What happens if you stop using iodized salt?

December 9, 2025 •

4 min read

According to the World Health Organization, iodine deficiency is the single most important preventable cause of brain damage worldwide. So, what happens if you stop using iodized salt, and how can it impact your overall health and well-being? This article explores the serious health consequences of removing this vital nutrient from your diet.

Quick Summary

Ceasing the use of iodized salt can lead to iodine deficiency, impairing thyroid function and resulting in conditions like goiter and hypothyroidism. The consequences range from fatigue and weight gain to severe cognitive impairments, especially in vulnerable populations such as pregnant women and children. This can significantly affect metabolism, development, and overall health.

Key Points

Goiter Formation: Stopping iodized salt can cause the thyroid gland to enlarge, a condition known as a goiter, as it works harder to absorb available iodine.
Hypothyroidism Risk: An iodine-deficient diet can lead to hypothyroidism (underactive thyroid), resulting in fatigue, weight gain, and cold sensitivity.
Cognitive Impairment: Severe iodine deficiency, particularly during pregnancy and childhood, can cause permanent brain damage, lower IQ, and developmental delays.
Risks in Pregnancy: Pregnant women who stop using iodized salt are at higher risk for miscarriage, stillbirth, and congenital abnormalities in their babies.
Metabolic Slowdown: A lack of iodine impairs thyroid hormone production, leading to a slow metabolism with symptoms like weight gain, fatigue, and depression.
Dietary Alternatives are Necessary: If you stop using iodized salt, you must intentionally seek out other iodine-rich foods like seafood, dairy, or use a supplement to avoid deficiency.

The widespread adoption of iodized salt has been a public health success story, virtually eliminating endemic goiter and cretinism in many parts of the world. However, with the rise of alternative salts like sea salt and pink Himalayan salt, many people have inadvertently removed this critical source of iodine from their diets. Understanding the cascade of health issues that can follow this decision is crucial for protecting one's health.

The Thyroid's Dependence on Iodine

The thyroid gland, a butterfly-shaped organ in your neck, is a powerhouse of your endocrine system. It produces thyroid hormones, primarily triiodothyronine (T3) and thyroxine (T4), which regulate your metabolism, temperature, heart rate, and growth. Iodine is an essential building block for these hormones, and your body cannot produce it on its own. When the supply of iodine is cut off by stopping the use of iodized salt, the body's entire system for producing these hormones is compromised, leading to a host of health problems.

The Body's Response to Iodine Depletion

Thyroid Stimulation: The pituitary gland, sensing low levels of thyroid hormones, releases more thyroid-stimulating hormone (TSH).
Enlargement (Goiter): This increased TSH stimulates the thyroid to grow in an effort to absorb more available iodine, causing an enlargement of the gland known as a goiter. A goiter may present as a visible lump in the neck, and in severe cases, can cause difficulty swallowing or breathing.
Hypothyroidism: As iodine levels remain insufficient, the thyroid gland ultimately fails to produce enough thyroid hormones, leading to an underactive thyroid, or hypothyroidism.
Metabolic Slowdown: With a sluggish metabolism, individuals may experience symptoms such as fatigue, weight gain, increased sensitivity to cold, and constipation.

Effects Across Different Life Stages

The consequences of iodine deficiency vary depending on age and physiological state, with some populations being particularly vulnerable.

Impact on Adults

For adults, prolonged iodine deficiency can lead to a range of debilitating symptoms related to hypothyroidism. In addition to fatigue and weight changes, individuals may experience dry skin, thinning hair, cognitive impairment (often referred to as 'brain fog'), and depression. In women, it can cause heavy or irregular menstrual periods and, in some cases, infertility. Chronic low-grade iodine deficiency can also increase the risk of thyroid disorders, including autoimmune diseases.

Impact on Pregnancy and Child Development

This is where the most severe and irreversible consequences occur. A pregnant woman’s iodine needs increase significantly, and a deficiency can have devastating effects on fetal development.

Miscarriage and Stillbirth: Severe maternal iodine deficiency increases the risk of miscarriage and stillbirth.
Cretinism: In extreme cases, severe deficiency can lead to cretinism, a syndrome characterized by severe physical and mental developmental delays in the child.
Cognitive Impairment: Even mild iodine deficiency during pregnancy has been associated with lower IQ and cognitive issues in children.
Congenital Abnormalities: The risk of congenital abnormalities in the newborn is also heightened.

