Why it is better to use iodized salt for your health

November 23, 2025 •

4 min read

According to the World Health Organization, iodine deficiency affects nearly 2 billion people worldwide and is the leading preventable cause of intellectual disability. Universal salt iodization was established to combat this widespread issue, and incorporating iodized salt into your diet is a simple yet powerful way to ensure proper iodine intake.

Quick Summary

This article explains how iodized salt prevents iodine deficiency disorders, supports thyroid hormone production, and improves overall cognitive function and physical development. It details the risks associated with inadequate iodine intake and the critical role this fortified staple plays in public health.

Key Points

Essential for Health: Iodine is a vital trace mineral, primarily required by the thyroid gland to produce hormones that regulate metabolism, growth, and development.
Prevents Deficiency Disorders: Using iodized salt is a simple, cost-effective way to prevent a range of health issues caused by iodine deficiency, such as goiter and hypothyroidism.
Crucial for Development: Adequate iodine intake is critical for healthy brain and nervous system development in fetuses and young children, preventing intellectual disabilities.
Supports Public Health: Universal salt iodization is a globally recognized and successful strategy for combating iodine deficiency disorders across large populations.
Reliable Source: Unlike non-iodized sea or Himalayan salt, iodized salt provides a guaranteed, consistent source of iodine to meet daily nutritional needs.
Requires Moderation: While beneficial, iodized salt should still be consumed in moderation to control overall sodium intake, in line with public health guidelines.

The Crucial Role of Iodine in the Body

Iodine is a vital trace mineral that the human body cannot produce on its own, meaning it must be obtained from dietary sources. Its most important role is as an essential component of thyroid hormones, specifically thyroxine (T4) and triiodothyronine (T3). These hormones are indispensable for proper thyroid function, which in turn regulates a vast array of the body's metabolic processes.

Regulating Metabolism: Thyroid hormones control the body's metabolic rate, influencing how the body converts food into energy. A well-regulated metabolism helps maintain a healthy weight and energy levels.
Brain and Nervous System Development: Adequate iodine intake is critical for healthy brain development, particularly in unborn babies and young children. Severe iodine deficiency during pregnancy can lead to irreversible intellectual disabilities, a condition known as cretinism. Even mild-to-moderate deficiency can impact a child's cognitive function and IQ.
Supporting Growth and Development: Beyond brain function, thyroid hormones support normal growth and development of the body, including bone health. This makes iodine particularly important for growing children, adolescents, and pregnant women.

Health Risks of Iodine Deficiency

Insufficient iodine intake can lead to a spectrum of health issues known as Iodine Deficiency Disorders (IDDs). These conditions vary in severity but all stem from inadequate thyroid hormone production.

Goiter: The most recognizable sign of iodine deficiency is goiter, a visible enlargement of the thyroid gland in the neck. When iodine levels are low, the thyroid works harder to produce hormones, causing its cells to multiply and the gland to swell.
Hypothyroidism: This condition occurs when the thyroid gland is underactive and does not produce enough thyroid hormones. Symptoms include fatigue, weight gain, increased sensitivity to cold, and dry skin.
Developmental Issues: For pregnant women and their children, the risks are particularly high. As mentioned, severe deficiency can cause cretinism, but insufficient intake is also linked to a higher risk of miscarriage, stillbirth, and impaired cognitive function in children.

The Advantages of Universal Salt Iodization

Because iodine-rich foods like seafood are not part of everyone's daily diet and soil iodine levels vary significantly by region, universal salt iodization (USI) is the most effective and low-cost public health strategy to prevent IDDs. By fortifying a common food staple like salt with a small amount of iodine, it is possible to ensure broad population-wide coverage. This process adds a safe, regulated dose of iodine to table salt without altering its taste, smell, or appearance.

Accessibility and Affordability: Iodized salt is inexpensive and widely available, making it accessible to populations in both developed and developing countries.
Ease of Implementation: Incorporating iodized salt into cooking and seasoning is a seamless process for most people, requiring no major dietary changes.
Proven Success: Decades of data show that USI programs have dramatically reduced the incidence of IDDs, including goiter and cretinism, in many countries.

