How to Support Your Thyroid Naturally

The thyroid gland is a small butterfly-shaped gland in your neck that is incredibly powerful, playing a central role in your overall health and how you feel daily. Your thyroid gland regulates essential functions like metabolism, energy production, heart rate, and digestion and has a big impact on mood. The two primary thyroid hormones, thyroxine (T4) and triiodothyronine (T3) regulate the speed at which your cells convert nutrients into usable energy through the process of metabolism. When the thyroid functions optimally, your metabolism runs smoothly, supporting consistent energy levels, healthy weight management, and proper digestion. When the thyroid isn’t functioning optimally, whether underactive or overactive, it can feel like your whole system is out of sync!  

If the thyroid is underactive (hypothyroidism), hormone production slows down, leading to reduced energy availability. Hypothyroidism is one of the most common thyroid disorders, affecting an estimated 5% of the population, with many more cases undiagnosed. What’s less widely known is that the majority of hypothyroidism cases (up to 90%) are caused by Hashimoto's thyroiditis, an autoimmune condition. In Hashimoto's thyroiditis, the most common autoimmune disease in the United States, the immune system attacks the thyroid gland, leading to inflammation and gradual destruction of thyroid tissue. This impairs the gland's ability to produce thyroid hormones, resulting in hypothyroidism. Symptoms of hypothyroidism can include fatigue, weight gain, brain fog, cold intolerance, hair thinning, constipation, depression, and an overall lack of stamina as your body struggles to meet its energy demands. 

On the other hand, if the thyroid is overactive (hyperthyroidism), the gland produces excessive amounts of thyroid hormones, accelerating the body's metabolism. The most common cause of hyperthyroidism is Graves' disease, an autoimmune condition in which the immune system produces antibodies that overstimulate the thyroid. Graves' disease accounts for roughly 60-80% of all hyperthyroidism cases. Hyperthyroidism can lead to symptoms like unexplained weight loss, rapid heartbeat, increased appetite, anxiety, restlessness, and heat intolerance. Hyperthyroidism is less common than hypothyroidism, affecting about 1-2% of the population, with women more frequently diagnosed.  Since the majority of thyroid conditions, like Hashimoto's and Graves' disease, are autoimmune, supporting thyroid health often requires more than just thyroid hormone replacement. Optimizing nutrition, stress levels, and environmental factors all play crucial roles in reducing inflammation and creating a healthy foundation for your thyroid.

Supporting Your Thyroid Naturally Through Diet:

By focusing on a nutrient-dense, anti-inflammatory diet, you can provide your thyroid with the nutritional support it requires to function correctly. Although getting adequate amounts of all  vitamins and minerals is important, the following nutrients are particularly important:  

• Iodine: Iodine is essential for thyroid hormone production as the thyroid gland uses iodine to produce thyroxine (T4) and triiodothyronine (T3). Without sufficient iodine, the thyroid cannot produce adequate amounts of thyroid hormones, leading to hypothyroidism, goiter, or other thyroid dysfunctions. It’s important to note that for some people with Hashimoto’s, excessive iodine supplementation may worsen autoimmune activity. That being said, try to focus on getting moderate iodine intake from whole foods first. The top sources are iodized salt, seaweed, seafood, and eggs.  

• Selenium: Crucial for the conversion of T4 (the inactive thyroid hormone) to T3 (the active form). Selenium also helps protect the thyroid from oxidative stress. Selenium is found in Brazil nuts, sunflower seeds, and fish.  

• Zinc: Zinc plays a role in thyroid hormone production and also helps support immune function. It’s found in pumpkin seeds, meat, shellfish, and legumes.

• Iron: Low iron can impair thyroid function, as iron is essential for proper thyroid hormone production. Sources of iron include beef liver, red meat, poultry, seafood, and dark leafy greens. 

• Omega-3 Fats: These anti-inflammatory fats, found in fatty fish, can help reduce inflammation associated with autoimmune thyroid conditions like Hashimoto’s. The top sources of omega-3 fats (EPA & DHA) that are also low in mercury are salmon, mackerel, anchovies, sardines, and herring.

• Probiotics: Fermented foods can help support gut health and reduce inflammation, essential for autoimmune thyroid conditions. Top fermented foods include: sauerkraut, kimchi, fermented or pickled vegetables, kefir, and yogurt.  

Foods to Limit or Avoid

• Excessive Sugar, Refined Seed Oils, and Processed Foods: High sugar and processed food intake can lead to increased inflammation and blood sugar imbalances, which may negatively impact thyroid function as well as overall health.

