Which Foods and Supplements Encourage a Healthy Thyroid‡

Which Foods and Supplements Encourage a Healthy Thyroid‡

What You’ll Learn: In this blog we will discuss what the thyroid is, why it’s important to overall health and which foods and supplements help encourage a healthy thyroid. ‡

Our thyroid has more influence over us than we think. A sluggish thyroid, or a thyroid that might not be as efficient at secreting thyroid hormone into the bloodstream, even at a normal range, may lead to feelings of tiredness, a decreased metabolism and an increase in weight circumference.1 Research suggests that the thyroid can impact the immune system response.2 So, it’s safe to assume that the thyroid is a major part of our overall wellness.

The thyroid helps synthesize hormones that help regulate heart rate, blood pressure, body temperature and metabolism including the rate at which food is converted into energy. The thyroid hormones, thyroxine or tetraiodothyronine (T4) and triiodothyronine (T3), are vital for the function of the cells in the body.3

Keep reading to learn more about foods and supplements that encourage a healthy thyroid.‡

Herbal Supplements for a Healthy Thyroid

There are many holistic methods we can explore to help encourage a healthy thyroid. One way is by focusing on natural herbals that have positive impact on the thyroid gland and overall health.‡

For example, our Thyroid Support Complex contains 100 mg of forskolin from Coleus forskolii extract, which is an herbal that has been shown to support thyroid hormone metabolism.4‡ Thyroid hormone metabolism is an important aspect of thyroid hormone regulation. It maintains the resting metabolic rate and other key factors of homeostasis such as oxygen consumption, respiration rate and overall body temperature.5‡

Other botanical ingredients like guggul and curcumin help neutralize free radicals that may compromise the efficiency of conversion of the thyroid hormone thyroxine (T4) to the active triiodothyronine (T3) hormone.6‡ Only certain primary organs such as the liver, kidneys, muscle mass and the thyroid can convert T4 into T3. Other organs such as the gut, bones, muscles, adipose tissue, heart and even the central nervous system may help support the conversion of T4 to T3.7,8 Appropriate regulation of this de-iodination process of activating thyroid hormones is important because both thyroid hormones regulate the rate the body uses calories for energy, ultimately influencing your metabolism.9

Our Thyroid Support Complex provides 150 mg of guggul and 100 mg of turmeric standardized to contain 95% of the active ingredient in turmeric, curcuminoids. Not to mention, the ashwagandha that’s included in this formula has been shown to help support healthy thyroid function and relaxation.10 Now that we've covered herbal ingredients, let's move on to nutritional strategies to encourage a healthy thyroid.‡

Foods to Encourage a Healthy Thyroid

It’s important to note that there is no specific “thyroid diet” set for those dealing with a sluggish thyroid. Instead, it’s important to focus on eating nutritious foods. Research suggests that eating a variety of fruits, veggies, nuts and whole grains helps support overall health and has a beneficial influence on thyroid health. Lean proteins from fish, chicken and legumes, as well as healthy fats such as olive oil have been shown to support a healthy thyroid.11‡

Recent studies suggest that gluten-free diets and elimination diets aimed at reducing potential histamine or allergic reactions in the body could be beneficial.12‡

Vitamins and Minerals for a Healthy Thyroid

We can’t talk about foods that encourage a healthy thyroid without discussing specific nutrients, vitamins and minerals. Let’s dive deeper into specific nutrients, how they support the thyroid and the foods that contain these nutrients.

Iodine
Iodine is an essential mineral that directly impacts the thyroid gland and thyroid hormones. Iodine is important because it is absorbed by the thyroid gland and supports the formation of thyroid hormones.13 Thyroid hormones (T3 and T4) are made from iodine and tyrosine, an amino acid you get from protein-containing foods.‡

There are many natural sources of iodine, such as fish, seaweed, shrimp and other seafood. Dairy products such as milk, yogurt, cheese and eggs are also good sources of iodine. In many developed countries like the U.S., iodine is added to salt to help ensure people are getting enough of it.14 It’s important to note that iodine needs may vary when supporting thyroid health. We always encourage speaking with your healthcare provider to determine if additional iodine is a good fit for your unique nutritional needs.‡

Selenium
Selenium, another crucial mineral for thyroid health, also aids in protecting the body from oxidative stress.‡

Selenium-rich foods include Brazil nuts, fish like tuna and sardines, eggs and legumes.15 As part of a balanced approach to thyroid health, our Thyroid Support Complex contains 200 mcg of selenium per serving to help meet your daily needs.

