The thyroid gland has many functions in the body, including the management of your metabolism (and therefore weight), digestion, skin health and many more areas of physiology. When it comes to supporting thyroid health, correct nutrition is paramount, with many nutrients playing an important role in the health of the thyroid. 

Here are our top 8 tips for supporting thyroid health. 

An underactive thyroid may be a result of nutritional deficiencies of iodine or tyrosine, the essential building blocks required for the production of thyroid hormones.

Tyrosine is an amino acid found in animal foods such as beef, salmon, poultry and dairy products. Plant-based sources include tofu and haricot beans. Meeting your daily requirements for protein will support tyrosine levels. This article provides more information about how much protein you require daily, and how to achieve the right balance. 

Iodine is a trace element found in seaweed, fish, seafood and eggs. Followers of a plant-based diet may have a low intake of this essential nutrient and wish to consider supplementation with the recommended daily intake of 150mcg, as too much iodine can be just as detrimental to thyroid health as too little. 

T3 (triiodothyronine) is considered to be the most biologically active thyroid hormone, produced from T4 (thyroxine). The conversion of T4 to T3 is dependent on the supply of these four essential nutrients: zinc, copper, iron and selenium. Sources include seeds, cashews, chickpeas and lentils. Zinc can also be obtained from oysters and grass-fed meats; copper and iron from soybeans; whilst seafood and grass-fed meats contain richer sources of selenium.

Oxidative damage may lead to injury to cells of the thyroid, with selenium and vitamin E showing promise when supporting thyroid health. Sources of vitamin E include sunflower seeds, almonds, peanuts, avocado and dark green leafy vegetables. As indicated above, sources of selenium include seafood and grass-fed meats, as well as tofu, brown rice and sunflower and sesame seeds.

TIP: Pure & Essential Advanced Multivitamin & Minerals contains a plant-based source of iodine, zinc, iron, copper, vitamin E and selenium, at optimal doses to support thyroid function. 

When it comes to supporting the health of the thyroid, the long-chain omega-3 EPA is effective at reducing inflammation which may occur as a result of a condition such as Hashimoto’s, de Quervain’s or postpartum thyroiditis. Fluctuating levels of thyroid hormones, as seen in individuals who fluctuate between hypo- and hyper-thyroiditis can also cause additional inflammation.

Not only does EPA support inflammation, but it is also required to support the production of T4 and improving sensitivity to thyroid hormones. For those with low or no consumption of fish, consider an omega-3 EPA supplement from fish oil, or EPA & DHA algae oil. 

Whilst consuming iodine is important for supporting the production of thyroid hormones, some vegetables contain goitrogens, which can block the absorption of iodine. Goitrogen-containing foods include spinach, Brussels sprouts, broccoli and strawberries. Cooking these foods reduces their goitrogenic effect and is therefore recommended for those with thyroid problems.

Stress release, relaxation, rest and adequate sleep are all paramount in ensuring proper functioning of the thyroid gland. Consider relaxing forms of exercise, such as yoga or walking, for an initial phase of approximately three months, whilst also adopting healthy sleeping habits; perhaps go to bed an hour earlier than usual.

If you display symptoms of a underactive thyroid (weight gain or difficulty losing weight, sensitivity to cold, a swollen neck, brittle hair, brittle nails, dry skin, sluggish digestion and constipation), or overactive thyroid (swelling in the neck, weight loss or difficulty putting on weight, an elevated heart rate, an increased feeling of stress and anxiety, excess skin tissue growth, and diarrhoea), you may wish to speak to your GP about your symptoms. They will be able to arrange a blood test, often testing TSH (thyroid-stimulating hormone, responsible for telling your thyroid to produce thyroid hormones) and T4 levels in the blood. Whilst this may lead to a diagnosis, sub-clinical thyroid dysfunction, particularly an underactive thyroid, is rarely identified and diagnosed by the GP. If your GP gives you the all-clear but you still feel that your thyroid health is sub-optimal, consider speaking to a nutritionist who can arrange a private thyroid test. A full thyroid panel can test a wider range of thyroid hormones and provide a greater understanding of thyroid status.