Iodine Deficiency and Sleep: Causes, Symptoms, and Solutions

Iodine, this essential element for our health, plays a fundamental role in the proper functioning of our body, particularly in the regulation of the thyroid and metabolism. However, an iodine deficiency is more common than we think and can have significant repercussions on our well-being, particularly on the quality of our sleep. In this article, we will explore the causes and symptoms of an iodine deficiency, its direct impact on sleep, and possible solutions to remedy it. From diet to the use of food supplements, discover how to prevent and treat this deficiency in order to improve your health and your night's rest.

• What is iodine?
• Symptoms of Iodine Deficiency: Sleep and Others
• What to do about sleep problems related to iodine deficiency?

What is iodine?

Definition of iodine

Let's start with a little science. Iodine was discovered in 1811 by chemist and saltpeter maker Bernard Courtois in the ashes of seaweed. It derives from the Greek word ioeidḗs, which means purple because of its color when heated.

Iodine is very important for our system:

• Synthesis of thyroid hormones (involved in the metabolism of proteins, lipids and carbohydrates and are essential for the development of all cells, particularly those of the nervous system),
• Regulation of metabolism ,
• Support for growth ,
• Brain development , especially during pregnancy and childhood

Our iodine needs

Iodine requirements vary throughout life and tend to increase with age .

Here are the different daily needs:

• Adult daily requirements : 150 µg/day
• Pregnant women : up to 200 µg/day
• Infants : 70-90 µg/day
• Children (1-10 years): 90 µg/day
• Adolescents : 120-150 mcg/day

However, it is not uncommon to lack it as our lifestyles leave little room for it.

But actually, what are the main signs of an iodine deficiency?

Symptoms of Iodine Deficiency: Sleep and Others

Iodine deficiency and sleep

Iodine deficiency can significantly disrupt sleep . Since iodine is essential for the production of thyroid hormones, its deficiency can lead to thyroid dysfunction, directly affecting sleep quality.

People with iodine deficiency may experience insomnia , frequent nighttime awakenings, and unrefreshing sleep . Chronic fatigue is a major symptom, manifesting as a persistent lack of energy, even after a night of sleep .

Paradoxically, this fatigue can coexist with difficulty falling asleep , creating a vicious cycle of daytime fatigue and nighttime sleep disturbances .

Additionally, hypothyroidism due to iodine deficiency can increase the risk of sleep apnea , further worsening sleep problems.

Iodine deficiency: other physical symptoms

In addition to sleep disturbances, iodine deficiency can lead to sudden weight gain or difficulty losing weight .

Skin may become dry, flaky or scaly, and hair may fall out or change in texture, making hair coarse. People may also experience increased sensitivity to cold, as well as digestive problems such as constipation.

Muscle pain and cramps may occur, as may swelling of the thyroid , known as a goiter .

Iodine deficiency: cognitive and emotional symptoms

The effects of iodine deficiency are not limited to physical symptoms. On the cognitive level, there may be a decrease in intellectual performance , particularly with regard to concentration and memory.

People may also experience depressive symptoms or depressed mood , accompanied by a general slowing of mental functioning.

Iodine deficiency: other symptoms

Other symptoms associated with iodine deficiency include decreased fertility and changes in heart rate , often characterized by a slowing down. Periods may become heavy and irregular, while increased susceptibility to infections may also be observed.

Please note that these symptoms may vary from person to person. You can consult your doctor if in doubt.

What to do about sleep problems related to iodine deficiency?

A diet rich in iodine

To compensate for an iodine deficiency, there is nothing more natural than enriching your diet with products that contain this micronutrient .

Eat fish and shellfish such as swordfish, salmon, tuna, cod, mackerel, periwinkle, shrimp, lobster or even cod liver oil several times a week.

Seaweed is today a gold mine for iodine and constitutes the richest foods, we can cite Ascophyllum nodosum, Breton kombu, kelp, wakame or microalgae like spirulina.

Favor dairy products, eggs, vegetables and fruits such as spinach, fennel, Jerusalem artichokes, blueberries and strawberries.

Use iodized salt! To do this, replace regular salt with iodized sea salt to increase your daily iodine intake.

Food supplements

If diet is not sufficient, food supplements can be considered provided that these products contain at least 22.5 micrograms of iodine :

• for 100 g,
• 100 ml,
• or per package if the product contains only one portion ( as specified by the European health authorities EFSA, European Food Safety Authority and the European Commission).

They considered that these products can claim to contribute:

• to normal energy metabolism.
• to normal intellectual functions.
• to the normal functioning of the nervous system.
• to normal skin health.
• to normal production of thyroid hormones and normal functioning of the thyroid.
• to the normal growth of children.

While mineral salts and trace elements are essential to our body, excessive intake of these can be dangerous for our health. If you have any questions, please contact your doctor.