Thyroid health

Eating to support your thyroid — simple ways to naturally preserve thyroid function

by Marcelle Pick, OB/GYN NP

• The case for thyroid nutrition
• What about soy and thyroid health? Foods that may disrupt thyroid function
• Find your balance — the Women to Women approach

Lately I’ve noticed there’s a lot of misinformation out there about thyroid health. My most recent “favorite” was the June Newsweek article discussing harmful medical advice dispensed on Oprah Winfrey’s show. The section about thyroid health proclaims that taking iodine supplements and drinking soy milk are “just what [women] shouldn’t do.” The problem with these sound bites is that real information and solid science are lost. The fact is, there are many foods and nutrients that support our thyroid health naturally, including iodine-rich foods. And as the women of our generation discover imbalances in their bodies, they want the facts so they can make choices to correct them — before they become more serious and irreversible.

Your thyroid is one of the most important glands in your body. It controls the way you metabolize food, the way you use energy, lose and gain weight, how well or poorly you sleep, and much, much more. We know that women are more prone to thyroid conditions than men, and that many of these conditions arise during times of hormonal flux such as perimenopause. One of the best ways to support the thyroid gland is by eating more carefully. As we approach menopause and beyond, perhaps it’s time for everyone to take a look at how the foods we eat help — or hurt — our thyroid function.

You may have heard conflicting information about iodine, soy, or maybe even broccoli. Let’s get the facts straight by taking a closer look at how specific foods and supplements influence thyroid health and what you can do to support this master gland.

The case for thyroid nutrition

Like every cell and organ in our bodies, the thyroid uses specific vitamins and minerals to carry out everyday functions. Though there are several nutrients the thyroid uses, I’ll highlight what research shows to be the most crucial. We’ve evolved to extract these micronutrients from the foods we eat (see the chart below for specific foods containing these nutrients). But you may also choose to supplement with the help of your practitioner. Before starting any supplements for thyroid function, I encourage you to get a full thyroid hormone panel done, as well as testing for your iodine, selenium, and vitamin D levels. Most functional medicine practitioners are familiar with this style of testing.

Iodine. If you are at all concerned about your thyroid function, I would strongly recommend talking to your healthcare practitioner about iodine. For decades now, women have limited or avoided salt, which is our primary source of iodine — and a limited one, at that. This avoidance, along with a generally low intake of seafood and sea vegetables, is just one reason for the current trend toward iodine deficiency in this country. According to a 2002 CDC nutrition evaluation, approximately 36% of women of childbearing age in the US may receive insufficient dietary iodine.

Your thyroid simply can’t function without this crucial trace element, and if you are iodine deficient, more iodine could make all the difference for your thyroid. The essential thyroid hormones that circulate in our bodies, known as T4 (also known as thyroxine) and the more active T3, are partially made of iodine and are the only iodine-containing hormones in humans. If we are deficient in iodine, the thyroid doesn’t have the most basic building blocks to make these key hormones, and all the tissues in the body are negatively impacted as a result.

Selenium. Selenium is another element that is simply essential for healthy thyroid function. An array of selenium-based proteins and enzymes help regulate thyroid hormone synthesis and metabolism; convert T4 into the more accessible form of thyroid hormone, T3, and maintain just the right amount of thyroid hormones in the blood and tissues, including the liver, kidneys, and thyroid gland, as well as the brain. Selenium-containing enzymes also function in a protective “detox” capacity, preserving thyroid gland integrity when we’re under stress of all kinds — oxidative, chemical — even social. Selenium also works to help the body more efficiently recycle its iodine stores, which can become an important concern as we grow older.

Zinc, iron, and copper. There is no doubt that iodine and selenium are the major players when it comes to trace elements. But three trace metals — zinc, iron, and copper — play vital roles in healthy thyroid function as well. While research has shown that both hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid) can sometimes result in zinc deficiency, women with hyperthyroidism may be more prone to it because thyroid hormone excess can increase the elimination of zinc in the urine. When zinc is low in the body, TSH (thyroid-stimulating hormone), T4, and T3 can in turn become low in the body.

As for iron, research is showing that there is a link between iron deficiency and decreased thyroid efficiency. If you are both anemic and iodine-deficient, supplementing with iodine alone is unlikely to resolve the thyroid imbalance — you will also need to replace your iron stores.

