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How to Support Optimal Thyroid Health Through Nutrition
Your thyroid may be small, but it plays a powerful role in how your body functions every day.
This butterfly-shaped gland at the base of your neck helps regulate metabolism, energy production, hormone balance, digestion, and even mood. When your thyroid isn’t supported properly, the effects can ripple throughout the body, often showing up as fatigue, weight changes, or brain fog long before anything looks “wrong” on paper.
Nutrition is one of the most foundational — and often overlooked — ways to support thyroid function.
Symptoms That May Signal a Need for Nutritional Support
Common Signs of Hypothyroidism (under-functioning)
- Low energy or persistent fatigue
- Constipation
- Brain fog or low mood
- Weight gain or difficulty losing weight
- Cold intolerance
- Dry skin, thinning hair, brittle nails
- Irregular menstrual cycles
Common Signs of Hyperthyroidism (over-functioning)
- Anxiety or irritability
- Rapid heartbeat
- Heat intolerance
- Weight loss despite normal or increased appetite
- Insomnia
- Hair loss
- Excessive sweating
How Nutrition Supports Optimal Thyroid Function
Your thyroid doesn’t operate independently. It depends on adequate fuel, key micronutrients, and metabolic signals to function efficiently.
The Role of Carbohydrates
While low-carb diets may be helpful short-term for certain people, staying too low-carb for extended periods can suppress thyroid function. Inadequate carbohydrate intake may reduce your body’s production of active T3, the hormone responsible for energy, warmth, and metabolic drive.
To support thyroid health, include consistent, whole-food carbohydrate sources such as:
- Sweet potatoes
- Whole grains (oats, quinoa, rice, buckwheat)
- Squash
- Fruit
- Legumes (beans, lentils, chickpeas)
Key Micronutrients for Thyroid Health
Selenium
Selenium supports the conversion of T4 to T3 and helps protect thyroid tissue from oxidative stress. Adequate intake may also help reduce thyroid antibodies in autoimmune cases.
Sources: Brazil nuts, sunflower seeds, wild-caught fish
Zinc
Zinc is essential for TSH production, immune balance, and hormone signaling. Low zinc levels can contribute to hair loss, fatigue, and impaired thyroid function.
Sources: Pumpkin seeds, oysters, beef
Iron
Iron is required for thyroid hormone production and oxygen delivery to cells. Iron deficiency can mimic or worsen hypothyroid symptoms, particularly fatigue and hair thinning. Using a cast iron pan is another easy way to add some extra iron into your food.
Sources: Red meat, poultry, lentils, spinach, eggs
Iodine
Iodine is essential in production of thyroid hormones. Using iodized salt at home can be a simple way to support iodine intake, since many specialty sea and himalayan salts aren’t iodized. More isn’t better, though. Excess iodine may worsen thyroid dysfunction, particularly in autoimmune conditions, so you should avoid supplementation unless directed by a healthcare provider. For most people, meeting iodine needs through food and moderate iodized salt use is sufficient.
Sources: Iodized salt, seaweed, seafood, eggs, and dairy products
Why Understanding Your Thyroid Matters
Most conventional thyroid screenings only measure TSH (thyroid-stimulating hormone). While this marker has value, it doesn’t reflect how well thyroid hormones are being produced, converted, or used by your cells.
I generally like to see a TSH of 2.5 or under for optimal function. Conventional guidelines, however, often don’t flag concerns until TSH rises above 4.0 or 5.0 mU/L. This gap means many people are told their thyroid is “normal” despite ongoing symptoms — and nutrition support is often never addressed.
A full thyroid panel provides more insight and typically includes:
- Free T3
- Free T4
- Reverse T3
- Thyroid peroxidase (TPO) antibodies
- Thyroglobulin antibodies
This more complete picture helps identify early thyroid dysfunction and autoimmune conditions like Hashimoto’s, where nutrition plays a particularly important role in immune and inflammatory balance.
Bottom Line
Supporting optimal thyroid health goes far beyond a single lab value or diagnosis. Nutrition plays a foundational role in how well your thyroid hormones are produced, converted, and utilized — and small, strategic changes can make a meaningful difference over time.
If you suspect your thyroid isn’t functioning optimally, or if your labs are technically “normal” but your symptoms persist, it may be time to look more closely at how you’re fueling and supporting your body.
If this topic feels overwhelming, that’s completely normal. Thyroid health is nuanced, and context matters, which is exactly where individualized nutrition support and coaching can help.
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