One seldom discussed aspect of optimal health is maintaining a well-functioning thyroid. This small gland, located in your neck, is responsible for producing hormones that regulate the body’s metabolism. An unhealthy thyroid can lead to various health problems, including fatigue, unexplained weight gain, and even depression.
To keep your thyroid and your overall health in check, consider incorporating these essential nutrients and herbs into your daily routine.
Iodine
A healthy thyroid starts with a proper intake of iodine. The thyroid gland relies on iodine to produce thyroid hormones, and an iodine deficiency can lead to various health problems. According to a 2009 study, more than 2 billion individuals worldwide had insufficient iodine intake, predominantly in South Asia and Africa, with 50% of Europeans being mildly iodine deficient.
While lack of iodine can cause hypothyroidism, too much iodine can be problematic, leading to hypothyroidism and autoimmune thyroiditis. Iodine-rich foods include seaweed, seafood, dairy products, eggs, and grains, with lesser amounts in fruits and vegetables. To find out whether you’re getting a healthy amount of iodine, consult your healthcare provider.
Selenium
Selenium is another critical element for thyroid health. A deficiency in selenium can exacerbate the effects of iodine deficiency, while deficiencies in vitamin A or iron have milder effects. Aim to consume 200 mcg of selenium daily, whether from food sources or supplements.
Zinc
Zinc is essential for the biochemical reactions of the thyroid gland and hormones. A 2009 study showed that low serum thyroid hormone levels improved after six months of zinc supplementation. Ensure you incorporate zinc-rich foods or supplements into your diet.
Vitamin D-3
Vitamin D is required by the thyroid gland, and a 2011 study linked low levels of vitamin D with worsened thyroid function in patients with Hashimoto’s thyroiditis. Make sure you get sufficient vitamin D3, either from supplements, fortified foods, or direct sunlight.
Herbs to Enhance Thyroid Function
In addition to the essential nutrients mentioned above, various herbs can also support thyroid health.
- Sea Kelp (Ascophyllum nodosum) provides natural iodine and protects thyroid cells from inflammation while reducing the risk of autoimmune thyroid disease.
- Bladderwrack (Fucus vesiculosus) is another natural iodine source with anti-estrogen properties, reducing the risk of thyroid gland inflammation.
- Hops (Humulus lupulus) are rich in xanthohumol, which enhances iodine uptake by the thyroid and reduces inflammation.
- Coleus (Coleus forskohlii) stimulates iodine uptake and boosts thyroid hormone production.
- Brahmi (Bacopa monniera) provides direct thyroid stimulation by increasing serum T4 levels.
- Ashwagandha (Withania somnifera) raises serum thyroid hormone levels by acting directly on the thyroid gland.
- Guggul (Commiphora mukul) stimulates T3 production by influencing liver enzymes.
- Rosemary (Rosmarinus officinalis) and Sage (Salvia officinalis) contain carnosic acid, which increases thyroid hormone-specific receptors in target tissue cells.
Incorporating these nutrients and herbs into your diet can help support thyroid function and overall health. If you suspect you have a thyroid-related issue, consult your healthcare provider for proper guidance and diagnosis.
