Signs & Symptoms of Iodine Deficiency

As a raw vegan, it’s important to be aware of iodine - an essential trace mineral that plays a vital role in thyroid function, metabolism, hormone balance, and the health of your reproductive organs and brain.

Your body stores about 15–20 mg of iodine, with around 70% concentrated in the thyroid gland. While plant foods can provide iodine, many raw vegans may become deficient over time if they aren't intentionally incorporating iodine-rich sources like sea vegetables.

Some of the most common symptoms of iodine deficiency include persistent swelling or discomfort in the neck (thyroid area), unexplained weight gain, fatigue or low mood, brain fog, memory issues, and cold sensitivity. Other signs may include dry skin, brittle hair or hair loss, sluggish digestion or constipation, irregular heart rate, and mood disorders like anxiety or depression. Hormonal issues can also arise, such as fibrocystic breast changes, ovarian cysts, uterine fibroids, prostate concerns, and menstrual irregularities. Over time, deficiency may contribute to autoimmune thyroid conditions and a higher risk of thyroid, breast, or reproductive-related cancers.

To support iodine levels naturally on a raw vegan lifestyle, start by incorporating sea vegetables like kelp, dulse, nori, wakame, or bladderwrack into your meals. These are some of the richest natural iodine sources and can be added to salads, blended into smoothies, or used in raw savory recipes. Because they’re potent, start with small amounts and rotate different types to avoid excess intake.

Reducing exposure to fluoride, bromide, and chlorine is also crucial, as these halogens compete with iodine in the body and block its absorption. Choose a fluoride-free toothpaste, especially since the mouth is located so close to the thyroid, and consider making your own using coconut oil, baking soda, and peppermint oil. Filter your drinking water to remove chlorine and fluoride, and check with your local water authority to see what additives may be present in your tap water.

Supporting detoxification pathways is key for clearing halogens and improving iodine utilization. Herbs like milk thistle, dandelion root, and burdock can gently aid liver function, while hydrating well and using kidney-supportive herbal teas can keep elimination systems running smoothly.

While many raw vegans avoid salt entirely, for those who include it, it’s best to opt for small amounts of high-quality, mineral-rich salt such as Celtic sea salt or pink Himalayan salt. These do contain trace minerals, but they are not reliable iodine sources unless fortified, so sea veggies remain the better choice.

Finally, remember that symptoms like fatigue, brain fog, or low mood can overlap with other nutrient deficiencies, such as B12, iron, or selenium. For thyroid health, selenium is especially important, as it helps convert thyroid hormones and protects against oxidative stress. Brazil nuts, sunflower seeds, and chia seeds are all great raw vegan options.

If you're eating a raw vegan diet, it’s easy to overlook iodine, especially if you’ve eliminated processed and iodized foods. But with intentional choices like sea vegetables, clean water, and detox support, you can help protect your thyroid and support overall vitality.

Note: This article is for educational purposes only and is not intended as medical advice. If you suspect an iodine deficiency or thyroid imbalance, please consult a qualified healthcare provider.