Thyroid Health and Nutrition: Supporting Thyroid Function Through Diet
Introduction
That small, butterfly-shaped gland in your neck, weighing just about one ounce, has tremendous influence over how you feel and function every day. Your thyroid produces hormones that impact metabolism, energy levels, body temperature, heart rate, and even skin health. When it functions optimally, you barely notice it exists. When it doesn't, the effects ripple through seemingly every aspect of your health.
Approximately 20 million Americans have some form of thyroid disease, with women five times more likely than men to develop thyroid problems. Many remain undiagnosed, attributing symptoms like fatigue, weight changes, and mood disturbances to stress or aging rather than thyroid dysfunction.
While nutrition alone cannot cure thyroid disorders, specific nutrients play essential roles in thyroid hormone production, conversion, and utilization. Understanding these connections empowers you to make informed dietary and lifestyle choices.
BabyFace MedSpa has worked with many clients managing thyroid conditions while pursuing their wellness and aesthetic goals. This article describes the nutrition-thyroid connection and provides practical guidance for supporting optimal thyroid function.
Thyroid Basics
Your thyroid gland produces two main hormones: T4 (thyroxine) and T3 (triiodothyronine). Your thyroid releases much more T4 than T3, but T3 is the more potent, active hormone. Once T4 reaches target tissues throughout your body, it converts to T3, where it does the real metabolic work.
The hypothalamus and pituitary gland control this system through a feedback loop. A hormone from the hypothalamus signals the pituitary to release TSH (thyroid-stimulating hormone). TSH then prompts your thyroid to produce and release T3 and T4.
Hypothyroidism occurs when your thyroid produces insufficient hormones. Symptoms can include fatigue, weight gain, cold sensitivity, dry skin, hair loss, depression, constipation, brittle nails, muscle cramping, and menstrual changes. Autoimmune Hashimoto's thyroiditis is the most common cause of hypothyroidism in the United States.
Hyperthyroidism involves excessive hormone production, causing symptoms like anxiety, racing heart, weight loss, heat sensitivity, tremors, trouble sleeping, diarrhea, muscle weakness, and excessive sweating. Graves' disease, another autoimmune condition, is the most common form of hyperthyroidism.
For more information on autoimmune conditions, see our Understanding Autoimmune Disorders article.
Testing Your Thyroid Function
Some guidelines suggest that anyone over 40 be screened periodically for thyroid function through a blood test. Testing should be based on thyroid-stimulating hormone, as it’s the most sensitive and cost-effective initial test for detecting hypothyroidism or hyperthyroidism in non-pregnant adults. If TSH is abnormal, a free T4 can be tested, and antibodies can be measured to identify autoimmune thyroid disease. [American Thyroid Association]
You can request thyroid function testing from your physician.
Essential Nutrients for the Thyroid
Iodine: The Building Block
Iodine is required for thyroid hormone synthesis. Your thyroid literally incorporates iodine atoms into T4 and T3 molecules. The thyroid gland traps iodine from the bloodstream and stores roughly 70–80% of the body’s iodine.
Iodine deficiency remains the most common cause of hypothyroidism worldwide, though it's relatively uncommon in the United States due to iodized salt. Mild iodine insufficiency still exists in certain groups (e.g., pregnant women, people avoiding dairy/seafood, those using non-iodized specialty salts). The RDA for iodine is 150 mcg daily for adult men and women. A multivitamin will often fill any gaps in your diet.
However, excessive iodine intake can trigger thyroid dysfunction in susceptible individuals, particularly those with autoimmune thyroid disease. More isn't always better.
Food sources include seaweed, fish, dairy products, eggs, and iodized salt. Diets excluding these foods may contain very little iodine and may benefit from supplementation.
Selenium: Supporting Conversion
Selenium is crucial for converting T4 into active T3. Your thyroid contains more selenium per gram than any other organ, and selenium-dependent enzymes regulate hormone production while protecting thyroid tissue from oxidative damage.
Food sources include Brazil nuts (just 1-3 daily), seafood, organ meats, and poultry.
