Thyroid Nutrition

What is the thyroid, and what does it do?

The butterfly-shaped thyroid gland is a vital hormone gland: it plays a significant role in the metabolism, growth, and development of the human body. It helps regulate many body functions by constantly releasing a steady amount of thyroid hormones into the bloodstream. The thyroid is involved with digestion, metabolism, heartbeat, temperature, and how you use energy. Along with cortisol and insulin, the thyroid hormone is an important hormone that controls metabolism and weight. When the thyroid isn't working correctly, you can gain unexplained weight, experience fatigue, feel anxious, and more.

What are some thyroid issues?

Hyperthyroid (your thyroid produces too much hormone). Graves' disease is a type of autoimmune problem that causes hyperthyroidism.

Hypothyroidism (your thyroid produces too little hormone). Hashimoto's disease is an autoimmune condition where the immune system mistakenly attacks the thyroid gland.

What tests should one get, and what should they look for?

Ask your MD/endocrinologist/healthcare practitioner to test TSH, Free T3, Free T4, TPO Antibodies, Reverse T3, and your symptoms.

TSH

Lab range: .45-5.5 mlU/L

Optimal range: 1.8-2.5 mlU/L

Total T4

Lab range: 4.5-12 mcg/DL

Optimal range: 6.0-12.0 mcg/DL

Total T3

Lab range: 80-200 ng/DL

Optimal range: 100-180 ng/DL

Free T3

Lab range: 2.3-4.2 pg/mL

Optimal range: 3.0-4.0 pg/mL

Free T4

Lab range: 0.8-1.8 ng/DL

Optimal range: 1.0-1.5 ng/DL

Reverse T3

Reference range: 8-25 ng/DL

Optimal range: 9.2-24.1 ng/DL

Antibodies

Thyroid Peroxidase (TPO) Ab optimal range: 0-15 IU/mL

Thyroglobulin Ab optimal range: 0-0.9 IU/mL

Note: There is no one perfect way; no one symptom or test result will accurately diagnose low thyroid function. Work with a practitioner who will consider your symptoms and administer and monitor proper hormone supplementation if necessary.

Causes of Thyroid Issues

In addition to genetic and autoimmune complications, your thyroid function can be compromised by factors like stress, gluten sensitivity, or environmental factors such as toxins like BPA that are endocrine disruptors and slow thyroid function by blocking thyroid receptors.

Nutritional Protocol

The foods you eat can have a significant impact on how well your thyroid functions. Eating nutrient-dense foods will allow your thyroid to produce enough of its hormones, convert them into active forms, and will enable them to reach and enter your cells. This critical fuel will allow you to overcome brain fog, fatigue, sluggish metabolism, and many other symptoms.

Here are the key players:

Selenium is needed for the proper conversion of T4 to T3. While severe deficiency is rare, suboptimal levels may impact thyroid function. I always suggest food first.

Best sources: Brazil nuts, shrimp, halibut, sardines, grass-fed beef, salmon, and turkey.

Iodine is needed to stimulate the production of T4 and support the conversion to T3, so getting enough in the diet is essential. Iodine is a controversial nutrient when it comes to thyroid health. Not unlike other nutrients, a balance is needed to support optimal health. While iodine deficiency is the most common cause of hypothyroidism, too much iodine supplementation in the wrong cases can cause harm. Don't supplement unless being monitored. Getting your iodine through food is the better way to go.

Best sources: seaweed (an easy way to get this is by sprinkling some Dulse on your food or eating roasted seaweed snacks), eggs, saltwater fish, and shellfish.

Iron and zinc are vital for thyroid health to help convert T4 to T3.

Best sources: Beef, chicken, shellfish, organ meats, beans, lentils, pumpkin seeds

Vitamin A is needed for the production of T3. As always, it is best to get vitamin A from whole food sources rather than supplementation.

Best sources: liver, carrots, sweet potato, kale, spinach, mustard/collard/turnip greens, and winter squash.

Vitamin D is another key nutrient to monitor with hypothyroidism, as research shows an association between low levels and the severity of thyroid symptoms. Additionally, low vitamin D has been associated with several autoimmune conditions, specifically with autoimmune thyroid disease. Most people are low or deficient in vitamin D, and getting your levels checked is very important, not just for thyroid health but overall health and immune support. It is difficult to get vitamin D from the diet alone, and supplementation is often recommended. A high-vitamin, extra virgin cod liver oil can bring up vitamin D levels (while also providing vitamin A and omega-3 fatty acids). There are also some decent food sources.

Best sources: salmon, sardines, mackerel, eggs, and mushrooms. It is best to get direct sunshine to promote the synthesis of vitamin D from cholesterol.

Magnesium works alongside iodine to stimulate the production of T4 and supports the conversion to T3. Magnesium is also needed to support over 300 enzymes throughout the body, and many people are suboptimal or deficient in this vital mineral.

Best sources: pumpkin seeds, almonds, spinach, swiss chard, sesame seeds, quinoa, cashews, dark chocolate, and avocado.

Foods that can interfere with thyroid function.

Try eliminating gluten. This one gets push back since some people think it is nonsense. Here is the thing, the molecular structure of gliadin, the protein portion of gluten, closely resembles the thyroid gland's molecular structure. When gliadin breaches the gut's protective barrier and goes into the bloodstream, the immune system "tags" it to be destroyed. Thus, these antibodies to gliadin also cause the body to attack thyroid tissue. If you have autoimmune thyroid disease and eat foods containing gluten, your immune system will attack your thyroid. My suggestion is to try it for yourself. Do an elimination diet and see how you feel. Eliminating gluten is a perfect place to start, but you may also need to eliminate other typical inflammatory food triggers such as soy, grains, beans, and dairy.

What are goitrogens? How do they affect thyroid health? What about cruciferous veggies? I heard they are bad.

A goitrogen is a compound that suppresses the thyroid gland by inhibiting the uptake of iodine. Cruciferous vegetables include kale, arugula, cabbage, and broccoli. These veggies contain goitrogens. Do not stop eating them! The antioxidants and fiber are way too important. It's best to limit raw goitrogenic foods and make sure to lightly cook these foods (steaming is best) to reduce their effects on thyroid function. So while you should avoid raw green juices, it is still essential to include cooked leafy greens like kale, collards, and cabbage in your meal plan.

Hormones work together

As with nutrients, hormones do not work in a vacuum; they work together, so having cortisol, adrenals, and insulin levels properly functioning helps the thyroid. Other lifestyle factors like stress, sleep, and exercise are also key players in the thyroid equation.