Iodine is one of the most essential trace elements for the human body. Although it is required only in small amounts, its role in maintaining overall health is enormous. Iodine deficiency can affect the proper functioning of every system in the body, from metabolism to mental health. When your body does not receive enough iodine, the thyroid gland — which is located in the neck and regulates hormone production — cannot perform its functions properly. As a result, the entire hormonal balance of the body may be disturbed.
The Role of Iodine in the Body
The thyroid gland uses iodine to produce two main hormones: thyroxine (T4) and triiodothyronine (T3). These hormones control how your body uses energy, influence heart rate, body temperature, brain development, and even your mood. A lack of iodine leads to reduced thyroid hormone levels, which can result in symptoms such as fatigue, weight gain, poor concentration, depression, and even goiter — an enlargement of the thyroid gland.
For this reason, maintaining adequate iodine levels is crucial not only for physical well-being but also for mental stability and cognitive performance. Children and pregnant women are especially vulnerable to iodine deficiency, since developing brains need this element for normal growth.
How to Check Iodine Levels with a Simple Home Test
It’s a good idea to occasionally test whether your body is getting enough iodine. A simple and traditional method can be done at home with just a cotton swab and iodine tincture. Here’s how:
Before going to bed, use a cotton swab dipped in iodine solution and draw three lines on your wrist — one thin, one medium, and one thick.
In the morning, check your wrist. If all three lines have completely disappeared overnight, it may indicate that your body has absorbed all the iodine quickly, suggesting a potential deficiency. In that case, you should consult an endocrinologist for further examination and possibly a blood test.
If only one line remains, it means you might be slightly low in iodine. In that case, adjust your diet by adding iodine-rich foods such as seaweed, sea fish, shrimp, feijoa, and eggs. These foods will help restore your iodine balance naturally.
If only the thinnest line fades, your iodine levels are likely within the normal range. That means your body is absorbing and using iodine properly, and there’s no reason for concern.
Although this home test is not a medical diagnostic tool, it can serve as a helpful indicator of whether your iodine intake is sufficient or not.
How to Maintain Healthy Iodine Levels
To prevent iodine deficiency, use iodized salt in your daily meals instead of plain salt. This simple step ensures that your body receives a stable supply of iodine, even if you don’t eat seafood regularly. Also, try to include a variety of iodine-rich foods in your diet — fish, seaweed, shellfish, dairy products, and eggs are excellent natural sources.
Keep in mind that too much iodine can also cause problems, so balance is key. If you experience symptoms such as unexplained fatigue, neck swelling, changes in weight, or mood fluctuations, it’s a good idea to get your thyroid checked by a healthcare professional.
Final Thoughts
Iodine is a small but mighty mineral that supports one of the most important glands in the human body — the thyroid. Without it, the body’s metabolism, mental clarity, and energy levels can all decline. By performing a simple iodine test on your wrists, staying aware of your diet, and using iodized salt, you can easily maintain a healthy balance.
Take care of your thyroid, keep an eye on your iodine levels, and remember — small habits like these can make a big difference in your overall well-being.
