Essential Nutrients and Thyroid Function
Thyroid function is closely linked to certain nutrients
The thyroid gland is a butterfly-shaped organ in the neck that produces thyroid hormones, which regulate development and growth, support heart rate and muscle control, regulate the rate at which the body turns food into energy, manage weight, and help maintain body temperature (3) (9).
Responsible for the synthesis and secretion of thyroid hormones, the thyroid gland is involved in all body systems (1) (9).
Micronutrients such as iodine, selenium, zinc, iron, vitamin D, copper, magnesium, vitamin A, and vitamin B12 are involved in key processes related to thyroid hormone synthesis and regulation (1) (9).
Nutrition for the thyroid
Proper nutrition is critical to overall well-being and the proper functioning of the body.
Although specific nutrients are known to support certain body organs, all nutrients work together in the body, and the essential nutrients for proper thyroid function, mentioned below, depend on the presence of other nutrients to be most effective. This means that a personalized, varied, balanced, whole food diet will best support thyroid function.
Macronutrients (proteins, fats, and carbs) provide energy, support body structure, and regulate metabolic processes (2).
Micronutrients (vitamins and minerals) enable proper cell function, growth, development, and support overall health by protecting against oxidative stress (4).
Nutrients specifically needed by the thyroid include:
Iodine is a key structural component of thyroid hormones and plays a crucial role in regulating processes such as metabolism, neurological development, and growth (5).
Selenium, as a key component of the deiodinase enzyme, is needed to convert the inactive form of thyroid hormone (T4) into the active form (T3) (6)
Zinc is a cofactor for the deiodinase enzyme needed for thyroid hormone conversion (T4 into T3), and regulates thyroid-stimulating hormone synthesis (7)
Iron is an essential cofactor for the key heme-dependent enzyme (thyroid peroxidase or TPO) responsible for thyroid hormone production (10).
Key supporting nutrients include:
Vitamin D acts as an immune modulator, reducing autoimmune attacks that can damage the thyroid and lowering thyroid antibodies (12).
Copper helps maintain thyroid function and prevents the overabsorption of T4, the inactive thyroid hormone (13).
Magnesium plays a central role in thyroid disease, as magnesium stabilizes the shape of DNA and RNA, the nucleic acids that store and use genetic information to build and run human cells (13).
Vitamin A directly regulates thyroid hormone production, receptor activity, and overall thyroid gland health (14).
Vitamin B12 supports cellular energy production and helps manage the metabolic demands regulated by the thyroid (15).
Signs of nutrient insufficiency or deficiency
Iodine deficiency can lead to fatigue, unexpected weight gain, dry skin, hair loss, brittle nails, swelling of the neck or goiter, and cold intolerance (5)
Selenium deficiency is associated with fatigue, hair loss, muscle weakness, and mood changes (6)
Zinc deficiency can lead to frequent infections, weight loss, slow wound healing, changes in taste and smell, dry skin, thinning hair, and white spots on the fingernails (8)
Iron deficiency can manifest as anemia, with symptoms including feeling drained, pale skin, cold hands and feet, shortness of breath during physical exertion, and lightheadedness (11)
Major food sources of key thyroid nutrients (5)
Iodine: mussels, ocean fish, shrimp, seaweed, dairy products, and eggs
Selenium: Brazil nuts, halibut, tuna, chicken, ricotta cheese, and sunflower seeds
Zinc: shellfish, raw oysters, liver, herring, legumes, milk, beef, turkey, and ricotta cheese
Iron: clams, cooked oysters, baked beans, lentils, chick peas, pumpkin seeds, beef, and egg yolks
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