Optimizing Thyroid Health Naturally
By Meagan Clayton
Your thyroid gland may be small, but it plays a big role in maintaining your health. From regulating your metabolism to influencing your energy levels, this butterfly-shaped gland at the base of your neck helps keep your body running smoothly.
Unfortunately, thyroid dysfunction, such as hypothyroidism and hyperthyroidism, is increasingly common. While medication is often necessary, there are natural ways to support your thyroid to optimize its function. This guide dives into key nutrients, supplements, dietary changes, and lifestyle adjustments that can help you care for your thyroid naturally.
By the end, you'll have actionable tips to start your thyroid wellness journey, and hopefully, feel more energized and balanced.
Understanding the Thyroid Gland
To support your thyroid, it helps to know a little about how it works. The thyroid is located at the base of your neck, just below the larynx (voice box). It’s responsible for producing hormones like thyroxine (T4) and triiodothyronine (T3), which regulate metabolism, energy levels, and even how your body responds to other hormones.
Think of your thyroid as your body’s metabolic thermostat. When it’s functioning well, it keeps everything humming along at the right pace. But when issues arise, you may feel sluggish, overly tired, or experience weight and mood fluctuations. Supporting this crucial gland is essential for overall well-being.
Key Nutrients for Thyroid Support
If you’re looking to optimize your thyroid health, making sure you get the right nutrients is a great place to start. These essential vitamins and minerals are integral to thyroid function:
Iodine
Iodine is essential for producing T3 and T4 hormones. Without sufficient iodine, your thyroid can’t function properly, leading to conditions like goiter or hypothyroidism.
Sources: Iodized salt, seaweed, fish, dairy products, and eggs.
Recommended dosage: The daily recommended intake is 150 mcg for adults. Supplementation may be necessary if your diet lacks iodine-rich foods, but consult your doctor first.
Selenium
Selenium plays a vital role in converting T4 to the more active T3 hormone. It also helps protect thyroid cells from oxidative stress.
Sources: Brazil nuts, tuna, mushrooms, sunflower seeds, and organ meats.
Recommended dosage: Around 200 mcg per day, though it’s best to avoid excess.
Tyrosine
Tyrosine is an amino acid that serves as a building block for T3 and T4 hormones. It’s vital for hormone production and can help relieve stress, which is beneficial for thyroid health.
Sources: Chicken, turkey, fish, dairy, and legumes.
Supplement Tip: 400-500 mg of L-tyrosine daily may improve focus, reduce fatigue, and support mood stability during stressful periods.
Other Nutrients
Copper aids tyrosine metabolism, indirectly supporting healthy thyroid functions.
Manganese supports endocrine balance, including thyroid health.
Pantothenic Acid is an essential nutrient that helps to metabolize carbohydrates, proteins, and fats for energy and is vital for synthesizing hormones.
A nutrient-rich, balanced diet can significantly contribute to thyroid wellness.
Natural Supplements and Herbs
Several natural supplements and herbal remedies are widely recognized for their thyroid-supporting benefits.
Ashwagandha
An adaptogen traditionally used in Ayurvedic medicine, Ashwagandha helps your body manage stress, which can positively impact thyroid hormone regulation. Research shows it may boost T4 levels and enhance thyroid function.
Usage: Available as powders, capsules, or teas. Dosages vary but typically range between 250-600 mg daily.
Guggul
Derived from the sap of the Commiphora mukul tree, this ancient remedy is thought to support thyroid function and enhance T3 hormone conversion.
Usage: Often taken as part of thyroid-specific supplement blends. Typical doses range from 25-150 mg of guggulsterones daily.
For safe supplementation, consult with a healthcare provider to determine what’s best for you.
Dietary Considerations
Your diet has a powerful effect on your thyroid health. What you eat (or avoid) can make a significant difference.
Foods to Include
Seaweed and Fish for iodine.
Brazil Nuts for selenium.
Cruciferous Veggies (in moderation) like broccoli and kale, which can offer numerous health benefits when cooked. It’s best to avoid the raw form of these veggies.
Whole Grains and Legumes for fiber and sustained energy.
Foods to Avoid
Some foods can interfere with thyroid function, particularly when consumed in large quantities:
Soy products may inhibit iodine absorption and thyroid hormone production.
Gluten can trigger inflammation, especially in individuals with autoimmune thyroid conditions like Hashimoto’s.
Highly Processed Foods often contain trans fats and other harmful additives that disrupt hormone balance.
