Hashimoto’s thyroiditis, also known as chronic lymphocytic thyroiditis, is an autoimmune disease that affects the thyroid gland. With Hashimoto’s, the immune system mistakenly attacks the thyroid, causing inflammation and interfering with the gland’s ability to produce thyroid hormones. This can lead to symptoms like fatigue, weight gain, hair loss, and sensitivity to cold temperatures.
While there is no cure for Hashimoto’s, certain vitamins and supplements may help manage symptoms and support thyroid health. In this article, we’ll explore the key vitamins and nutrients that can benefit people with Hashimoto’s.
Vitamin D
Vitamin D is critical for immune system regulation and thyroid function. Many people with Hashimoto’s are deficient in vitamin D, which may exacerbate autoimmune activity and thyroid problems.
Studies show that supplementing with vitamin D can improve thyroid antibody levels and help restore thyroid hormone balance in Hashimoto’s patients. The recommended daily intake is around 4000–5000 IU per day, but optimal dosage may vary by individual.
Food sources of vitamin D
Good food sources of vitamin D include:
- Fatty fish like salmon, mackerel, and tuna
- Fortified foods like milk, yogurt, orange juice
- Egg yolks
- Mushrooms
- Fortified cereals
However, it can be difficult to get enough vitamin D through diet alone. Many people require supplements to reach optimal vitamin D status.
Selenium
Selenium is a mineral that plays an important role in thyroid hormone metabolism and protection against oxidative damage and thyroid autoimmunity. Selenium deficiency appears to be common among Hashimoto’s patients.
Studies demonstrate that selenium supplementation around 200 mcg per day can lower thyroid antibody levels and improve wellbeing in people with Hashimoto’s. High-selenium foods include:
- Brazil nuts
- Oysters
- Sunflower seeds
- Shiitake mushrooms
- Beef
- Eggs
- Spinach
- Tuna
- Legumes
Omega-3 Fatty Acids
Omega-3s are anti-inflammatory fats that may help control autoimmune responses in Hashimoto’s. The most potent omega-3s are EPA and DHA, found primarily in fatty fish.
Studies link higher omega-3 intake to improved thyroid antibody levels and thyroid hormone status in Hashimoto’s patients. Aim for at least two servings of fatty fish per week or consider an omega-3 supplement with around 1000-2000 mg of combined EPA/DHA daily.
Food sources of omega-3s
- Salmon
- Sardines
- Mackerel
- Herring
- Anchovies
- Walnuts
- Chia seeds
- Flaxseeds
Vitamin C
Vitamin C is a powerful antioxidant that can help reduce oxidative damage linked to Hashimoto’s disease progression. This vitamin also plays a role in immune health.
Studies demonstrate that vitamin C supplementation can decrease thyroid antibody levels and improve thyroid function in Hashimoto’s patients.
Aim for at least 200 mg of vitamin C daily from food and/or supplements. Rich dietary sources include:
- Citrus fruits
- Bell peppers
- Broccoli
- Brussels sprouts
- Strawberries
- Papaya
- Kiwi
Vitamin B12
Vitamin B12 helps regulate energy metabolism and neurological function. Low levels are common in people with autoimmune thyroid disorders like Hashimoto’s.
Studies link vitamin B12 supplementation with decreased thyroid peroxidase antibodies in Hashimoto’s patients. Aim for around 1000 mcg per day through food and/or supplements.
Food sources of vitamin B12 include:
- Shellfish
- Meat
- Eggs
- Dairy products
- Fortified cereals
Zinc
Zinc supports immune health, thyroid hormone synthesis, and enzyme function. Deficiency may increase the risk of thyroid inflammation and damage in Hashimoto’s.
Some studies indicate that zinc supplementation around 50 mg per day may help normalize thyroid hormone levels in people with hypothyroidism and Hashimoto’s. Zinc-rich foods include:
- Oysters
- Meats
- Pumpkin seeds
- Nuts and seeds
- Legumes
- Whole grains
Iron
Iron is essential for thyroid hormone synthesis and energy production. Iron deficiency can contribute to hypothyroidism and exacerbate Hashimoto’s symptoms like fatigue.
Ensuring adequate iron intake through food and supplements may help support thyroid function and energy levels. Good sources of iron include:
- Meats
- Poultry
- Seafood
- Spinach
- Beans
- Tofu
Aim for around 18 mg of iron daily for women and 8 mg for men. Iron supplements may be beneficial, but only take them if iron deficiency is confirmed through testing.
Foods to avoid with Hashimoto’s
Certain foods may exacerbate autoimmune responses and inflammation in people with Hashimoto’s. These include:
- Gluten: Found in wheat, barley, and rye. May trigger antibody production.
- Dairy: Can stimulate autoimmune reactions in some people.
- Soy: Contains compounds that interfere with thyroid function.
- Cruciferous vegetables: Goitrogens may suppress thyroid function if consumed in excess.
- Processed foods: High in inflammatory compounds.
- Sugar: Raises inflammation.
- Alcohol: Stresses the thyroid.
- Caffeine: Over-consumption stresses the adrenals.
While individual reactions vary, many people with Hashimoto’s feel their best following a gluten-free, dairy-free, and whole foods-based diet.
Other beneficial nutrients
Some other nutrients that may help manage Hashimoto’s include:
- Probiotics: support gut and immune health.
- Magnesium: regulates immune function and enzyme reactions.
- Vitamin B6: supports thyroid hormone activity.
- Iodine: crucial for thyroid hormone production. But excess iodine can also trigger autoimmune flares in some people.
Work with a healthcare practitioner to determine which specific micronutrients you may require through foods and supplements.
Conclusion
In summary, getting adequate intake of nutrients like vitamin D, selenium, omega-3s, vitamin C, vitamin B12, zinc, and iron from whole foods and supplements can help manage Hashimoto’s symptoms, lower antibody levels, and support overall thyroid health.
Along with a healthy diet, proper treatment of Hashimoto’s requires balancing thyroid hormone levels through medications, managing stress, staying active, and getting enough sleep.
Always speak to your healthcare provider before taking any new supplements, especially given the interaction between Hashimoto’s medications and certain vitamins.