Impact on Children and Adolescents

Iodine is critical for proper brain development, especially in early childhood. A deficiency can manifest as delayed puberty, impaired mental development, and stunted growth. For school-aged children, insufficient iodine can negatively impact learning and cognitive function, making it a significant public health issue in regions without adequate fortification programs.

Comparison: Iodized vs. Non-Iodized Salt Use


Aspect	Using Iodized Salt	Using Non-Iodized Salt (without alternative iodine sources)
Thyroid Function	Provides essential iodine for normal thyroid hormone production and metabolism.	Risk of iodine deficiency, leading to impaired thyroid hormone synthesis.
Goiter Risk	Effectively prevents iodine-deficiency goiter.	Increases the risk of developing a goiter as the thyroid enlarges to compensate for low iodine.
Cognitive Health	Supports proper brain development and function, particularly for fetuses and children.	Can lead to cognitive impairment, lower IQ, and developmental delays, especially in early life.
General Symptoms	Supports metabolic rate, energy levels, and overall well-being.	May cause fatigue, weight gain, dry skin, and increased sensitivity to cold.
Pregnancy Risk	Lowers the risk of miscarriage, stillbirth, and congenital abnormalities.	Increases risks associated with severe maternal iodine deficiency, including adverse pregnancy outcomes.

Sourcing Alternative Iodine

If you choose to use non-iodized salt, it is crucial to ensure adequate iodine intake from other dietary sources. Excellent sources of iodine include:

Seafood: Fish like cod and tuna, as well as shrimp and seaweed (like nori and kombu), are naturally rich in iodine.
Dairy Products: Milk, yogurt, and cheese can be good sources, though levels can vary.
Eggs: A large egg contains a moderate amount of iodine.
Iodine Supplements: For those with restricted diets (e.g., vegan) or higher needs (e.g., pregnant women), a supplement may be necessary. It is best to consult with a healthcare professional before beginning supplementation.

Conclusion

Ultimately, stopping the use of iodized salt without ensuring a consistent alternative iodine source is a serious health risk. The thyroid gland is a critical component of metabolic and developmental health, and its dependence on iodine is absolute. While other salt types may offer different flavors or aesthetics, the public health benefits of widespread iodization are undeniable and far-reaching. Neglecting this simple dietary provision can lead to a spectrum of health issues, from noticeable symptoms like fatigue and weight gain to severe, irreversible conditions impacting cognitive function. It is important for anyone considering this change to be well-informed about the nutritional implications and to proactively secure other reliable sources of this essential mineral. For further reading, authoritative sources like the World Health Organization provide comprehensive information on iodine deficiency prevention programs.

Frequently Asked Questions

One of the first signs of iodine deficiency is the enlargement of your thyroid gland, or goiter, which may appear as a visible lump in your neck. Other early symptoms can include fatigue, weight gain, and increased sensitivity to cold.

Yes, it is possible but requires a conscious effort to consume other iodine-rich foods, such as seaweed, seafood, dairy products, and eggs. For many, especially those on restricted diets, relying on non-iodized salt can put them at risk of deficiency without careful meal planning or supplementation.

No, non-iodized salts like sea salt and pink Himalayan salt are not reliable sources of iodine. The mineral content, including iodine, is minimal and inconsistent compared to commercially iodized table salt, which is specifically fortified to provide a consistent amount of the nutrient.

Iodine deficiency during pregnancy can have severe consequences, including increased risk of miscarriage, stillbirth, and premature birth. It can also cause irreversible cognitive impairment, developmental delays, and cretinism in the baby.

Yes, an iodine supplement is an alternative to ensure adequate intake, especially for individuals with dietary restrictions or increased needs. However, it is crucial to consult with a healthcare provider before taking supplements to determine the correct dosage and avoid potential overdose.

Most processed and packaged foods, including canned soups, chips, and restaurant meals, are made with non-iodized salt. This means that a high intake of these foods does not provide sufficient iodine and may contribute to a deficiency.

If you have been using non-iodized salt for an extended period, it is recommended to speak with a healthcare provider. They can assess your thyroid function and iodine levels and help you develop a plan to safely increase your iodine intake, either through diet or supplementation.