How to Support Your Thyroid Naturally

You may not think about it often, but your thyroid plays a major role in your overall health. This small, butterfly-shaped gland in your neck controls your metabolism, energy levels, and hormone production. In fact, thyroid imbalances can affect everything from your weight to your mood, energy, and even skin health.

When it’s not working properly, you may feel tired, sluggish, or struggle with weight gain or hair thinning. But here’s the good news—supporting your thyroid naturally is totally doable! By making some simple changes to your diet, lifestyle, and incorporating helpful supplements, you can give your thyroid the love and care it deserves. Let’s break it down and explore how you can support this vital organ naturally.

1. Fuel Your Body with the Right Foods

When it comes to thyroid health, what you put on your plate matters! Your thyroid needs certain nutrients to function at its best. So, think of food as medicine—it’s about giving your body the right fuel to keep everything running smoothly.

Key Nutrients Your Thyroid Loves

• Iodine: Iodine is essential for thyroid hormone production. If your thyroid is lacking iodine, it can’t make enough hormones, which can lead to hypothyroidism (an underactive thyroid). Thankfully, iodine is found in many foods! Seaweed, such as nori, kelp, and dulse, is packed with iodine and can be easily added to soups, salads, or even smoothies. You can also get iodine from iodized salt, but be mindful not to overdo it.
• Selenium: This mineral helps convert thyroid hormones into their active form, making them usable by your body. Brazil nuts are a powerhouse source of selenium—just two or three nuts a day will meet your needs. Other great sources include sunflower seeds, mushrooms, and eggs.
• Zinc: Zinc is another important mineral that supports the production of thyroid hormones. Zinc also helps regulate the thyroid gland. You’ll find it in foods like oysters, red meat, lentils, and pumpkin seeds.
• Vitamin D: Research has shown that low levels of vitamin D are linked to thyroid imbalances. Vitamin D plays a role in thyroid hormone production and immune function. You can get vitamin D from sunlight, but if you live in a place with limited sunlight, try getting it from fatty fish (salmon, mackerel), eggs, or fortified foods like dairy or plant milk.
• B Vitamins: Particularly B12, these vitamins are vital for energy production and healthy thyroid function. B12 can be found in foods like eggs, fish, poultry, and dairy. Leafy greens and legumes are also great sources of other B vitamins like folate.

2. Incorporate Thyroid-Boosting Foods into Your Meals

Now that you know which nutrients your thyroid craves, let’s talk about specific foods you can include in your diet. Supporting your thyroid through food doesn’t have to be complicated—it’s about making the right choices!

• Cruciferous Vegetables: Foods like broccoli, cauliflower, kale, and cabbage are fantastic for your overall health, but they do contain compounds that can interfere with iodine absorption when eaten raw in large quantities. Don’t worry though! Cooking these veggies neutralizes the compounds, so they become thyroid-friendly. Enjoy these cooked vegetables in your salads, soups, and stir-fries for a healthy, thyroid-supporting boost.
• Seaweed: Seaweed is an excellent natural source of iodine and can be easily incorporated into your diet. Add nori to your sushi rolls or sprinkle dulse flakes onto salads or grain bowls for a delicious and thyroid-friendly addition.
• Healthy Fats: Your thyroid needs healthy fats to work properly. Omega-3 fatty acids, which are found in fatty fish like salmon, sardines, and mackerel, are particularly beneficial. These healthy fats help reduce inflammation, which can otherwise hinder thyroid function. You can also get omega-3s from plant-based sources like chia seeds, flaxseeds, and walnuts.
• Antioxidant-Rich Fruits and Vegetables: Berries, sweet potatoes, spinach, and other colorful fruits and veggies are rich in antioxidants. These help protect your thyroid from oxidative stress, which can damage cells and impair thyroid function over time. Aim to fill half your plate with these vibrant, nutrient-packed foods at every meal.
• Herbs and Spices: Certain herbs like ashwagandha and turmeric can support thyroid health by reducing inflammation and balancing hormones. Ashwagandha is especially helpful for managing stress, which can directly impact thyroid function, while turmeric is known for its anti-inflammatory properties.

3. Nourish Your Gut for Better Thyroid Health

Here’s something you might not know: your thyroid and gut are linked. A healthy gut is essential for absorbing the nutrients your thyroid needs to function properly. Plus, it helps with hormone regulation and detoxification. A well-balanced gut is your ally in thyroid health, so let’s give it some attention!

