When I ask parents which salt they use at home, more of them now say rock salt or pink salt, because they’ve heard it is “more natural.” It’s a small kitchen choice, but it can quietly take away one nutrient your child’s brain really needs: iodine. Today, 21 October, is Global Iodine Deficiency Disorders Prevention Day, a good moment to check your salt jar.
Quick answer: Use iodised salt for everyday family cooking, in normal small amounts. Children also get iodine from milk, curd, paneer and eggs. Pregnant and breastfeeding mothers need more than anyone else, so they should be most careful.
What iodine does
Iodine is a mineral the thyroid gland (a small gland at the front of the neck) uses to make thyroid hormones. These hormones control growth, energy and, most importantly, brain development. The World Health Organization says the most critical window runs from pregnancy through the first years of life. In areas with severe iodine deficiency, children may score up to 13.5 IQ points lower than children with enough iodine. Shortage can also cause goitre (a swollen thyroid), poor growth and, in pregnancy, miscarriage or stillbirth.
Why it still matters in India
India has done remarkably well. Since 1992 the National Iodine Deficiency Disorders Control Programme has pushed for iodised salt in every home, and selling non-iodised common salt for eating is banned. NFHS-5 found about 94% of households using adequately iodised salt.
But gaps remain. The India Iodine Survey 2018–19 found the southern states had the lowest coverage of properly iodised salt, and noted a growing preference for non-iodised “healthy” salts such as rock and organic salt. An Indian Thyroid Society expert consensus warns that rock salt lacks iodine and that its health claims are not proven.
How much does a child need?
The WHO recommends about 90 micrograms a day for children under 6, 120 for ages 6 to 12, 150 for teenagers and adults, and 250 for pregnant and breastfeeding women. You don’t need to count micrograms. A normal family diet cooked with iodised salt, plus dairy, usually covers it.
What to watch for
- A swelling at the front of the neck.
- Growth that seems to be slowing compared with other children.
- Unusual tiredness, slowness or falling school performance.
Iodine shortage is only one possible cause of these signs, and thyroid problems have other causes too. That’s why a doctor’s check is better than guessing.
What you can do at home
- Buy sealed, labelled iodised salt and use it for daily cooking. Keep the jar closed and away from moisture.
- Keep rock or pink salt occasional, not your main salt.
- Don’t add extra salt for iodine. The goal is to use iodised salt, not more salt. Keep salt low for little ones (see my guide to starting solids).
- Include iodine-rich foods like milk, curd, eggs and, for families who eat it, sea fish. The NHS notes that strictly vegan diets may need iodine-fortified foods.
- Mothers first: if you are pregnant or breastfeeding, ask your obstetrician whether your supplement includes iodine. Your baby gets iodine through you.
- Skip self-started supplements. Too much iodine can also harm the thyroid. Nutrients work best together, so see also my note on vitamin D for kids.
When to see a doctor
See your pediatrician if you notice a neck swelling, if your child’s growth or energy worries you, or if your newborn’s thyroid screening result was abnormal. A simple examination and, if needed, a thyroid blood test can sort it out. If you’d like your child’s growth and diet reviewed, you can book a visit with me.
Key takeaways
- Iodine is essential for your child’s thyroid and brain, especially in pregnancy and early childhood.
- Iodised salt is the simplest protection; rock and pink salts usually lack iodine.
- Use iodised salt, not more salt.
- Don’t start iodine supplements without medical advice.
Frequently asked questions
Is rock salt (sendha namak) or pink salt healthier for children?
Not for iodine. Rock and pink salts are usually not iodised, and their extra minerals are present only in tiny amounts. Use iodised salt for everyday cooking and keep rock salt for occasional use, such as fasting days.
Should I give my child iodine drops or tablets?
Not on your own. Most children get enough from iodised salt, milk, curd and eggs. Too much iodine can also upset the thyroid, so take supplements only if your doctor advises them.
My baby is under one. Should I add salt for iodine?
Babies under one need very little salt. Breast milk or formula gives them iodine, which is why a breastfeeding mother’s own iodine intake matters. If you do add a tiny pinch to your baby’s food, make it iodised salt.
How do I know if my salt is iodised?
Check the pack: it should clearly say ‘iodised salt’. Loose, unbranded salt may not be adequately iodised, so buy sealed, labelled packs.
Disclaimer: This article is for general information and does not replace a medical consultation. Please see your pediatrician for advice about your child.
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