Pregnancy Nutrients: Iodine

Iodine is a trace element found in dairy foods, fish and some other foods. One of the less well-known nutrients, it has a vital role to play in your everyday health and your baby’s incredible journey from conception to birth.

Iodine is needed to make thyroid hormones. These hormones affect the way your cells function, affecting the processes of your body, including heart rate and metabolism.

During pregnancy, your baby’s cells also rely on your iodine intake, including the cells in their rapidly developing brain.

Iodine is important during pregnancy for three reasons:

• You need thyroid hormones for your own body processes
• Your body provides your baby with iodine
• It is thought that you might naturally lose more iodine than usual during pregnancy

With your baby’s brain developing rapidly throughout pregnancy, a good supply of iodine is essential to building this complex organ.

A well-balanced diet that includes a healthy intake of iodine will support your baby’s developing brain, contributing to their learning and motor skills, and helping to set the stage for all future development.

Despite being present in many foods, a 2013 study found that iodine deficiency is a public health concern.

The World Health Organization recommends that pregnant women get 250mcg per day.

White fish is an excellent source of iodine, as are dairy foods, including yoghurt. It’s worth noting that the iodine content of dairy varies depending on the season, due to variations in how cows are fed throughout the year. Higher levels of iodine have been measured in milk over the winter when cows are fed on winter feed rations, compared with the summer, when lower levels have been measured. These seasonal changes have been linked to the amount of iodine in maternal diets. Because the best sources are animal-based, vegetarians and vegans may be at a higher risk of deficiency. Talk to your midwife about taking a pregnancy-safe iodine supplement if you think you might not be getting enough in your diet.

You can also increase your intake by replacing your regular salt with an iodised version. However, you shouldn’t increase your salt intake just to get more iodine. Iodised salt is just a fortified version.

• Kedgeree made with white fish and boiled eggs
• A bowl of yogurt with sliced almonds
• Prawn cocktail made with yogurt
• Jacket potato topped with cottage cheese or sardines
• A mug of hot milk before bedtime