• Gluten: Gluten can be highly triggering to the gut and systemic immune systems. The potential benefits of a gluten-free diet for autoimmune thyroid diseases, particularly Hashimoto's thyroiditis, are thought to stem from several mechanisms that involve immune regulation, inflammation reduction, and improvements in gut health.  Some research suggests that a gluten-free diet can lower levels of thyroid antibodies, such as anti-thyroid peroxidase (TPO) and anti-thyroglobulin antibodies, which are typically elevated in autoimmune thyroid diseases like Hashimoto’s.¹

• What About Goitrogens? Goitrogens are compounds that interfere with thyroid function by inhibiting iodine uptake, potentially leading to goiter. Raw cruciferous vegetables (such as broccoli, cabbage, and kale) can contain goitrogenic compounds that were previously thought to interfere with thyroid hormone production. However, these findings were in the context of severe iodine deficiency (mainly in animal studies). More recent research shows that these vegetables do not negatively affect thyroid function and may even offer protective benefits, reducing oxidative stress and inflammation in the thyroid.² Therefore, there's no need to avoid these nutritious foods unless you have a specific iodine deficiency or are consuming them in extremely large quantities.

Supporting Your Thyroid Naturally Through Gut Health & Immune Function

The connection between gut health and thyroid function is profound, with a well-balanced gut serving as a cornerstone for a healthy immune system and optimal thyroid performance. Since about 70% - 80% of the immune system resides in the gut, any disruptions, such as dysbiosis (an imbalance of bacteria in the gut) or intestinal permeability, can trigger inflammation and autoimmune responses. These conditions often exacerbate thyroid disorders like Hashimoto's and Graves' disease by allowing harmful particles and pathogens to enter the bloodstream, fueling systemic inflammation and immune dysfunction. Additionally, malabsorption caused by poor gut health can limit the availability of the essential thyroid nutrients mentioned above.

Chronic infections, such as Epstein-Barr virus (EBV), Helicobacter pylori, Candida overgrowth, and small intestinal bacterial overgrowth (SIBO), play a significant role in thyroid dysfunction as well. SIBO, in particular, is commonly linked to hypothyroidism, as slowed gut motility (a frequent symptom of low thyroid function) can create an environment where bacteria accumulate in the small intestine. This bacterial overgrowth contributes to bloating, malabsorption of essential nutrients, and increased gut permeability, all of which exacerbate thyroid dysfunction.

These infections and bacterial imbalances dysregulate the immune system, and can trigger chronic inflammation that disrupts thyroid hormone production and regulation. Addressing hidden infections through comprehensive stool testing, targeted antimicrobial therapies, and personalized dietary adjustments can significantly improve gut integrity, reducing the burden on the immune system. Focusing on gut health and healing may also help restore proper hormone conversion and metabolism, further alleviating hypothyroid symptoms.

Supporting Your Thyroid Naturally Through Lifestyle

Stress: Stress significantly impacts the hypothalamic-pituitary-thyroid (HPT) axis, the system that regulates thyroid function. This axis involves the hypothalamus, pituitary gland, and thyroid gland working together to maintain healthy thyroid hormone levels. Chronic stress disrupts this process in several ways. High cortisol levels can suppress the release of thyrotropin-releasing hormone (TRH) from the hypothalamus in the brain, which in turn reduces the pituitary gland's production of thyroid-stimulating hormone (TSH). With less TSH, the thyroid produces fewer hormones like T4 and T3, leading to slowed thyroid activity. High cortisol also impairs the conversion of T4 (the inactive hormone) into T3 (the active hormone the body needs). Instead, more T4 is converted into reverse T3, an inactive form that blocks T3 from working effectively, further reducing thyroid function. 

Stress is also a known trigger for autoimmunity, including thyroid conditions like Hashimoto’s thyroiditis and Graves’ disease. Chronic stress promotes inflammation and negatively affects the immune system, potentially exacerbating the autoimmune attack on the thyroid. That being said, building stress resilience and learning effective tools for managing stress is one of the top ways you can support thyroid health as well as reduce autoimmunity flares. Regular practices like meditation, yoga, breathwork, and journaling are all examples of activities that have been shown to not only lower cortisol levels but also promote better energy, mood stability, and overall well-being. While regular stress reduction practices like meditation are essential for building stress resilience, there are many other simple yet effective strategies to lower stress and support hormone balance, which you can explore here (10 Simple Ways to Reduce Stress for Better Hormones). 

Sleep: Getting 7-9 hours of quality sleep each night is critical for maintaining hormonal balance, including the health of your thyroid. During sleep the body performs vital restorative processes, such as regulating cortisol levels, repairing tissues, and supporting the endocrine system. Insufficient or poor-quality sleep elevates cortisol, the body’s stress hormone. As mentioned above, this has a cascading effect that suppresses thyroid-stimulating hormone (TSH) production and impairs the conversion of T4 to T3, the active thyroid hormone your body needs for energy and metabolism. Your circadian rhythms also help regulate thyroid hormone release, so poor sleep, irregular sleep patterns, or shift work can disrupt this natural rhythm, leading to suboptimal thyroid function. To optimize sleep and support thyroid health, consider implementing some of the following sleep hygiene practices:

1. Create a Consistent Sleep Schedule: Go to bed and wake up at the same time every day as much as possible to support a healthy circadian rhythm.

