The thyroid gland is a small butterfly-shaped organ located at the base of the neck. It is critical to regulate metabolism, energy levels, and hormonal balance. The function of your thyroid gland is influenced by nutrients that help it produce and regulate T3 and T4, which are essential hormones for the thyroid. As functional medicine practitioners at Infinite Wellness, we recognize that supporting the thyroid requires a holistic approach that addresses the underlying nutritional deficiencies and toxicities to promote optimal thyroid health. This blog will highlight 5 nutrients backed by the latest research that will help support thyroid function and promote overall well-being.
- Iodine: The Essential Thyroid Hormone Building Block
When you think about the thyroid, iodine is a key nutrient needed to produce thyroid hormones. Contrary to what you might have been told or led to believe, your TSH does not tell you everything that you need to know about your thyroid. The real heroes of your thyroid hormones are thyroxine (T4) and triiodothyronine (T3); iodine is these hormones’ fundamental component. Without adequate iodine, the thyroid cannot synthesize these hormones, leading to imbalances that affect metabolism and energy levels.
As with most things in the body, it is important to ensure balance, as excessive iodine intake can also lead to dysfunction. So before you run to use an iodine supplement, ensure that you are first consuming foods that are rich in iodine, such as:
- Sea vegetables (like kelp or nori)
- Fish and shellfish
- Eggs
- Cranberries
Second, ensuring that you have a strong foundation to absorb and utilize those nutrients efficiently is important. Understanding how optimally your gut functions can pay off in your favor. If you are curious to know where your iodine levels are, there is testing that could help you find out. It is important to note that it is best to consider dietary sources of iodine before considering supplementation.
- Selenium: Thyroid’s Antioxidant Protector
Like iodine, selenium is another crucial trace mineral that helps nourish our thyroid. Selenium is especially crucial as it helps convert T4 (the inactive thyroid hormone) into T3 (the active thyroid hormone), making it easier for the thyroid to function. It is also important because it is an antioxidant that protects the thyroid gland from oxidative damage. Research also shows that due to selenium’s antioxidant properties it helps mitigate inflammation associated with common thyroid disorders (1).
Fortunately, there are many selenium-rich foods that you can work into your everyday diet. Here are some of our favorites:
- Brazil nuts (one of our favorite ways!)
- Eggs
- Sunflower seeds
- Fish (like tuna, halibut, and sardines)
- Poultry
Selenium is also an important nutrient for the body because it helps mop up toxins causing imbalances. We recommend that you take a selenium-based supplement that works together as a complex with our vitamins and minerals to ensure that you keep everything in balance. Remember, the perspective of functional medicine is not to use one thing to help all problems; it’s working with the body and identifying its imbalances to support it efficiently. Using a supplement in isolation calls for greater imbalances down the line.
- Zinc: Essential for Thyroid Hormone Production and Regulation
While you might be familiar with zinc as it is related to the immune system, zinc also plays an important role in synthesizing and regulating thyroid hormones. More specifically, zinc is required for synthesizing thyroid-releasing hormone (TRH) and is also involved in converting T4 to T3. When deficient in zinc, individuals are more likely to show signs of hypothyroidism, reduced thyroid function, and hair loss, which is a common symptom associated with thyroid imbalance.
In addition to being important for the immune system and thyroid, zinc is also an important mineral for creating optimal levels of stomach acid, good hair growth, good skin health, and so much more. We are likely consuming a lot of zinc if we are eating a minimally processed diet; however, in many cases, we are utilizing it quickly to take care of the imbalances present. Here are some additional food sources that you can eat to replenish your zinc stores:
- Oysters and shellfish
- Pumpkin seeds
- Red meat and poultry
- Beans and legumes
- Nuts and seeds
Like the two other nutrients we mentioned above, it is important to note that balancing zinc with other minerals like copper is critical since an imbalance can affect the thyroid and overall health of the body. The research favors the idea that optimizing zinc levels can improve thyroid hormone levels and metabolic function if you work through subclinical hypothyroidism (2).
- Vitamin D: The Immune Modulator
We often think of Vitamin D as the “sunshine vitamin. ” While that is so, vitamin D is also widely known for its role in regulating the immune system. The connection between thyroid health and vitamin D status is becoming more appreciated (3). Vitamin D has been shown to reduce autoimmune responses that can lead to conditions like Hashimoto’s and improve antibody levels and function. Hashimoto’s and Grave’s disease are attributed to increased antibody levels that attack the thyroid gland and contribute to many other related health concerns.
You can best identify your Vitamin D status by a blood test that you can run with your doctor, or you can run it through us at Infinite Wellness. The important thing to note is that optimal vitamin D status is not what is currently listed in the conventional ranges that the lab issues. Working with one of our practitioners at Infinite Wellness will help you determine what optimal vitamin D status is for you. They will also help you identify why your status could be low and then guide you with the appropriate therapeutic dosage that is right for you. You can schedule a free consultation with one of our practitioners to learn about our new patient packages.
Here are some of our favorite food sources/other sources of vitamin D:
- Sunlight exposure
- Fatty fish (like salmon or mackerel)
- Cod liver oil
- Egg yolks
- Magnesium: The Enzyme Activator
To round out the key nutrients essential for thyroid health, magnesium is one of the most talked-about nutrients for many good reasons. Magnesium is involved in over 300 enzymatic processes in the body, many of which directly and indirectly impact thyroid function. Magnesium is especially supportive in converting T4 to T3 and assists in balancing the body’s stress response, which is helpful for optimal thyroid health. Stress is a known trigger that causes thyroid imbalances, and magnesium plays a role in regulating cortisol.
Like zinc, you are probably eating a lot of magnesium-rich foods, especially if you are eating a minimally processed diet. However, since the need for magnesium is so high and many of us are walking through life with significant imbalances, any magnesium we consume is likely to be used immediately. In addition to uncovering the root causes, you increase your consumption of the following foods:
- Leafy green (cooked is especially nourishing and great for individuals that have digestive discomfort)
- Nuts and seeds
- Salmon
- Avocado
- Bone broth
Topical sources of magnesium, such as Epsom salt foot soaks or baths, are another beneficial way to increase your magnesium intake. Supplementation can also be helpful; however, there are many forms of magnesium, so you want to ensure that you are using an appropriate form.
Final Thoughts
When considering supporting the thyroid from a holistic perspective, using your diet is a highly beneficial strategy and one of our pillars in helping individuals achieve their health and wellness goals. Individualized nutrient testing can help to pinpoint specific deficiencies and allow for targeted interventions to support optimal thyroid function and overall well-being. At Infinite Wellness, we encourage patients to be mindful of their lifestyle and other stresses that could impact and contribute to their thyroid dysfunction.
Balancing nutrition, stress, and environmental factors while staying informed about what your labwork shows can empower you to live a healthier life with a well-functioning thyroid.
Are you curious about where your thyroid markers are at and what to learn if you are deficient in any of these nutrients? Schedule a free consultation with one of our practitioners today, and they will walk you through our new patient options.
References:
Babić Leko, Mirjana, et al. “Vitamin D and the thyroid: A critical review of the current evidence.” International journal of molecular sciences 24.4 (2023): 3586.Saved to Drive
Rostami, Rahim, et al. “Serum selenium status and its interrelationship with serum biomarkers of thyroid function and antioxidant defense in Hashimoto’s thyroiditis.” Antioxidants 9.11 (2020): 1070
Talebi, Sepide, et al. “Trace element status and hypothyroidism: a systematic review and meta-analysis.” Biological trace element research 197 (2020): 1-14.