Original image created exclusively for Health Minis by Helena Bianchi, 2025
🔒 This guide is part of my paid Health Minis series—where I walk you through foundational upgrades your brain and body are quietly begging for
Iodine is a rockstar for a supple and wonderful mental health experience!
This article I wrote a few days ago — The Brain Nutrient Most People Are Missing (and Don’t Even Know It) — is one of the most popular articles yet here (followed by the AI + Mental Health!).
Have you read it? If you haven’t, get to it! Here it is: https://www.healthminis.com/p/the-brain-nutrient-most-people-are
Iodine is essential for thyroid hormone production, yes. But the connection goes deeper.
IODINE is part of my foundational health framework.
IODINE IS LIFE. It’s the ground your mental health and vitality stand on.
IODINE will bring back your spark, stabilize your mood, and help you feel clear-headed without stimulants
🧠 If you’ve made it this far—you’re not the average wellness reader. You’re someone who knows health is a system. This guide is one layer. And we’re just getting started.
The Iodine Mini Guide
(Also in a Clickable, Keepable PDF format below)
Why Iodine Still Matters—Even If Your Labs Are Normal
• Blood tests don’t show your brain’s actual iodine status.
• Iodine blood levels fluctuate daily and don’t reflect long-term tissue saturation.
• The brain, breasts, ovaries/testes, and skin store iodine differently than the thyroid.
Bottom line: You can have a ‘normal’ thyroid panel and still be profoundly iodine-deficient in your brain.
So how do you actually test for iodine deficiency?
The most accurate method currently available is the iodine loading test—a 24-hour urine test that measures how much iodine your body excretes after ingesting a known dose. If you excrete most of it, you’re saturated. If you hold on to it, your tissues are still depleted. This test is used in clinical practice, but not typically offered in conventional labs.
Signs Your Brain and Body Are Starving for Iodine
Brain fog that persists even after sleep, coffee, or mindfulness
Trouble finishing thoughts—like your mind short-circuits mid-sentence
Emotional flatness, like someone dimmed your inner light
Unexplained anxiety, irritability, or internal “buzzing”
Lack of creative spark, dullness in day-to-day motivation
Feeling overwhelmed by decisions or sensory input
Cognitive fatigue: tasks feel heavier than they should
A strange sense of being mentally “toxic” or cluttered
You feel like yourself is in there… just buried under noise
Bonus sign: You try everything—therapy, breathwork, supplements—and nothing sticks. You improve, then crash again. Because the raw material was never there to hold the change.
How to Start—The Gentle Way
Start with food.
Top iodine-rich foods:
• Wild-caught cod, shrimp, and scallops
• Seaweed: dulse, nori, wakame
• Pastured eggs and raw dairy (if tolerated)
• Cranberries and navy beans
Iodine Supplementation: When, What, and How
⚠️ Always start low and go slow.
Beginners:
• Nascent iodine or potassium iodide liquid drops (150–300 mcg/day)
Therapeutic doses (under practitioner guidance ONLY):
• Lugol’s solution (2% or 5%) or Iodoral tablets
• Work up to 12.5–25mg/day in divided doses (only with companion nutrients)
The Companion Nutrients That Must Be There
To prevent detox reactions and support proper iodine utilization:
• Selenium (100–200 mcg/day)
• Magnesium (300–500 mg/day)
• Vitamin C (1,000–2,000 mg/day)
• B2/B3 complex
• Unrefined sea salt (1/2 tsp daily in water)
What Gets in the Way: The Iodine Blockers
• Fluoride (tap water, toothpaste)
• Bromide (baked goods, flame retardants, sodas)
• Chlorine (pools, tap water)
These halogens compete with iodine and block its receptors—literally stealing its parking spot in your cells.
How to Tell If It’s Working
Within weeks:
• Lighter brain
• More stable moods
• Increased focus
• Feeling “more like yourself”
• Clearer skin
Over months:
• Hormonal balance
• Stronger hair/nails
• Better sleep
• Emotional regulation
Common Mistakes to Avoid
• Starting high without support
• Skipping companion nutrients
• Giving up too soon
• Assuming iodized salt is enough
Next Steps:
Try this: Add 150 mcg of iodine (My kids take one drop of this one: https://iherb.co/1hJ45Eqi) + 200 mcg selenium to your routine this week.
Observe: Brain fog? Energy? Emotional stability?
Track it. This is your baseline.
Final Thoughts
Iodine is not just a thyroid thing.
It’s a *you* thing—your brain, your mood, your energy, your vitality.
This guide is here for you to return to again and again.
What the Research Says
Zimmermann, M. B. (2009). Iodine deficiency. Endocrine Reviews.
Delange, F. (2000). The role of iodine in brain development. Proceedings of the Nutrition Society.Groom, A. et al. (2012). Iodine intake and cognitive risk in older adults. European Journal of Clinical Nutrition.
Bleichrodt, N., & Born, M. P. (1994). Iodine and cognitive development. In The Damaged Brain of Iodine Deficiency (WHO).
Hetzel, B. S. (1983). Iodine deficiency disorders (IDD) and their eradication. The Lancet.
Brownstein, D. (2014). Iodine: Why You Need It, Why You Can’t Live Without It (6th ed.). Medical Alternative Press.
📌 The Mini Guide—Now in a Clickable, Keepable PDF
Want the essentials in one place?
Here’s the full guide in a clean, downloadable format you can come back to again and again.
Your Health, Simplified
If you want a plan that works for your life, let’s talk.
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Note 1: I am not a doctor, and the information provided here is for educational purposes only. Before making any changes to your health routine, please consult with a trusted medical practitioner who is familiar with your specific health condition and can provide personalized advice.
Note 2: This post contains affiliate links, but only for products I personally use, absolutely love, and trust to be effective.
Final Notes and Disclaimer
Individual Variability: While these protocols and dosages are grounded in clinical literature and functional medicine practices, individual needs vary.
Clinical Supervision: It’s crucial to follow these protocols under the guidance of a healthcare provider who understands iodine’s amazingness and effects, as inappropriate dosing can lead to complications.
Sources: The guide references peer-reviewed literature such as works by Zimmermann, Delange, and Brownstein. These sources (included in your reference list) support the dosages and rationale offered here.