Nutrition for Thyroid Health

The thyroid is a butterfly shaped gland that sits at the base of the neck, just above the collarbone. It is the master regulatory gland in the body: it regulates heart rate, metabolism and calorie burning, heat production (acting as our internal thermostat), growth, fertility, digestion, skin maintenance and bone health. The thyroid is an endocrine gland and operates as part of the hypothalamic-pituitary-thyroid (HPT) axis. Nutritional support for the thyroid gland is centered on ensuring adequate consumption of key nutrients required for synthesis of thyroid hormones and avoidance of goitrogens.

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Minerals. A variety of minerals, especially zinc, copper, and selenium, are required to convert the major hormone secreted by the thyroid gland, thyroxine (T4), to triiodothyronine (T3). Good food sources include nuts, seeds, oats, and legumes. Oysters, chicken and spinach are additional quality sources of zinc, and liver, yeast and eggs contain notable amounts of copper. Brazil nuts are particularly rich in selenium.

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Iodine and Goitrogens. Iodine and the amino acid tyrosine are the building blocks of thyroid hormones. Good sources of iodine include sea fish, sea vegetables (e.g. kelp, dulse, kombu, nori, wakame), and iodized salt. Goitrogens in diet interact with iodine rendering it unusable by body. Goitrogens are found in the Brassica family, which includes all cruciferous vegetables (e.g. kale, broccoli, collards, cauliflower, cabbage, Brussels sprouts, etc.). Cooking cruciferous vegetables inactivates the goitrogens; simply lightly steam, sauté, roast, etc. and avoid eating them raw if you’re looking to optimize your diet for thyroid health.

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B vitamins. B vitamins, particularly riboflavin, niacin and B6, are required for hormone synthesis. Good food sources include whole grains, yeast and liver.

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Antioxidants. Vitamins A, C, and E along with selenium support healthy thyroid hormone levels. Vitamin A is found as retinyl palmitate in animal sources such as liver, eggs, tuna, sardines, and cod liver oil; it is found as carotenoids in plant sources in carrots, tomatoes, winter squash, broccoli, sweet potatoes, mango, apricot, peaches, peppers, and papaya. Vitamin C is abundant in citrus fruits, dark leafy green vegetables, melon, green peppers, strawberries and papaya. Good sources of vitamin E include egg yolks, olive and flax oils, almonds, walnuts, wheat germ, whole grains, and green leafy vegetables.

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The nutrients outlined above help to support healthy thyroid function as part of a well-rounded and balanced diet. Exercise is also key to thyroid health, as it stimulates thyroid secretion and increases tissue sensitivity to thyroid hormones along with a host of other metabolic and overall health benefits. If you’re experiencing potential imbalances in thyroid health, targeted nutritional support can certainly play a role as you work with a qualified functional medicine practitioner.