Iodized Salt vs. Other Salt Types: A Comparison

To understand the benefits, it helps to compare iodized salt with other popular types of salt. The key difference is the nutritional value, not the sodium content, which is a common misconception.


Feature	Iodized Salt	Sea Salt (non-iodized)	Himalayan Pink Salt (non-iodized)
Iodine Content	Fortified with iodine compounds like potassium iodide or potassium iodate.	Contains only trace amounts of naturally occurring iodine, which are negligible for meeting daily requirements.	Also contains only trace amounts of iodine, not enough to be a reliable dietary source.
Key Benefit	Provides a reliable and inexpensive dietary source of iodine to prevent deficiency.	Prized for its flavor and mineral content, but not a significant source of iodine.	Valued for its visual appeal and trace minerals, but offers no significant iodine.
Public Health Impact	Crucial public health tool for controlling Iodine Deficiency Disorders (IDDs) globally.	Minimal public health impact for iodine status due to lack of fortification.	No public health impact for iodine status.
Recommended Use	The preferred choice for cooking and table use for daily iodine intake.	Fine for flavor, but should not replace iodized salt if a reliable iodine source is needed.	Can be used as a finishing salt, but not as the primary salt source for iodine.

Considerations for Using Iodized Salt

While iodized salt is a cornerstone of public health, it is important to remember that it is still salt, and overall sodium intake should be moderated. The World Health Organization recommends adults consume less than 5 grams of salt per day (approximately one teaspoon). For those concerned about balancing sodium reduction with iodine intake, the concentration of iodine in iodized salt can be adjusted by manufacturers to meet population needs.

Some processed foods may contain non-iodized salt, and certain diets (like vegan diets with low dairy and seafood) may require other iodine sources. For pregnant and breastfeeding women, many health authorities recommend a supplement containing 150 micrograms of iodine in addition to using iodized salt, as their needs are higher. It is also worth noting that excessive iodine intake can cause thyroid dysfunction, though it is difficult to reach this level through normal use of iodized salt.

Conclusion: A Simple Choice for Global Health

Choosing iodized salt over its non-iodized alternatives is a simple, impactful decision for personal and public health. This small, consistent intake of a vital mineral ensures the proper function of the thyroid, which safeguards metabolic, cognitive, and developmental health. From preventing irreversible brain damage in infants to maintaining energy levels in adults, the benefits are profound and well-documented. While moderation in all salt consumption is advised, selecting iodized salt is a foundational step in preventing deficiency and fostering well-being. Individuals with specific medical conditions should consult a healthcare provider, but for the general population, making the switch to iodized salt is a straightforward way to protect against the widespread health issues associated with iodine deficiency.

Authoritative source on universal salt iodization: World Health Organization on Salt Iodization

Frequently Asked Questions

The primary difference is that iodized salt has a small amount of iodine compounds, typically potassium iodide or potassium iodate, added to it. Regular or non-iodized salt does not contain this added mineral.

Our bodies need iodine to produce thyroid hormones. These hormones are essential for regulating metabolism, controlling body temperature, and supporting proper brain and bone development.

No. While they may contain trace amounts of naturally occurring iodine, these are not reliable sources for meeting daily iodine requirements. For consistent iodine intake, iodized salt is necessary.

Yes, excessive iodine intake can lead to thyroid issues, including goiter or hyperthyroidism in susceptible individuals. However, this is extremely rare from normal consumption of iodized salt and is typically only a concern with high-dose supplements or medications.

It is important to moderate overall salt consumption to less than 5 grams per day, according to the World Health Organization. Using iodized salt within these limits provides a sufficient and safe amount of iodine for most people.

No. Pregnant and breastfeeding women have significantly higher iodine needs. Many health authorities recommend they take a daily iodine-only supplement of 150 micrograms, in addition to using iodized salt in their diet.

Iodine in salt can be lost when exposed to heat or moisture. Storing iodized salt in an airtight, dry container and adding it towards the end of the cooking process can help preserve its iodine content.