Nutrition Strategies for Managing Thyroid Health

We talk a lot about the reproductive system when it comes to hormone health, but hormones are much larger than just simply periods and pregnancy. We have to talk about more of the endocrine system! Enter stage left, the thyroid!

The thyroid is a butterfly-shaped gland in the neck and is involved heavily in regulating metabolism, energy production, and overall hormonal balance. Think of the thyroid as the “barometer” of the human body, both measuring metabolism’s functions and responding to them when necessary such as increasing or decreasing the speed of various chemical reactions.

When thyroid function becomes compromised, whether due to conditions like hypothyroidism or underactive thyroid, or hyperthyroidism or overactive thyroid, energy levels, mood, digestion and so much more can be disrupted. Medication is usually necessary to manage thyroid conditions, supplementing the thyroid hormone or preventing excessive production of thyroid hormone, but nutrition can be an additional tool to support the function of this fabulous little organ and feel well in the process.

Iodine is one of the key nutrients required for the production of thyroid hormones T3 and T4. Both deficiency and excess iodine can interfere with thyroid health, leading to issues like goiter, which is an enlargement of the thyroid, and hormone imbalance that contributes to concerns such as irregular periods or infertility. Foods such as seaweed (think nori, kelp and wakame varieties), dairy products and fish such as cod, shrimp and tuna offer iodine alongside other incredible nutrients. It’s important to prioritize food sources as high dose supplements can accidentally trigger thyroid dysfunction, especially for folks who already experience autoimmune thyroid conditions.

Selenium is also an essential mineral, helping to convert the thyroid hormone T4 into its active form, T3. It has antioxidant properties that additionally protect the thyroid from oxidative stress and inflammation, as well as other organs and tissues of the body. Studies have shown that adequate selenium levels may help reduce the risk of thyroid-related autoimmune diseases, which is great news for those with a family history of these. Brazil nuts are a rich source and can pack a punch in small servings - one or two per day is all you need if you include these as a specific source! Sardines and sunflower seeds are also great sources to consider, offering nutritious fats that can act as building blocks for other hormones as well.

Zinc is another essential mineral for thyroid function. It plays a role in hormone production, particularly in the conversion of T4 to T3, and helps to maintain healthy immune function of the body. Zinc deficiency can exacerbate hypothyroid symptoms like fatigue, hair loss, and impaired cognitive function. It’s relatively easy to avoid this, thankfully, as zinc is commonly found in foods such as pumpkin seeds, red meat and poultry and legumes. Whether you’re eating a plant-based diet or a typical meat-containing diet, you’ll have lots of options to choose from!

Are there any foods that have to be avoided for thyroid conditions? Certain foods, known as goitrogens, can interfere with thyroid function, especially when consumed in large quantities. Goitrogens can inhibit the thyroid's ability to take up iodine, which may result in a reduced production of thyroid hormones. These foods include cruciferous vegetables like broccoli, cauliflower, kale, and cabbage, as well as soy-based products like tofu and soy milk. Context is important - if these are your primary proteins and vegetables, you may want to consider adding other types to limit the total dose you receive. And you may even experiment with smaller servings so you can still enjoy them as part of a well-planned and balanced eating pattern. You can also reduce the goitrogenic effects by cooking these foods by steaming or boiling.

While it’s not as commonly understood as part of the endocrine system, the digestive system has the capacity to offer endocrine support! A healthy gut microbiome supports the conversion of thyroid hormones to their active form, helps regulate the immune system overall, and reduces inflammation that can wreck havoc in the body - think managing thyroid health alongside endometriosis or PCOS, which may come with symptoms of pain or swelling. Studies show that a weakened digestive system may also exacerbate autoimmune thyroid conditions like Hashimoto’s disease and Graves' disease. Prioritizing probiotics from food sources, like fermented foods, and a variety of whole grains and produce helps to populate and feed the gut microbiome for health and wellness. Some folks may find consuming bone broth both supports digestive symptom relief and long-term digestive health, potentially related to consumption of collagen that can be used for the intestinal lining, but don’t feel that this is an essential. Focusing on protein intake offers the building blocks that the body can use to make collagen!

An overarching pattern of eating that prioritizes anti-inflammatory foods is a worthwhile venture. Now, if you’ve been here before, you know that inflammation itself is not the problem - the body uses inflammation to bring white and red blood cells, platelets, oxygen and other nutrients to sites of tissue damage for healing. We need it to be effective and efficient (which is a combination of terms that always brings me back to my first year business course and remembering Operations Management). Chronic inflammation, or inflammation that takes a long time to heal from, can exacerbate thyroid disorders, especially autoimmune thyroid conditions like Hashimoto’s thyroiditis. Foods rich in omega-3s like salmon and flaxseeds, the spices turmeric and ginger, and berries all can act as antioxidants to combat oxidative stress and improve the inflammatory response.

While things like sugar, salt and caffeine are sometimes blamed for inflammation, it’s important to understand that these don’t directly cause inflammation but can be indicators of needing dietary changes that better support antioxidant intake - for example, high sugar snacks indicating low energy levels and unstable blood sugar that can be addressed by pairing with other foods. Dairy and gluten are not necessarily inflammatory either for this population, but work with your provider if you’re concerned about them.

The thyroid might be small, but man is it mighty! Using both medical and lifestyle interventions, including nutrition, helps you to support this small friend in its big venture and feel your best.