• Probiotics: Your gut needs good bacteria to function well, and probiotics are an excellent way to support that balance. Foods like yogurt, kefir, sauerkraut, kimchi, and other fermented foods are packed with probiotics that promote a healthy gut microbiome. A healthy gut means better nutrient absorption, which helps your thyroid get the nutrients it needs.
• Fiber: Fiber is important for digestion and detoxification. It helps keep your digestive system regular and supports the elimination of excess hormones, including those from the thyroid. Add fiber-rich foods like fruits, vegetables, whole grains, and legumes to your meals for gut health and thyroid support.
• Reduce Inflammation: Chronic inflammation can affect thyroid function, so it’s important to eat foods that help reduce inflammation. Incorporate anti-inflammatory foods like leafy greens, omega-3 rich fish, and spices like turmeric and ginger into your diet to keep inflammation in check.

4. Make Lifestyle Adjustments for Better Thyroid Function

Supporting your thyroid isn’t just about what you eat—it’s also about how you live. Your daily habits, stress levels, and sleep quality all play a major role in thyroid health.

Manage Stress Effectively

Chronic stress is a major thyroid disruptor. When you’re stressed, your body releases excess cortisol, a hormone that can interfere with thyroid hormone production. To keep your thyroid functioning optimally, managing stress is key.

• Try Mindfulness and Meditation: Incorporate relaxation techniques into your routine, such as yoga, meditation, or deep breathing exercises. These practices help reduce cortisol levels and support overall wellness, including thyroid health.
• Get Moving, but Don’t Overdo It: Exercise is another great way to reduce stress. Regular, moderate exercise like walking, swimming, or yoga can help balance hormone levels. But be careful—excessive or intense exercise can raise cortisol levels, so be sure to find a routine that feels sustainable for you.

Prioritize Sleep

Quality sleep is essential for thyroid health. If you’re not getting enough rest, your body’s hormonal balance can be thrown off, which can negatively impact thyroid function.

• Set a Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and supports hormone production, including thyroid hormones.
• Create a Relaxing Bedtime Routine: Make your bedroom a peaceful sanctuary by keeping it cool, dark, and quiet. Consider adding calming scents like lavender or chamomile, and avoid screens at least an hour before bed.

5. Supplements for Thyroid Health

While food should be your first priority, certain supplements can help fill in the gaps, especially if you have specific deficiencies.

• Iodine: If you’re not getting enough iodine through food, a supplement may be helpful. However, be cautious not to take too much iodine, as it can lead to thyroid problems.
• Selenium: Selenium supports thyroid hormone conversion and can be particularly helpful if you have an autoimmune thyroid condition. Taking a selenium supplement or consuming Brazil nuts regularly can give your thyroid a boost.
• Vitamin D: Many people are deficient in vitamin D, which is linked to thyroid health. Supplementing with vitamin D can be especially beneficial during the winter months when sun exposure is limited.
• Ashwagandha: This adaptogenic herb helps manage stress and balance thyroid hormones, making it a great natural supplement to support your thyroid health.

6. Limit Toxins That Can Harm Your Thyroid

The environment you live in matters too. Toxins and endocrine-disrupting chemicals (found in plastics, pesticides, and some beauty products) can interfere with your thyroid function. Limiting your exposure to these harmful substances can give your thyroid a fighting chance.

• Avoid BPA: Bisphenol A (BPA), found in plastic bottles and containers, can mess with your hormone levels. Look for BPA-free products and avoid storing food in plastic containers when possible.
• Check Your Personal Care Products: Many personal care products, including lotions, shampoos, and makeup, contain chemicals that may disrupt your thyroid. Choose natural, toxin-free alternatives whenever possible.

Conclusion

Supporting your thyroid naturally doesn’t have to be complicated. By fueling your body with the right foods, managing stress, getting quality sleep, and reducing toxins, you can keep your thyroid in optimal shape. Don’t forget to consider adding thyroid-supporting supplements, and remember that a healthy gut is key to nutrient absorption.

Whether you’re dealing with thyroid issues or just want to stay proactive, these natural strategies can help keep your thyroid—and your whole body—feeling balanced and healthy. Always check with your healthcare provider if you have any concerns or if you're considering supplements.