7 Necessary Nutrients for Thyroid Health
There are a lot of things that can interfere with the function of the thyroid gland, causing it to become over or more commonly, underactive.
Some of those include:
Poor diet (sugars, gluten, inflammatory oils & refined grains)
Toxins (fluoride, fragrance, etc.)
Heavy metals
Nutrient deficiencies
Poor gut health & leaky gut
Chronic infections
High stress (or chronic low-grade stress)
Medications
When nutrients are depleted, our bodies don’t have the raw materials they need to rebuild and keep things functioning optimally. Depletions will eventually result in breakdown and poor cell communication, which affects thyroid health.
Here are the top 7 nutrients for thyroid health:
Zinc
Zinc is needed for the production of thyroid hormone and the conversion of T4 (inactive thyroid hormone) to T3 (active thyroid hormone). It is also necessary for allowing thyroid hormones to talk to our cell receptors properly.
Additionally, zinc is essential for thymus and immune function. This is important if your thyroid is underactive, as many people with hypothyroidism and HPA-axis dysfunction struggle with frequent infections.
You can find zinc in pumpkin seeds, oysters and ginger. It may also be taken as a supplement for more therapeutic doses.
Vitamin D
Vitamin D is actually not a vitamin, but a hormone! It’s needed for numerous biological functions in the body, including thyroid function. It helps transport thyroid hormone into our cells and is commonly deficient in those with hypothyroidism.
The best way to get vitamin D is to spend adequate time in the sun daily! In the winter months especially, vitamin D3 should be supplemented for thyroid health. We recommend using a vitamin D3 that also contains K2.
You can get small amounts of vitamin D in wild salmon and sardines.
Selenium
Selenium is an important player in thyroid health, as it’s needed for the production and conversion of thyroid hormones also.
Did you know that the birth control pill depletes many of these nutrients needed for thyroid health?! It’s also a major contributor to gut problems and autoimmunity.
Brazil nuts are an excellent source of selenium and you only need to have two or three each day. Additionally organ meats, seafood and grass-fed beef are good options.
Iodine
Iodine is a key component of thyroid hormone. The source matters though and table salt that has been iodized should be avoided - it also contains sugar!
Some great sources of iodine include seaweed, kelp and a whole food salt, such as Redmond’s Real Salt.
Omega-3 fatty acids
Omega-3‘s help build cell membranes and allow our hormones to effectively communicate with receptors and enter the cells. They aid thyroid function, balance hormones, support mood and lower inflammation.
Some of the best sources of omega-3‘s include wild fatty fish, oysters, macadamia nuts and avocados.
You can also take a high quality fish oil supplement made from sardines and anchovies that has been third-party tested for contaminants like PCBs and heavy metals.
B vitamins
B Vitamins are essential for energy production, because they fuel our mitochondria, which are our cellular engines. B vitamins are also key for synthesizing thyroid hormone.
One of the best sources of B vitamins, including B12, is grass fed-beef, beef liver, chicken, legumes, nuts, seeds and dark leafy greens.
Magnesium
Magnesium is a fantastic hormone-supportive mineral. It’s required for over 300 reactions in the body, including regulating blood pressure, aiding sleep, calming the nervous system, supporting mood and improving thyroid and adrenal function.
We frequently recommend this in supplement form to our clients for a variety of concerns. Food sources include grass fed-beef, cocao, dark leafy green vegetables, fish, sunflower seeds, avocado and beans.
Which foods will you start incorporating today?
P.S. If you’re looking for more answers when it comes to your thyroid, we offer Comprehensive Thyroid Panels. Email us at hello@winnipegnutrition.com to get started.
Asher Kleiber
Registered Holistic Nutritionist™
Sources:
