Persistent fatigue and sudden weight gain can be warning signs of iodine deficiency, Russian consumer watchdog Roskachestvo told news outlet RT.
The organisation stressed that maintaining adequate levels of the mineral is especially crucial for pregnant women, breastfeeding mothers, and newborn babies.
Experts explained that if an expectant mother does not consume enough iodine in her daily diet, the fetus cannot produce sufficient thyroxine, which slows down overall development. They noted that the deficiency is particularly hazardous between the 14th and 18th weeks of pregnancy, a critical window when the neurons of the cerebral cortex are actively forming.
Symptoms of thyroid dysfunction
A prolonged lack of iodine in the human body can trigger the onset of hypothyroidism, a medical condition in which the thyroid gland fails to produce adequate amounts of hormones. Roskachestvo pointed out that many individuals may live with the underlying dysfunction without realising it, as obvious external symptoms do not always appear in the early stages.
When symptoms of hypothyroidism do emerge, they typically include muscle weakness, memory impairment, persistent dry skin, hair loss, and an abnormal sensitivity to cold temperatures.
Iodine is an essential trace mineral that the human body cannot manufacture on its own, meaning it must come entirely from dietary sources. The thyroid gland, located in the lower neck, uses iodine to produce vital hormones that govern metabolism, body temperature, and cellular energy production. When hormone output drops, physical and mental processes throughout the body begin to slow.
Daily intake requirements and food sources
To prevent health complications, Roskachestvo outlined specific daily intake targets for different population groups. An average adult requires 150 micrograms of iodine per day, while pregnant women need 220 micrograms to support foetal growth. For nursing mothers, the recommended intake rises to 290 micrograms daily to ensure infants receive adequate nourishment through breast milk.
The richest natural sources of the mineral include seaweed, shrimp, mussels, saltwater fish, cranberries, eggs, and spinach. The watchdog warned, however, that preparing meals incorrectly can strip away valuable nutrients, noting that frying fish causes it to lose up to 67 percent of its natural iodine. As a practical solution, the agency advised adding iodised salt to finished dishes.
The experts also cautioned against excessive iodine intake, explaining that an uncontrolled surplus can be just as harmful by blocking normal hormone production. The guidance follows earlier advice from Roskachestvo identifying walnuts as one of the most beneficial foods for brain and cardiovascular health, due to their high concentration of plant proteins, dietary fibre, and essential vitamins.
Roskachestvo, formally known as the Russian Quality System, is the autonomous non-profit organisation established by the Russian government to conduct independent product quality testing and publish consumer health advisories.