It’s important to note that selenium may not be for everyone. We always encourage speaking with your healthcare provider to determine if selenium is a good fit for your unique nutritional needs.‡

Zinc
Zinc, a cofactor for many enzymatic reactions in the body, aids in thyroid hormone production and overall thyroid function.‡

There are many natural sources of zinc found in the foods we eat. For example, fish, in particular crustaceans like oysters, crab and lobster are well established sources of zinc. Other food sources of zinc include beef, pork, tofu, oats and other fortified grains, cashews and chickpeas.16

Some research suggests that zinc may play a role in thyroid hormone metabolism, specifically by encouraging thyroid stimulating hormone (TSH) synthesis. Additionally, healthy blood concentrations of zinc within normal ranges may support the levels of serum T3, T4 and TSH.17‡

Our Thyroid Support Complex contains 20 mg of elemental zinc to help support a healthy thyroid.‡

Other Nutrients
Enriching your body with nourishing foods rich in a variety of vitamins and minerals is a helpful way to encourage a healthy thyroid. Some other nutrients that support a healthy thyroid include vitamin A and vitamin D.

Research suggests that combining vitamin A with zinc can aid thyroid function, particularly for individuals with a sluggish thyroid. Additionally, vitamin D supplementation might be beneficial, as it may assist in regulating TSH levels and calcium concentration.19

Magnesium helps with converting carbohydrates, amino acids and proteins into energy. Supplementation with magnesium may also help support the thyroid.20‡

Lastly, women often deal with low iron levels. Some evidence suggests that maintaining adequate iron status may be a helpful way of maintaining thyroid function.21‡

Supplements for Thyroid Health

There are many natural ways we can help support our thyroid health. From herbals to vitamins and minerals to even different foods to include in your diet, there are many holistic approaches to choose. Pure Encapsulations® offers a variety of different products, like our Thyroid Support Complex to help optimize your health and wellness. Visit us today and discover which supplements may help support your thyroid health.‡

 

  1. Cleveland Clinic. (2020, April 19). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/12120-hypothyroidism
  2. Wenzek C, et al. The interplay of thyroid hormones and the immune system - where we stand and why we need to know about it. Eur J Endocrinol. 2022 Mar 23;186(5):R65-R77. doi: 10.1530/EJE-21-1171. PMID: 35175936; PMCID: PMC9010816.
  3. Farhangi MA, et al. J Am Coll Nutr. 2012 Aug;31(4):268-74
  4. Godard MP, et al. Obes Res. 2005 Aug;13(8):1335-43
  5. Shahid, M. A., et al. (2024). Physiology, Thyroid Hormone. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK500006
  6. Mahmoodianfard S, et al. J Am Coll Nutr. 2015;34(5):391-9
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  9. Cleveland Clinic. (2022, February 15). Thyroid Hormone: What It Is & Function. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22391-thyroid-hormone
  10. Chandrasekhar K, et. Al.Indian J Psychol Med. 2012 Jul-Sep; 34(3): 255-262
  11. Healthy eating for a healthy thyroid. (2017, December 7). Harvard Health. https://www.health.harvard.edu/staying-healthy/healthy-eating-for-a-healthy-thyroid
  12. Danailova, Y., et al. (2022). Nutritional Management of Thyroiditis of Hashimoto. ProQuest, 23(9), 5144. https://doi.org/10.3390/ijms23095144
  13. Gardner DF, et al. Clin Endocrinol (Oxf) 1988 Mar;28(3):283-8
  14. What is iodine and what does it do? (n.d.). Retrieved March 20, 2024, from https://ods.od.nih.gov/pdf/factsheets/iodine-consumer.pdf
  15. Gorini, F., et al. (2021). Selenium: An Element of Life Essential for Thyroid Function. Molecules, 26(23), 7084. https://doi.org/10.3390/molecules26237084
  16. Office of Dietary Supplements - Zinc. (n.d.). Ods.od.nih.gov. Retrieved March 2, 2023, from https://ods.od.nih.gov/factsheets/Zinc-Consumer
  17. Severo, J. S., et al. (2019). The Role of Zinc in Thyroid Hormones Metabolism. International Journal for Vitamin and Nutrition Research. Internationale Zeitschrift Fur Vitamin- Und Ernahrungsforschung. Journal International de Vitaminologie et de Nutrition, 89(1-2), 80–88. https://doi.org/10.1024/0300-9831/a000262
  18. Rabbani, E., et al. (2021). Biological Trace Element Research. https://doi.org/10.1007/s12011-020-02548-3
  19. Talaei, A., et al. (2018)., 22(5), 584. https://doi.org/10.4103/ijem.ijem_603_17
  20. Khan, S. Z. A, et al. (2020). Cureus, 12(10), e11008. https://doi.org/10.7759/cureus.11008
  21. Luo J, et al. Front Endocrinol (Lausanne). 2021 Feb 25;12:629831. doi: 10.3389/fendo.2021.629831. PMID: 33716980; PMCID: PMC7947868.‌

 

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