Copper is needed to produce thyroid-stimulating hormone (TSH). It’s also required for oxidizing iodine to form T4, so when your body’s supply of copper is poor, the rate of T4 production will be impeded. T4 keeps your body’s cholesterol synthesis on track, and one theory has it that copper deficiency could be what makes people with hypothyroidism more prone to developing high cholesterol and heart problems.

Antioxidants and B vitamins. I’m sure you’ve heard that antioxidants are good for your overall health. Many micronutrients have antioxidant qualities, but beta-carotene (vitamin A), vitamin C, and vitamin E — along with selenium and iodine as mentioned above — are important antioxidants that help the thyroid gland neutralize the oxidative stress it encounters on a daily basis. This oxidative stress is what scientists have found associated with degenerative diseases and the aging process in general. In hyperthyroidism (the most common form of which is Graves’ disease), oxidative stress in the body can be particularly high. The theory is that because the thyroid is more active, it’s using more oxygen, which leads to an accumulation of oxygenated compounds that can harm your cells. This is why antioxidants are recommended, especially in hyperthyroidism. The B vitamins (B2, B3, and B6) are also important for thyroid function because they are involved in manufacturing T4.

Whole foods to support your thyroid
This chart provides whole food sources of the vitamins and minerals discussed in this article. There is a wide variety to choose from, so treat your thyroid to a good meal!
Iodine	Primary sources: sea vegetables (kelp, dulse, hijiki, nori, arame, wakame, kombu) and seafood (clams, shrimp, haddock, oysters, salmon, sardines), as well as iodized sea salt. Secondary sources: eggs, asparagus, lima beans, mushrooms, spinach, sesame seeds, summer squash, Swiss chard, garlic
Selenium	Brazil nuts, tuna, organ meats, mushrooms, halibut, beef, soybeans, sunflower seeds (Note: selenium content of land-based foods is contingent on soil substrate selenium levels.)
Zinc	Fresh oysters, sardines, beef, lamb, turkey, soybeans, split peas, whole grains, sunflower seeds, pecans, Brazil nuts, almonds, walnuts, ginger root, maple syrup
Copper	Beef, oysters, lobster, shiitake mushrooms, dark chocolate, crabmeat, tomato paste, pearled barley, nuts, beans (soybeans, white beans, chickpeas), sunflower seeds
Iron	Clams, oysters, organ meats, soybeans, pumpkin seeds, white beans, blackstrap molasses, lentils, spinach
Vitamin A (beta-carotene form)	Kale, sweet potatoes, carrots, winter squash/pumpkin, spinach, cantaloupe, broccoli, asparagus, liver, lettuce
Vitamin C	Guava, peppers (chili, Bell, sweet), kiwifruit, citrus, strawberries, broccoli, cauliflower, Brussels sprouts, papaya, parsley, greens (kale, turnip, collard, mustard)
Vitamin E	Whole grains, almonds, soybeans and other beans, sunflower seeds, peanuts, liver, leafy green vegetables, asparagus
Vitamin B2 (riboflavin)	Brewer’s yeast, organ meats, almonds, wheat germ, wild rice, mushrooms, egg yolks
Vitamin B3 (niacin)	Brewer’s yeast, rice bran, wheat bran, peanuts (with skin), liver, poultry white meat
Vitamin B6 (pyroxidine)	Brewer’s yeast, sunflower seeds, wheat germ, fish (tuna, salmon, trout), liver, beans (soybeans, lentils, lima beans, navy beans, garbanzos, pinto beans), walnuts, brown rice, bananas

What about soy and thyroid health? Foods that may disrupt thyroid function

If you’ve read the recent Newsweek article, “Live Your Best Life Ever!,” about the “bad advice” Oprah’s medical experts dispense on her show, unfortunately you might be confused about soy. In the article, Dr. David Cooper of Johns Hopkins Medical School explains that if you have hypothyroidism and are taking medication, soy can block your ability to absorb the medication. This is a bit of an oversimplification of what’s really going on. Let’s look at the real science.

Some studies have shown that the isoflavones in soybeans can decrease thyroid hormone output by blocking the enzyme responsible for adding iodine to thyroid hormone. This means if you have low iodine in the body, the soy isoflavone may be taking what iodine you do have, leaving an inadequate amount for thyroid hormone production. The good news is, if you have sufficient iodine in your body, eating soy will most likely not be a problem. And I’ve seen soy help so many women with menopausal symptoms that it would be a shame not to consider it as an option.