Other Key Nutrients
Zinc supports thyroid hormone production and conversion. Zinc deficiency correlates with altered thyroid hormone levels. Food Sources include oysters, beef, pumpkin seeds, and cashews.
Iron is necessary for thyroid function. Iron deficiency impairs thyroid metabolism and can worsen hypothyroidism symptoms.
Vitamin D deficiency is common in people with autoimmune thyroid diseases. Vitamin D plays roles in immune regulation that may influence these conditions.
B vitamins, particularly B12, support thyroid function and energy metabolism. Vitamin B12 deficiency is more common in people with hypothyroidism.
If you are looking for a personalized supplement plan, BabyFace LLC offers complimentary access to our Persona Nutrition Assessment, which tailors supplement recommendations to your goals and lifestyle.
Foods That Support Thyroid Health
Adequate protein provides amino acid building blocks for thyroid hormone production. Aim for 1.2 to 1.6 grams of protein per kilogram of bodyweight.
Colorful vegetables & fruits supply nutrients that protect thyroid tissue
Healthy fats from fish, nuts, seeds, avocado, and olive oil
Adequate carbohydrates matter because severe carbohydrate restriction is consistently linked to lower T3 and altered T4→T3 conversion.
Your thyroid gland depends on adequate nutrition to function optimally.
The Goitrogen Question
Goitrogens are substances that can interfere with iodine uptake by the thyroid, potentially contributing to thyroid gland enlargement, or goiter. Cruciferous veggies like broccoli, kale, and cauliflower contain natural goitrogens.
However, cooking deactivates most goitrogens, and they aren't problematic unless consumed in very large amounts or when coexisting iodine deficiency exists. For most people, the health benefits of these nutrient-dense vegetables far outweigh theoretical thyroid concerns.
Soy also contains goitrogenic compounds. Meaning soy can interfere with thyroid hormone synthesis, primarily when iodine is low or thyroid function is already impaired. But in most people with normal thyroid function and adequate iodine, moderate soy intake (foods like tofu, edamame, soy milk) is unlikely to cause problems.
Soy foods can also interfere with the absorption of thyroid meds (e.g., levothyroxine) and should be consumed separately. Keep reading for more on medication timing.
Don’t Discount the Impact of Lifestyle Factors
Maintain regular physical activity.
Don't drastically restrict calories. Severe calorie restriction decreases thyroid hormone secretion as your body tries to conserve energy during perceived starvation.
Prioritize sleep. Poor sleep affects hormone regulation and can worsen symptoms of thyroid dysfunction. For some sleep-better strategies, see our Sleep Support article.
Avoid environmental toxins when possible and within reason. Some chemicals in pesticides and plastics (e.g., BPA and phthalates) may contribute to thyroid dysfunction. Choose glass over plastic food & beverage containers, for example.
Timing Matters: Thyroid Medication and Nutrients
Take thyroid medications on an empty stomach ~ 60 minutes before eating for optimal absorption and at least 2 hours before dairy or soy-heavy meals.
Take medication at least 2 hours before taking iron, magnesium, calcium, fiber, and alpha lipoic acid supplements, as these can significantly reduce medication absorption.
Wait before coffee, which can interfere with absorption. Wait about 60 minutes after taking your medication.
Supporting Your Holistic Health at BabyFace
At BabyFace LLC, we recognize that thyroid health impacts energy, weight management, mood, skin quality, and hair health. Thyroid dysfunction can affect skin texture, moisture levels, and healing capacity, with hypothyroidism typically causing dry, rough skin and delayed repair. This will influence which aesthetic treatments and skincare products are most appropriate.
Whether you’re exploring medical-grade skincare, professional aesthetic treatments, or nutrition support, our team is here to guide you toward evidence-based options that align with your goals and lifestyle.
Don’t forget to take advantage of our unique personalized supplement packs offered in partnership with Persona Nutrition and customized nutrition guidance, education, and ongoing support from Michael Colangelo, MS CN, our master’s level certified nutritionist.
Disclaimer: This article provides educational information about nutrition and thyroid health and does not constitute medical advice. Thyroid disorders require diagnosis and treatment by qualified healthcare professionals. Always consult your physician before making changes to thyroid medications or starting new supplements.