2. Prioritize Morning Sunlight Exposure: Spend time outside in the morning light to help regulate your sleep-wake cycle and support alertness during the day.

3. Reduce Exposure to Blue Light: Limit screen time from devices like phones, tablets, and computers at least 1-2 hours before bedtime. It may also be worthwhile to try blue light-blocking glasses in the evening.  

4. Establish a Relaxing Bedtime Routine: Try engaging in calming activities before bed, such as reading, stretching, meditation, or a warm bath, to signal your body it’s time to wind down.

5. Optimize Your Bedroom for Sleep: Keep your bedroom dark, cool, and quiet. Invest in blackout curtains, an eye mask if needed, or maybe a white noise machine if you’re sensitive to sound.  

For more insight on how to get better quality sleep, CCFM created a Sleep Mastery workshop.

Supporting Your Thyroid Naturally Through Your Environment:

Your physical environment plays a significant role in thyroid health, particularly through exposure to substances that act as endocrine disruptors. These chemicals can interfere with the normal functioning of the thyroid gland, affecting hormone production and metabolism and even increasing the risk of autoimmune thyroid disorders like Hashimoto’s or Graves’ disease. Here are some of the top endocrine disruptors people are commonly exposed to with tips on how you can reduce its impact on your thyroid.

Heavy Metals: Metals such as mercury, lead, and cadmium can accumulate in the body and interfere with thyroid hormone production and immune function.³

• Tip: Avoid high-mercury fish like shark, swordfish, and king mackerel. Test for contaminants in your home, like old paint and tap water. Consider further testing for heavy metal exposure with a functional medicine clinic like CCFM if you believe you’re at increased risk for exposure.  

Pesticides and Herbicides: Many agricultural chemicals are known to disrupt thyroid function and can increase the risk of autoimmune thyroid conditions.⁴

• Tip: Choose organic produce whenever possible and wash fruits and vegetables thoroughly to minimize pesticide residues. You can also visit the Environmental Working Group's ‘Clean Fifteen vs. Dirty Dozen’ guide. This guide distinguishes between foods with the lowest amount of pesticide residues versus the highest.  

Plastics: Compounds like bisphenol A (BPA) and phthalates, often found in plastic containers and packaging, can mimic or block natural hormones, overall disrupting the endocrine system.

• Tip: Use glass or stainless steel alternatives for food storage and water, and avoid microwaving food in plastic.

Parabens, Phthalates, and Fragrances: Found in shampoos, lotions, and cosmetics, these chemicals mimic estrogen and may interfere with thyroid hormone signaling.

• Tip: Look for “paraben-free” and “phthalate-free” labels or switch to certified clean beauty brands. Use essential oils or natural fragrance alternatives. You can also visit the Environmental Working Group Skin Deep Database, which scores products on their level of safety.  

Cleaning Products: Conventional cleaners often contain harsh chemicals, such as ammonia and chlorine, which may adversely affect thyroid function.⁵

• Tip: Replace these products with non-toxic cleaners or DIY solutions like vinegar and baking soda.  

Supporting Your Thyroid Naturally with Proper Testing and Personalized Interventions

Instead of simply diagnosing and treating thyroid dysfunction based on TSH (thyroid-stimulating hormone) levels alone, a functional medicine approach emphasizes more comprehensive and personalized testing to understand the root causes of thyroid issues. A full thyroid panel, for example, typically includes the following markers: 

• TSH (Thyroid Stimulating Hormone)
• Free T4 (Thyroxine)
• Free T3 (Triiodothyronine)
• Reverse T3 (rT3)
• Thyroid Peroxidase (TPO) Antibodies
• Thyroglobulin (TG) Antibodies
• Total T4 and Total T3. 

These markers help assess thyroid function, hormone levels, and potential autoimmune thyroid conditions. In addition to thyroid hormone, it may also be important to assess nutrient status, immune function, gut health, and environmental factors (as mentioned in this article) that may impact thyroid health.

After assessing thyroid function through testing, it’s important that a personalized treatment plan unique to your findings is developed. At CCFM, our clinicians offer tailored solutions that go beyond standard thyroid care, addressing root causes to optimize thyroid health. This may involve targeted nutritional support to address deficiencies, adjusting thyroid medication when necessary, and addressing underlying factors like chronic infections, environmental toxins, or even poor gut health. If you’re interested in taking a deeper look at your thyroid, our Functional Medicine Checkup (FMC) will give you answers and options.  As part of the FMC, we order comprehensive biomarker testing and provide a broad range of insights into what's happening inside your body. The FMC includes two appointments with our Functional Medicine experts who will deliver a comprehensive action plan and options for treatment based on those insights!