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5 Nutrients to support your Thyroid!

Updated: Mar 18, 2023

Did you know that the thyroid effects every single cell in your body?! You read that right and so supporting your thyroid gland is SUPER important for many, many functions in the body including regulating energy, metabolism and body weight.

The thyroid is a butterfly shaped organ that sits in your throat and while it's small it is MIGHTY in it's function. When the thyroid is not producing enough thyroid hormones a condition called Hypothyroidism can occur.

Symptoms of a low functioning thyroid gland include:

  • fatigue

  • sluggishness

  • unexplained weight gain

  • depression

  • constipation

  • hoarseness

  • memory loss and or/ poor mental concentration

  • cold hands and feet and intolerance to the cold

  • dry, rough skin

  • coarse, dry, or thinning hair

  • menstrual irregularities

  • edema

  • muscle aches

  • headaches

  • decreased libido

That's a long list of symptoms and that's not even all of them! Today I am going to discuss five of the nutrients that are super important to support this butterfly shaped organ and some food sources of where to find them. Let's dig in!

1. Iodine is critical for thyroid hormone production. Iodine is added to an amino acid called tyrosine (found in animal and plant based protein containing foods) to create thyroid hormones. A deficiency in Iodine leads to hypothyroidism and can result in an enlargement of the thyroid gland (called a goiter).

Good sources of Iodine include:

  • Seaweed (especially kelp)

  • Fish

  • Shellfish

Note: higher intake of iodine may be problematic for individuals with autoimmune thyroid disease - always talk with your healthcare provider to determine the right levels for you

2. Selenium is required for an enzyme that converts inactive T4 hormone into the active T3 hormone and individuals with lower levels have been shown to have higher instances of thyroid disease. Selenium has been shown to normalize thyroid function and decrease thyroid antibody levels (in cases of autoimmune thyroid disease).

Good sources of Selenium include:

  • Brazil nuts

  • Oats

  • Turnip

  • Brown rice

  • Garlic

3. Zinc may contribute to the conversion of inactive T4 hormone to active T3 hormone that can be utilized by the cells. Zinc supplementation has also been shown to normalize thyroid levels.

Good sources of Zinc include:

  • Pumpkin seeds

  • Pumpkin seed oil

  • Oysters

  • Ginger

  • Pecans

  • Split peas

4. Iron deficiency can negatively impact the production of thyroid hormone. Iron carries oxygen to the cells and the thyroid can't work properly without sufficient oxygen.

Good sources of Iron include:

  • Kelp

  • Brewer's yeast

  • Blackstrap molasses

  • Pumpkin seeds

  • Spinach

  • Beef liver

5. Vitamin A is another important nutrient for thyroid health and can help activate thyroid hormone receptors. Deficiencies have been associated with thyroid dysfunction.

Good sources of Vitamin A include:

  • Butter* or ghee

  • Whole milk*

  • Liver

  • Beta-carotene rich foods (can be converted into Vitamin A)

    • Squashes

    • Sweet Potatoes

    • Carrots

    • Yams

    • Yellow and Orange Bell Peppers

*Contain dairy which many individuals with thyroid issues are sensitive to


If you're dealing with frustrating symptoms of Hypothyroidism and/or Hashimoto's there are many nutritional and lifestyle strategies that can help get your symptoms under control and feel yourself again. Book a FREE Discovery Call with me to find out more!


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