You might avoid dairy because it doesn't agree with you, skip seafood because you dislike it, or choose a fully plant-based diet. Any of those routines can work, but they change where certain nutrients come from.
Iodine is one to discuss. It's used by the thyroid to make hormones involved in many body functions. Dairy and seafood are common sources, so when they're absent, it helps to look at the rest of your usual food pattern.
Check the salt you already use
Some table salt has iodine added and is labeled “iodized.” Specialty salts, including many sea and kosher salts, are not usually iodized. Look at the package rather than assuming all salt provides iodine.
Iodine needs are not a reason to add extra salt. If you already use salt in cooking and don't have a restriction, the type may be worth discussing with a dietitian. If you've been told to limit sodium, follow that advice and ask about options that fit it.
Packaged foods also aren't a reliable way to assume you're getting iodized salt. The ingredient list can tell you what a particular product contains, but it may not provide a complete picture of your iodine intake.
What else is on your menu?
Eggs can contribute iodine if you eat them. Some plant foods and prepared foods contain iodine too, although amounts can vary. If you avoid animal products, a dietitian can review your regular choices and discuss whether another reliable source is needed.
Seaweed naturally contains iodine, but the amount varies considerably between products and types. That makes a large daily serving or a kelp supplement a poor thing to guess at. More iodine isn't automatically better; too much can also cause thyroid problems.
If you enjoy seaweed, bring the package or product information to a nutrition appointment and ask how it fits your routine. You don't have to turn one ingredient into a daily requirement.
Iodine needs also change during pregnancy and breastfeeding. If either applies to you, ask your health professional how food and any supplements fit your circumstances.
When a smaller appetite changes the picture
Maybe you used to eat eggs at breakfast and now have only coffee, or a food you relied on doesn't sound appealing. Mention that change at your next visit. A short description of what you usually eat is enough to start a useful conversation.
Someone taking a GLP-1 isn't automatically low in iodine. The question is whether your overall routine, restrictions and health history leave a gap that needs attention. Our vegetarian and vegan eating guide has ideas for looking at the wider meal pattern.
Before choosing a supplement
Iodine appears in some multivitamins and in products sold on their own. Amounts vary, and taking multiple products can add up. If you have thyroid disease, are pregnant or breastfeeding, or take regular medicines, ask a health professional what is appropriate for you.
Bring the label of anything you already take. A pharmacist or dietitian can help you identify what's in it and whether another product is needed. Avoid choosing a high-dose supplement based on a symptom or a social-media claim.
If you have questions about thyroid symptoms or an existing thyroid condition, ask your care team how they should be evaluated. Food and supplement choices are only one part of that discussion.
A practical next step
Take a look at the salt package and the foods you eat most weeks. Then ask, “Without dairy or seafood, do I have a dependable source of iodine?” The answer may be a small change, a supplement recommended for your circumstances, or reassurance that your routine already covers it.