The thyroid gland is a small, butterfly-shaped gland located at the base of the neck. It produces thyroid hormones that regulate metabolism, growth, development, and many other body functions. An underactive thyroid, known as hypothyroidism, can cause symptoms like fatigue, weight gain, feeling cold, constipation, dry skin and hair, and depression. There are several natural ways to increase thyroid function without the use of medications.
Eat Foods That Support Thyroid Health
Certain nutrients are important for thyroid health. Getting enough of these nutrients in your diet can help optimize thyroid function.
Iodine
Iodine is crucial for producing thyroid hormones. The main dietary sources of iodine are:
- Seafood – Fish and shellfish contain high amounts of iodine. Seaweed and kelp are particularly rich in iodine.
- Dairy – Milk, yogurt and cheese provide iodine due to iodine fortification of cattle feed.
- Eggs
- Fruits and vegetables grown in iodine-rich soil
The recommended daily intake of iodine is 150 mcg for adults. Getting adequate iodine prevents goiter, an enlarged thyroid gland caused by iodine deficiency.
Selenium
Selenium is an essential mineral that assists the thyroid in producing its hormones. Good sources of selenium include:
- Brazil nuts
- Fish
- Poultry
- Eggs
- Legumes
- Whole grains
The recommended daily intake of selenium is 55 mcg. Selenium deficiency impairs thyroid hormone metabolism and may worsen the effects of iodine deficiency.
Zinc
Zinc is another key mineral for thyroid function. Zinc-rich foods include:
- Oysters
- Beef
- Chicken
- Legumes
- Nuts and seeds
- Whole grains
- Dairy products
The RDA for zinc is 8 mg for women and 11 mg for men. Zinc deficiency can reduce thyroid hormone levels.
Iron
Iron is essential for thyroid peroxidase, an enzyme involved in thyroid hormone synthesis. Good dietary sources of iron include:
- Red meat
- Poultry
- Seafood
- Beans
- Dark leafy greens
- Iron-fortified cereals and grains
The recommended daily intake of iron is 18 mg. Iron deficiency anemia is associated with reduced thyroid function.
Vitamin B12
Vitamin B12 plays a role in thyroid hormone synthesis and immune function. Foods rich in vitamin B12 include:
- Shellfish
- Meat and poultry
- Eggs
- Dairy products
The RDA for vitamin B12 is 2.4 mcg. Vitamin B12 deficiency can contribute to hypothyroidism.
Eliminate Thyroid-Disrupting Foods
Some compounds in foods can disrupt thyroid function by interfering with hormone synthesis, inhibiting iodine uptake, or inducing autoimmune reactions:
- Soy foods: The isoflavones in soy may suppress thyroid function, especially in people with iodine deficiency.
- Cruciferous vegetables: Vegetables like broccoli, cabbage and kale contain glucosinolates that can inhibit thyroid hormone synthesis in excessive amounts.
- Millet: This gluten-free grain contains compounds that may inhibit thyroid peroxidase.
- Excess fiber: A very high fiber intake can impair absorption of thyroid medications.
Limiting intake of these foods may help optimize thyroid function, especially for those with hypothyroidism.
Increase Your Protein Intake
Consuming more protein boosts levels of amino acids that assist thyroid hormone production and transport in the body. Good sources of protein include:
- Lean meats
- Poultry
- Fish
- Eggs
- Legumes
- Nuts and seeds
- Dairy products
Aim for 0.8–1 gram of protein per kilogram of body weight, or about 15–20% of total daily calories from protein.
Reduce Stress
Chronic stress and high cortisol levels can negatively impact thyroid function. Practicing stress management techniques can help normalize thyroid hormone levels:
- Yoga
- Meditation
- Deep breathing
- Journaling
- Regular exercise
- Getting enough sleep
Even taking short breaks throughout the day to engage in relaxing activities can activate the parasympathetic nervous system and lower cortisol.
