Key Nutrients for Healthy Thyroid Function

Dr. Linda J. Dobberstein, DC, Board Certified in Clinical Nutrition

Thyroid hormone influences every system in your body, affecting metabolism and weight, hair and skin health, bowel motility and gallbladder function, cholesterol, mood, body temperature, adrenals, mitochondrial energy production and more. To accomplish these daily duties your thyroid needs several key nutrients. Maintaining optimal nutrient status is essential to protect and enhance thyroid function. 

Several nutrients are essential for thyroid gland function, protection, hormone production, and activation. Various minerals, vitamins, antioxidants, proteins, and even omega-3 fish oils support and protect thyroid hormone metabolism. Here are some highlights for key nutrients. 

1.    Iodine

Iodine is a trace mineral necessary for the formation of thyroid hormone. Together with tyrosine, an amino acid found largely in red meat, poultry, fish, cheese, and yogurt, they make up the structure of T4 and T3 thyroid hormone. 

The US RDA for iodine in adult men and women is 150 mcg/day. The RDA for women who are pregnant or breastfeeding is 220- 290 mcg/day. The RDA for infants 0-12 months is 110-130 mcg/day. Children ages 1-13 years is 90-120 mcg/day. This dose is usually sufficient if iodine stores in your body are adequate. World organizations recommend 1.0-1.8 mg of iodine daily for replenishing iodine stores. Higher iodine intake of 1-6 mg per day acts as an antioxidant.

Increasing numbers of children and adults worldwide have insufficient iodine intake which contributes to changes in the thyroid gland architecture. Many fail to get sufficient iodine intake as they avoid salt, use gourmet salts or have a diet predominantly of fruits, vegetables, animal proteins, legumes, etc. that contains little to no iodine. 

Dietary sources of iodine include seaweed, fish, dairy, eggs, and enriched breads and pastas. Also note that if your iodine levels are low, a high intake of raw cruciferous vegetables (broccoli, Bok choy, Brussels sprouts, cabbage, cauliflower, garden cress, mustard plant, etc), millet, and cassava may interfere with its absorption. Cooking the cruciferous vegetables deactivates the compounds that interfere with iodine. 

Iodine requires vitamin A and selenium along with B vitamins, vitamin C, magnesium, and other antioxidants to be properly metabolized and used in your body. 

Excessive iodine consumption can cause the thyroid to have a temporary shutdown in thyroid hormone production (Wolff-Chaikoff effect) or it may contribute to overactivity and high levels of oxidative stress in the gland. Individuals with iodine sensitivity or underlying thyroid disease should consult with their health care professional about iodine intake.  

Iodine and Infants

It is important to briefly mention iodine needs for infants, as it is an essential nutrient for normal growth and development. Levels in breast milk can vary considerably based on diet or lack of iodine during pregnancy greatly impacting neuroendocrine and overall health. Recent research shows that many commercial and organic baby food products lack sufficient iodine that can negatively affect an infant’s cognitive development and function for life. Iodine is essential during pregnancy and infancy. 

2.    Selenium

The thyroid gland contains the highest concentration of selenium in the body. This trace mineral quenches hydrogen peroxide free radicals produced during the production of thyroid hormone. Selenium is also required for the conversion of T4 to active T3 and the transport of thyroid hormone to tissues throughout the body. Selenium works closely together with glutathione, the master antioxidant, in the thyroid gland and throughout the body. 

Selenomethionene is the preferred supplement form of selenium due to its superior bioavailability and absorption. The RDA for selenium is 55 mcg/day with higher doses of 400 mcg/day used for more significant support. 

3.    Iron

Iron is required also for the normal production and function of thyroid hormone. It plays a central role in activation of critical enzyme pathways and several proteins related to thyroid hormone synthesis. Maintaining healthy iron levels impacts thyroid hormone production and activity which is especially important in women of reproductive age.  

Iron deficiency is the most common mineral deficiency affecting nearly 2 billion people worldwide. Individuals on plant-based diets or who restrict red meat consumption, have underlying malabsorption, or use aspirin or other medication that deplete iron, may need supplement support. Heavy periods, pregnancy or breastfeeding may increase women’s needs for iron. 

Get your iron and serum ferritin levels checked to ensure healthy iron levels. Too much and too little iron are both problematic. A serum ferritin level above 100 µg/l or mid-range is considered ideal for menstruating women. 

