Best Supplements to Support Thyroid Health
The thyroid gland, a small butterfly-shaped organ located at the base of the neck, plays a critical role in regulating various bodily functions, including metabolism, energy production, and mood. Maintaining thyroid health is essential for overall well-being, and while a balanced diet and healthy lifestyle are foundational, certain supplements can provide additional support. Here’s a look at some of the best supplements to support thyroid health.
1. Iodine
Why It’s Important:
Iodine is a crucial element for the synthesis of thyroid hormones. Without adequate iodine, the thyroid cannot produce enough hormones to maintain proper metabolic function.
Sources:
Seaweed (kelp, nori)
Iodized salt
Fish and dairy products
Supplementation:
If dietary sources are insufficient, iodine supplements can help, but it's important not to overdo it, as too much iodine can be harmful.
2. Selenium
Why It’s Important:
Selenium is essential for converting thyroxine (T4) into the more active triiodothyronine (T3). It also has antioxidant properties that protect the thyroid gland from oxidative damage.
Sources:
Brazil nuts
Sunflower seeds
Fish and meat
Supplementation:
A typical dose is around 200 mcg per day. Always consult a healthcare provider before starting selenium supplements, mainly because Brazil nuts provide a high amount naturally.
3. Zinc
Why It’s Important:
Zinc is essential for a healthy immune system and plays a role in thyroid hormone production. Zinc deficiency can lead to hypothyroidism.
Sources:
Oysters
Beef and chicken
Pumpkin seeds
Supplementation:
Zinc supplements are available in various forms, such as zinc picolinate and zinc gluconate. A standard dose is 30 mg per day.
4. Vitamin D
Why It’s Important:
Vitamin D deficiency has been linked to autoimmune thyroid conditions like Hashimoto's thyroiditis. Vitamin D supports immune function and can help reduce inflammation.
Sources:
Sun exposure
Fatty fish
Fortified foods
Supplementation:
Vitamin D3 is the preferred form of supplementation. Although dosages vary, we recommend 5,000 to 10,000 IU daily with food. Always consult with your healthcare provider and have your levels checked.
5. Vitamin B12
Why It’s Important:
Vitamin B12 deficiency is common in individuals with hypothyroidism and can exacerbate symptoms like fatigue and weakness.
Sources:
Meat and poultry
Fish
Dairy products
Supplementation:
Vitamin B12 can be taken as part of a B-complex supplement or as a standalone. Sublingual (under the tongue) forms are often recommended for better absorption. You always want to take methylcobalamin, which is the best and most available form for your body.
6. Magnesium
Why It’s Important:
Magnesium is involved in the enzymatic reactions that help produce thyroid hormones. It also aids in energy production and muscle function.
Sources:
Leafy green vegetables
Nuts and seeds
Whole grains
Supplementation:
Magnesium citrate and magnesium glycinate are popular forms. A typical dose ranges from 200 to 400 mg per day.
7. Ashwagandha
Why It’s Important:
Ashwagandha is an adaptogenic herb that can help balance thyroid hormones and support adrenal health, often interconnected with thyroid function.
Sources:
Ashwagandha root extract (supplement form)
Supplementation:
Standardized extracts with 500 mg twice daily are standard. Always check with a healthcare provider before starting adaptogenic herbs.
8. Probiotics
Why It’s Important:
Gut health is closely linked to thyroid function. A healthy microbiome can support immune function and reduce inflammation, which benefits thyroid health.
Sources:
Fermented foods (yogurt, kefir, sauerkraut)
Probiotic supplements
Supplementation:
Look for a high-quality probiotic with multiple strains and at least 10 billion CFUs (colony-forming units).
Conclusion
Supporting thyroid health requires a holistic approach that includes a balanced diet, regular exercise, stress management, and adequate sleep. Supplements can provide an extra boost, but it’s essential to consult with a healthcare provider before starting any new supplement regimen. With the proper support, you can help ensure your thyroid stays healthy and functions optimally.
Blue Skye Health offers Thyro Complete, a dietary supplement that supports healthy thyroid function and physiology. Thyro Complete is a thyroid glandular formulation that blends hypothalamus, pituitary, and thyroxine-free thyroid glandular tissue with the most clinically significant nutrients and branded, clinically supported extracts of ashwagandha and forskohlli for optimal thyroid health.