Optimize Your Vitamin D Levels
Vitamin D plays a role in immune modulation, which impacts autoimmune thyroid disorders like Hashimoto’s disease. The best way to get vitamin D is through sun exposure. Other sources include:
- Fatty fish like salmon, trout and tuna
- Fortified dairy products and orange juice
- Beef liver
- Egg yolks
Take a vitamin D supplement with 1000–4000 IU daily if sun exposure is inadequate. Optimal vitamin D levels are between 60–80 ng/mL.
Eliminate Thyroid-Disrupting Chemicals
Exposure to chemicals like BPA, phthalates and pesticides may disrupt thyroid function. Steps to avoid these chemicals include:
- Avoid plastic food containers and cans, which often contain BPA.
- Use glass, ceramic or stainless steel food storage containers.
- Choose organic produce to reduce pesticide exposure from conventional produce.
- Use an air purifying system to reduce indoor air pollution.
- Filter drinking water to remove contaminants.
Get Plenty of Sleep
Not getting 7–9 hours of sleep per night can negatively impact hormone levels, including thyroid hormones. Try to maintain a consistent sleep-wake cycle and limit blue light exposure before bed from TV, phones and computers.
Exercise Regularly
Regular exercise helps balance hormone levels and reduce inflammation. Aim for 150 minutes per week of moderate activity like brisk walking, or 75 minutes per week of vigorous activity. Strength training twice a week also provides benefits.
Consider Supplements
Certain supplements may also support thyroid health, including:
- Probiotics: Can improve gut health and modulate autoimmunity.
- Ashwagandha: An adaptogenic herb shown to balance thyroid hormone levels.
- Selenium: Supplements can correct selenium deficiency.
- Zinc: May help restore zinc levels.
- Vitamin B complex: Provides important nutrients for thyroid function.
Talk to your healthcare provider before taking supplements, especially in high doses.
Try Natural Desiccated Thyroid
Natural desiccated thyroid contains thyroid hormones T4 and T3 derived from porcine thyroid glands. This prescription medication can be more effective for hypothyroidism than synthetic T4 drugs.
Increase Tyrosine Intake
Tyrosine is an amino acid required for synthesis of thyroid hormones T3 and T4. Good dietary sources of tyrosine include:
- Beef
- Chicken
- Turkey
- Fish
- Eggs
- Dairy products
- Nuts
- Seeds
- Beans
Aim for 1,000 mg of tyrosine daily from high protein foods or supplements.
Manage Autoimmune Thyroiditis
Hashimoto’s disease involves an immune attack on the thyroid. Strategies to improve autoimmune thyroiditis include:
- Following an anti-inflammatory diet with more whole, unprocessed foods
- Identifying and eliminating food sensitivities
- Reducing gluten intake
- Lowering stress and cortisol levels
- Getting good sleep quality
Supplements like probiotics, vitamin D, zinc and selenium may also be beneficial.
Try Seaweed
Edible seaweeds like nori, kelp, kombu and wakame are extremely rich in iodine and help nourish the thyroid. Try adding seaweed to soups, salads and smoothies.
Cook Cruciferous Vegetables
Lightly cooking cruciferous veggies like broccoli, Brussels sprouts and cabbage inactivates the goitrogenic compounds they contain while retaining the beneficial nutrients. Steaming or sautéing are healthy cooking methods.
Conclusion
Supporting healthy thyroid function naturally involves optimizing intake of nutrients important for hormone synthesis like iodine, selenium, zinc, iron and vitamin B12. Eliminating potential thyroid disruptors, reducing stress, avoiding thyroid-impacting chemicals, exercising and getting adequate sleep also help maintain thyroid health. For autoimmune thyroid conditions like Hashimoto’s, managing inflammation and regulating the immune response is key.
| Foods That Support Thyroid Health | Foods That May Disrupt Thyroid Function |
|---|---|
| Seafood | Soy foods |
| Iodized salt | Millet |
| Dairy products | Cruciferous vegetables (in excess) |
| Eggs | Fiber (in excess) |
| Brazil nuts | |
| Legumes | |
| Nuts and seeds | |
| Lean meat | |
| Poultry | |
| Seaweed |