At Wellness Resources, we use high absorption, gentle iron bisglycinate paired with vitamin C and bioactive B12 for optimum absorption and energy production.

4.    Zinc

Zinc, another trace mineral, assists several enzymes involved with thyroid hormone production and metabolism. Zinc also provides antioxidant support protecting DNA/RNA and other proteins against oxidative stress and mitigating inflammatory responses. Zinc is required for cell signaling and immune responses to maintain a healthy balance in immune compounds such asTh1, Th2, Th17 and Treg cells. 

Zinc is also required for over 300 enzyme reactions in the body and is needed for growth and development, muscles, hair, skin, nails, adrenals, prostate, ovarian function, immune health, and more. 

5.    Copper 

Copper is a trace mineral that is required for the conversion of inactive T4 to the bioactive T3 hormone. It acts as an antioxidant for cells and is necessary for the function of tyrosine enzyme pathways.  

High levels of copper in the thyroid and body, however, can cause oxidative stress and damage to cellular tissues and interfere with thyroid function. Some individuals have genetic disorders that cause them to retain copper. Low protein diets and high zinc supplementation interfere with copper absorption causing low levels of copper. 

If you have thyroid concerns, too much and too little iron, copper, and zinc can adversely affect thyroid function. Zinc, copper, and iron deficiencies often overlap and are under-recognized. 
Have your practitioner test your copper, zinc, and iron levels to optimize your care and needs. 

Wellness Resources Strengthener Plus contains both zinc and copper for a healthy mineral balance.

6.    Glutathione

Glutathione is a master antioxidant system critical for your whole body. It works together with selenium to protect against oxidative stress and remove excessive hydrogen peroxide that is produced during the manufacture of thyroid hormone. 

Glutathione is essential to protect cells from excessive oxidative stress and foreign invaders such as germs and chemicals. Glutathione helps maintain immune system homeostasis which helps balance Th1, Th2, Th17, cytokines, and other compounds. These are critical needs for the thyroid as well as the gut, liver, and brain. 

7.    Vitamin D

Vitamin D plays several fundamental roles in the regulation and activities of your innate and adaptive immune system. This greatly influences immune system homeostasis relationship with the thyroid gland. Decades of research show that your vitamin D status directly impacts your thyroid function and tolerance to stressors. Every cell in your body has a receptor site for thyroid hormones and vitamin D creating a synergistic relationship. 

Many individuals fall short of sufficient vitamin D levels even in the summertime or when in warmer climates. Test. Don’t guess. 

8.    Adaptogens

It is also important to provide your thyroid gland with nutrients that help your brain, adrenals, and thyroid adapt to stress as this is crucial for so many. High stress levels can readily dampen thyroid function. Addressing life’s challenges with stress-relief techniques and behaviors, healthy lifestyle and the use of adaptogenic herbs aids in this support. 

Herbal adaptogens that support stress resiliency in the brain for the brain, thyroid, and adrenal glands include ashwagandha as well as holy basil, cordyceps, eleutherococcus, and Rhodiola rosea. 

High Quality Nutritional Support

The Western diet, restrictive diets, gastrointestinal dysfunction, drug-nutrient depletions, high stress, and many other factors compete or interfere with healthy thyroid function. Protecting and supporting your thyroid is necessary in today’s challenging world. Consider support such as: 

•    Thyroid Helper: contains tyrosine, selenium, manganese, ashwagandha, and guggulipid to enhance thyroid hormone function and production. 

•    Daily Energy Multiple Vitamin: superior quality, bioactive multiple vitamin for stress, energy, and daily needs.

•    Iosol Iodine: liquid, water-soluble form of iodine, formulated without potassium iodine 

•    Vitamin D: required by all cells to assist thyroid hormone activity and nearly 1000 gene activities.  Available in 1000 IU, 2500 IU,20 or 5000 IU. 

•    Adrenal Helper contains a blend of herbal adaptogens and provides stellar essential support synergistic with the above supplements. 

For more comprehensive trace mineral and antioxidant support, consider adding Daily Protector Eye & Immune (antioxidants), Activator Plus, Strengthener Plus (zinc and copper), Blood Booster (iron), Glutathione Ultra, and/or Leptinal (omega-3 oils).

For more in-depth information, be sure to check out the Thyroid Guide: Resources for Improving Thyroid Health Naturally and explore our Health Topics Thyroid and Metabolism. Be in the know!