Top Supplements for Thyroid Health
November 26, 2019
Although the thyroid gland is tiny, it’s mighty. It plays a vital role in regulating weight, energy, body temperature and more. If you want to keep your thyroid gland in tip-top shape, check out the following nutrients.
Keep iodine levels in check to ensure steady thyroid hormone production. Deficiency, though uncommon in the U.S., can lead to thyroid issues. If you aren’t getting enough through diet (iodine is found in table salt, dairy products, seafood, meat, some bread, eggs, and local produce) be sure it’s in your multivitamin.
Recommended dose:150 mcg (220 mcg daily for pregnant women, 290 mcg daily for breast-feeding women).
Don’t forget selenium
Found naturally in meat, fish, Brazil nuts, grain products, and mushrooms, the mineral selenium helps with both production of T4 thyroid hormone (thyroxine) in the thyroid gland and its conversion to the active form of T3 (thyronine). The thyroid gland has one of the body’s highest concentrations of selenium. Studies have shown that blood levels of selenium decrease with age and digestive conditions may also cause deficiency, so make sure you’re getting enough of this important mineral.
Recommended dose: 200–300 mcg daily. Do not exceed 400 mcg daily without guidance from your physician.
Ashwagandha (Withania somnifera)
Acts as an adaptogen—a substance that helps balance hormone excesses or deficits by boosting the efficiency of the sites where hormones bind with cells. Used in Ayurvedic medicine to help resolve adrenal and thyroid hormone imbalances, ashwagandha allows the body to better cope with stress.
Recommended dose: 600 mg per day
Necessary for proper function of more than 300 enzymes, this mineral helps the body convert the thyroid hormone thyroxine (T4) to triiodothyronine (T3), an important process for maintaining steady thyroid function.
Recommended dose: 40 mg for low thyroid
Produced in the skin by exposure to the sun, and found in fatty fish (such as mackerel, sardines, and salmon), egg yolks, and fortified foods, vitamin D is a cofactor for thyroid hormone production. With the use of sunscreen vitamin D deficiency has become more common, and it’s even more so in people with thyroid issues.
Recommended dose: 1,000–2,000 IU daily
Fatigue due to low iron levels or anemia may signal an underactive thyroid because iron helps activate thyroid hormones. For prevention, eat iron-rich foods such as lean red meats, fish, poultry, and legumes, and consider taking supplements to reach adequate levels.
Recommended dose:15–30 mg of elemental iron daily. (Take 30–90 mg daily if you have mild to moderate anemia.) For best absorption, choose a chelated supplement that includes vitamin C. Please note: accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under six.
Could your thyroid be the hidden cause of your weight woes or being in the doldrums? Then it may be a good idea to keep these nutrients in mind.