Lifestyle Factors
Your lifestyle has a significant impact on thyroid health, too. Optimizing these habits can make all the difference.
Stress Management
Chronic stress can disrupt the hypothalamic-pituitary-thyroid (HPT) axis, throwing off hormone production. Incorporate stress-reducing activities like yoga, meditation, or even deep-breathing exercises to support thyroid function.
Regular Exercise
Exercise helps regulate metabolism, reduces stress, and supports overall well-being. Aim for at least 150 minutes of moderate aerobic activity (like walking or cycling) each week.
Environmental Factors
Reducing your exposure to environmental toxins is another way to safeguard your thyroid.
Avoid Toxins
Fluoride and Bromide: Found in toothpaste and processed foods, these chemicals block iodine receptors in the thyroid.
Chlorine: Present in many water supplies; consider using a water filter for safer drinking water.
Choose Clean Products
Opt for natural cleaning supplies, personal care items, and non-toxic foods wherever possible. Even small changes can make a big impact over time.
Risks and Precautions
While natural strategies can significantly boost thyroid health, it’s important to proceed with care.
Consult a Professional: Always speak with a healthcare provider before starting new supplements or dietary changes, especially if you’re taking thyroid medication.
Monitor Side Effects: Over-supplementation of iodine or selenium can lead to adverse effects. Stick to recommended dosages.
Proactively Caring for Your Thyroid
Optimizing thyroid health naturally is about small, consistent changes that nourish and protect your body. With the right nutrients, herbs, lifestyle habits, and environmental considerations, you can support healthy thyroid function and reclaim your energy and vitality.
Looking for a personalized approach? Connect with one of our Natural Health Advisors to see which of these strategies could be right for your unique needs. With proactive care, your thyroid health can thrive, and so can you!
References
Takeuchi T, Kamasaki H, Hotsubo T, Tsutsumi H. Treatment of Hypothyroidism due to Iodine Deficiency Using Daily Powdered Kelp in Patients Receiving Long-term Total Enteral Nutrition. Clin Pediatr Endocrinol. 2011 Jul;20(3):51-5. doi: 10.1297/cpe.20.51. Epub 2011 Oct 7. PMID: 23926395; PMCID: PMC3687637.
National Institute of Health. Iodine. Accessed April 2017. Available: https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
Schomburg L, Köhrle J. On the importance of selenium and iodine metabolism for thyroid hormone biosynthesis and human health. Mol Nutr Food Res. 2008 Nov;52(11):1235-46. doi: 10.1002/mnfr.200700465. PMID: 18686295.
Kishosha PA, Galukande M, Gakwaya AM. Selenium deficiency a factor in endemic goiter persistence in sub-Saharan Africa. World J Surg. 2011 Jul;35(7):1540-5. doi: 10.1007/s00268-011-1096-5. PMID: 21523503.
Sa M, Ying L, Tang AG, Xiao LD, Ren YP. Simultaneous determination of tyrosine, tryptophan and 5-hydroxytryptamine in serum of MDD patients by high performance liquid chromatography with fluorescence detection. Clin Chim Acta. 2012 Jun 14;413(11-12):973-7. doi: 10.1016/j.cca.2012.02.019. Epub 2012 Mar 3. PMID: 22402312.
Al-Bazi MM, Kumosani TA, Al-Malki AL, Kannan K, Moselhy SS. Association of trace elements abnormalities with thyroid dysfunction. Afr Health Sci. 2021 Sep;21(3):1451-1459. doi: 10.4314/ahs.v21i3.56. PMID: 35222610; PMCID: PMC8843264.
Gannon JM, Forrest PE, Roy Chengappa KN. Subtle changes in thyroid indices during a placebo-controlled study of an extract of Withania somnifera in persons with bipolar disorder. J Ayurveda Integr Med. 2014 Oct-Dec;5(4):241-5. doi: 10.4103/0975-9476.146566. PMID: 25624699; PMCID: PMC4296437.
Yang Y, Sun X, Peng C, Wei J, Yang X. The Genus Commiphora: An Overview of Its Traditional Uses, Phytochemistry, Pharmacology, and Quality Control. Pharmaceuticals (Basel). 2024 Nov 12;17(11):1524. doi: 10.3390/ph17111524. PMID: 39598434; PMCID: PMC11597752.
We are happy to provide our opinion on diet and nutrition, supplements and lifestyle choices. This information is for educational purposes only. It is not meant to replace the advice of your physician and is not to be considered medical advice, diagnosis or treatment. Should you have any concerns please contact your physician directly.