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From fighting caffeine cravings to stomaching prenatal vitamins, moms-to-be take great care to make sure everything they put in their mouths helps to keep their growing babies healthy. Unfortunately, despite their efforts, most expectant mothers aren’t getting enough iodine, a mineral that impacts neurological development, according to new research.

The study, conducted by researchers from The University of Adelaide, followed nearly 200 Australian women throughout their pregnancy and six months after giving birth. Although eating bread fortified with iodized salt (a common practice in both the U.S. and Australia) increased levels of the nutrient, most women still had a mild deficiency, says lead study author Vicki Clifton, PhD, a professor of obstetrics and gynecology at The University of Adelaide’s Robinson Institute. Only women who also took a supplement throughout their pregnancy met the World Health Organization’s recommended intake of 220 micrograms of iodine.

Why is the nutrient so important? Iodine deficiency during pregnancy can lead to high blood pressure for mom and can also negatively impact baby’s physical and mental development. While eating iodine-rich foods (like seafood, yogurt, and fortified bread) can boost your intake, the easiest way to get the right amount is by taking an iodine supplement for expectant mothers, says Clifton.

That said, getting too much iodine is also dangerous; it can lead to hypothyroidism in both mom and the little one she’s expecting. So before popping any pills, ask your gyno for a urine test to see if you’re deficient. If your levels are good, there’s no need for a supplement—just keep your diet consistent throughout your pregnancy to ensure you continue getting enough of the nutrient.

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It’s a no-brainer that you want to eat well when you’ve got a bun in the oven, but you may not realize how important certain nutrients are: A mild iodine deficiency during pregnancy could have a long-term effect on your child’s brain development, according to a new study published in The Endocrine Society’s Journal of Clinical Endocrinology & Metabolism.

Researchers at the Menzies Research Institute at the University of Tasmania in Australia looked at the iodine content in the systems of women who attended prenatal clinics. Then, nine years later, the researchers compared this information against the participants’ children’s standardized test scores. Seventy-one percent of mothers were found to have insufficient iodine levels—less than 150 micrograms per liter. On standardized tests, their children scored 10 percent lower in spelling, 7.6 percent lower in grammar, and 5.7 percent lower in English literacy.

Iodine, which the thyroid uses to make thyroid hormone, is important for a baby’s neurodevelopment, says Elizabeth Pearce, MD, associate professor at Boston University School of Medicine, who is unrelated to the study. A severe deficiency in iodine (anything less than 20 micrograms per day) can lead to a number of different neurologic abnormalities, including—in severe cases—intellectual disability, she says. On the other hand, overdosing on iodine might result in hypothyroidism—for both you and your baby. That’s why it’s mission critical for pregnant women to get the recommended amount: 220 micrograms per day if you’re pregnant, and 290 micrograms per day if you’re breastfeeding.

Hitting this sweet spot while you’re pregnant can be tricky. Since iodine isn’t labeled on food packaging, it can be difficult to know exactly how much you’re getting in your diet.

The easiest, most foolproof way to boost your iodine intake? Taking a prenatal multivitamin. Look for one that contains 150 micrograms of iodine, suggests Pearce. You may also want to consider checking the salt you use while cooking to make sure you’re grabbing the iodized version (although you don’t need to actively up your salt intake, says Pearce). Another food source that contains the nutrient: cow’s milk. Some of the iodine that the cows consume in their feeds transfers to the milk, and the dairy industry also uses iodine-containing cleansers to wash off milk equipment, which increases milk’s iodine content.

Photo:
iStockphoto/Thinkstock

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