they prefer a "natural" diet. But this can be a problem. "Natural sources of iodine such as sea fish or seaweed are rarely consumed in Central Europe, which increases the risk of iodine deficiency," warns Dr. Adler. In Germany, this particularly affects southern Germany and rural regions such as Thuringia, Hesse, and Saxony, where the soils are naturally iodine-poor. A similar picture can be seen in Switzerland and Austria. Another critical factor: selenium. "This trace element supports the conversion of thyroid hormones into their active form and protects the thyroid from oxidative stress," explains the expert. But even with selenium, the supply is often inadequate in Central Europe, which further exacerbates the problem of iodine deficiency.

How does an iodine deficiency manifest itself in the body?

Many people don't realize they suffer from an iodine deficiency for a long time. According to Dr. Adler, this is primarily because the symptoms develop gradually and are often non-specific. Fatigue, concentration and digestive problems, and sensitivity to cold are among the first signs that many don't immediately associate with a deficiency. Other possible indicators of an iodine deficiency include dry skin , brittle hair , and unexplained weight gain. As soon as a deficiency is suspected, the expert recommends a medical thyroid function test. Because a persistent deficiency can have serious health consequences.

What health risks exist with a persistent iodine deficiency

"In addition to the development of a goiter, i.e., an enlargement of the thyroid, there is a risk of hypothyroidism, in which hormone production is insufficient," says Dr. Adler. "Over time, cysts or nodular changes can also develop—in the worst case, even thyroid cancer," she explains. In pregnant women, a severe iodine deficiency can endanger the intellectual development of the unborn child. In children, iodine deficiency can lead to growth and developmental disorders, during puberty to poorer learning outcomes at school, and in women, to menstrual irregularities or fertility problems, among other things.

Who is particularly at risk of suffering from iodine deficiency?

Iodine deficiency does not affect everyone equally. The risk is particularly high for pregnant and breastfeeding women, as well as for infants, children, and adolescents whose bodies are still growing. But even those who follow a vegan diet, rarely eat fish or dairy products , consistently avoid industrially processed products, or rely exclusively on organic foods can be deficient – ​​without realizing it. People with chronic intestinal diseases often have difficulty absorbing nutrients like iodine in sufficient quantities and can therefore also be affected. "An adequate iodine supply is particularly essential during pregnancy and childhood, as a deficiency can permanently impair brain development," says the expert.

How can you get enough iodine in your everyday life?

To ensure you get enough iodine in your daily diet, you should consistently use iodized table salt—both at home and when buying bread, cheese, and convenience foods. Regular consumption of sea fish such as cod, pollock, or haddock (about once or twice a week) can also help. Milk and dairy products also make a significant contribution to your iodine intake. "Those who avoid these foods should specifically look for alternatives or consider taking dietary supplements," explains Dr. Adler.

Compensating for iodine deficiency: How to find the right iodine supplement

According to the German Nutrition Society, the recommended iodine intake is 200 micrograms per day for adults, 230 micrograms for pregnant women, and 260 micrograms for breastfeeding women. "The upper safe limit is 600 micrograms per day," says the nutritionist. "Regularly exceeding this limit can lead to health problems – especially in people with undetected thyroid abnormalities," warns Dr. Adler. As with many things, the right dose and balance are crucial with iodine. Therefore, medical advice is recommended before taking iodine supplements.

About the expert:

Dr. Yael Adler is a specialist in dermatology, phlebology, and nutritional medicine with her own private practice in Berlin-Grunewald. She combines medical skin treatments, modern laser technology, and aesthetic procedures such as botulinum toxin and hyaluronic acid fillers with a holistic approach. In addition to treating skin, vein, and allergy diseases, she also focuses on preventative nutritional medicine—for example, in cases of hormonal imbalances or nutritional deficiencies. In her book "Ingeniously Nourished!" (Ingeniously Nourished!), she demonstrates how nutrition can specifically contribute to preventative health.

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