Soy isn’t the only goitrogenic (meaning food or chemical that can interrupt thyroid function) food out there. The isothiocyanates found in the Brassica family of vegetables — broccoli, cauliflower, cabbage, Brussels sprouts, and so on — can reduce thyroid hormone in the same way. Goitrogenic compounds have also been found in very small amounts in numerous other foods — from peaches and peanuts to strawberries and spinach! But, again, if you get enough iodine in your diet, as well as other micronutrients essential to thyroid function, I would not recommend cutting these healthy foods out. Simply pair these foods with the iodine-rich and micronutrient-rich foods listed in the chart above, or consider steaming them to counter the negative effects. Or see our article on goitrogens for more information on how to eliminate goitrogenic compounds from food.

On the other hand, gluten is one food that I would recommend avoiding if you have a thyroid condition. There is a strong connection between celiac disease, gluten intolerance, and autoimmune thyroid issues, and many of my patients find that when they remove gluten-containing foods, they feel much better and notice less of an impact on their thyroid.

Find your balance — the Women to Women approach

I know that naturally supporting your thyroid can be more complicated than simply popping a pill every day, so I want to emphasize a few key points as you learn more about eating for thyroid health. One thing I can say for sure: as you learn more about your body and how to support it, I promise you’ll feel better and better!

• Start with food, and supplement as needed. Getting as many pro-thyroid nutrients through wholesome foods is always ideal, but I know this is not easy or even possible in our busy lives. Supplementing with a top-quality multivitamin–mineral complex, like the one we offer in our Personal Program, will give you the foundation you need for thyroid health if you are concerned with prevention. If you already have thyroid imbalance, talk to your practitioner about using supplements before a prescription. The problem with prescriptions like Synthroid (levothyroxine) is that once you go on them, your thyroid backs down, and it can be difficult to get off of thyroid replacement drugs.
• Too much can be as bad as too little. Keep in mind that while all of the micronutrients I’ve discussed above are important, overloading on just one will not help your thyroid or resolve your imbalance! There are many complex interactions between the pro-thyroid nutrients, especially iodine and selenium, and I always recommend a gentle balance. Please work with your practitioner on finding the right balance for you.
• Get tested. I recommend getting a full thyroid hormone panel done, which is routine for many practitioner visits. But I also recommend having your iodine, selenium, and vitamin D levels tested as well. This will give both you and your practitioner a good idea of where to start.
• Support your adrenals. I’ve often seen that the underlying problem in a thyroid imbalance is under-supported adrenal glands. The thyroid and adrenal glands are intimately connected, so I recommend reading our articles on adrenal health to get a better idea of how to give them support.

Your thyroid deserves a break — sit and enjoy!

This is perhaps one of the most overlooked pieces of advice in our modern lives: sit and enjoy your food! As women in today’s world, we are expected to do and be so many things that eating while standing at your kitchen counter, while driving, or while seated at your computer seems like the norm. But as you may have read in my article on hypothyroidism in menopause, the thyroid is very sensitive to stress. Give your mind, your body, and your thyroid a break by sitting in a comfortable space while you eat. Enjoy your meals in peace with friends and family, and talk, laugh, and let the nutrition you consume feed your thyroid, too. You deserve this break, and your body will thank you for it!

Our Personal Program is a great place to start

The Personal Program promotes natural hormonal balance with nutritional supplements, our exclusive endocrine support formula, dietary and lifestyle guidance, and optional phone consultations with our Nurse–Educators. It is a convenient, at-home version of what we recommend to all our patients at the clinic.

• To learn more about the Program, go to How the Personal Program works.
• To select the Program that's right for your symptoms, go to Choose the plan that works for you.
• To assess your symptoms, take our on-line Hormonal Health Profile.
• If you're ready to get started, learn about our risk-free trial.

If you have questions, don't hesitate to call us toll-free at 1-800-798-7902. We're here to listen and help.

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References & further reading on eating for thyroid health

 

Original Publication Date: 07/27/2009
Last Modified: 08/31/2009
Principal Author: Marcelle Pick, OB/GYN NP