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Specific vitamins and minerals can optimize your thyroid function. Ideally, most essential nutrients should come from our food through a healthy diet. But, some factors can decrease our ability to get nutrients from our food. For example, skipping meals, eating an unhealthy diet, and incorrect food preparation can make getting the necessary vitamins and minerals harder. Hypothyroidism can also slow or impair digestion or contribute to nutrient deficiencies.
Dietary interventions, including nutritional supplements, can further support your thyroid health if they are the rightsupplements to meet your needs. Ahead are the top six vitamins, supported by research, that help protect the thyroid and encourage thyroid hormone production.
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The mineral magnesium is essential for all living cells, playing a key role in energy production, bone health, muscle function, digestion, blood glucose metabolism, and blood pressure regulation. Magnesium is also responsible for over 300 enzyme reactions involved with protein synthesis!
Increasing magnesium intake may improve hypothyroidism symptoms, such as:
Energy production: Fatigue is a common hypothyroidism. Magnesium is needed to produce ATP (adenosine triphosphate), the energy currency of the cell.
Sleep quality: Some hypothyroid patients find it difficult to sleep. Magnesium has a calming effect and can improve sleep quality by regulating neurotransmitters.
Digestive health: Gut and digestive symptoms – especially constipation – are common in hypothyroidism. Magnesium helps ensure regular bowel movements and can prevent constipation.
Blood sugar control: Hashimoto’s and hypothyroidism increase the risk of developing diabetes. Magnesium helps in managing blood sugar levels and can improve insulin sensitivity.
Muscle function: Muscle pain and weakness are symptoms of hypothyroidism. Magnesium plays a crucial role in muscle contraction and relaxation. It helps prevent cramps and spasms.
Nervous system: Hypothyroid patients frequently experience anxiety as a symptom. Magnesium is vital for proper nerve function and can help reduce symptoms of anxiety and stress.
Heart health: Cardiovascular disease is more common in people with hypothyroidism. Magnesium supports cardiovascular health by regulating blood pressure and heart rhythm, and preventing blood clots.
And if that isn’t enough, magnesium is necessary to convert thyroxine (T4, the inactive thyroid hormone) into triiodothyronine (T3, the active hormone). Without enough T3, our cells are unable to function correctly.
In addition, a 2023 study linked high levels of thyroid antibodies with low magnesium levels. Thyroid antibodies indicate the presence of Hashimoto’s, a thyroid autoimmune disorder and the leading cause of hypothyroidism in the United States.
Magnesium supplements may also benefit those with Hashimoto’s by lowering inflammation and reducing oxidative stress. These actions help further reduce symptoms and protect the thyroid from additional damage.
Including magnesium-rich foods like leafy greens, nuts, seeds, whole grains, and fish in your diet or taking supplements as needed can help ensure you get enough of this important mineral.
The following chart features some of the best food sources of magnesium.
Vitamin A is a fat-soluble vitamin that is vital for various bodily functions. There are two primary forms of vitamin A:
- Preformed vitamin A (retinoids): This form of vitamin A is found in animal products such as liver, fish, and dairy.
- Provitamin A (carotenoids): This form of vitamin A is found in plant-based foods and must be converted into retinoid form in the body. The most well-known provitamin A carotenoid is beta-carotene, which is abundant in colorful vegetables and fruits like carrots, sweet potatoes, spinach, and kale.
Vitamin A offers numerous health benefits, including many that are especially beneficial for people with hypothyroidism, including:
Immune system support: Many hypothyroid patients have Hashimoto's disease, an autoimmune condition. Vitamin A enhances the body's immune function by supporting the health of skin and mucous membranes, which act as barriers to bacteria and viruses. It also supports the production and function of white blood cells.
Skin health: Hypothyroidism can have negative effects on skin health. Vitamin A promotes healthy skin by encouraging the production of new skin cells. It is often used in the treatment of skin conditions because of its ability to reduce inflammation and promote skin healing.
Antioxidant properties: As an antioxidant, vitamin A helps protect cells from damage caused by free radicals. This can reduce the risk of chronic diseases, including heart disease and certain cancers.
Vision: Vitamin A is crucial for maintaining healthy vision. It is a component of rhodopsin, a protein in the eyes that allows us to see in low-light conditions. It also supports the functioning of the cornea and conjunctival membranes.
Bone health: Vitamin A contributes to the growth and development of bones. Adequate levels are necessary to ensure proper bone formation and maintenance.
Vitamin A also activates thyroid hormone receptors in your cells. This action allows your cells to pull T3 from your bloodstream into your cells. Remember: for your cells to benefit from thyroid hormone, it must be in the T3 (active) form.
A 2022 review showed that low levels of vitamin A can negatively affect the balance of your thyroid hormones by:
- Increasing thyroid-stimulation hormone (TSH) secretion
- Reducing iodine uptake
- Decreasing the conversion of T4 to T3
- Lowering the uptake of T3 in your cells
The good news is that vitamin A supplements may help reverse these effects. One 4-month trial of vitamin A supplements reduced serum TSH levels. Experts believe this is due to vitamin A supporting the pituitary gland and preventing thyroid gland enlargement.
Animal models also showed that vitamin A supplementation can decrease thyroid volume and TSH levels while improving thyroid iodine uptake. Iodine is an essential nutrient needed for thyroid hormone production.
Sources of Vitamin A include both animal-based and plant-based foods. Animal sources (preformed vitamin A) include liver, dairy products, and fish, while plant sources (provitamin A) include carrots, sweet potatoes, spinach, and other leafy green vegetables.
The following chart features some top food sources of vitamin A.
Adequate intake of vitamin A is important, but it is also essential to avoid overdoing vitamin A supplements, as high levels can be toxic and lead to hypervitaminosis A, characterized by symptoms such as liver damage, headaches, and nausea.
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus, which are critical for bone formation. It also plays affects immune system function and has been linked to various other health benefits.
Vitamin D is best known for keeping your bones healthy and preventing osteoporosis. It also reduces inflammation and plays a crucial role in maintaining a healthy immune system.
Experts believe vitamin D deficiency can contribute to joint and muscle pain symptoms and leaky gut syndrome. Many experts consider leaky gut syndrome a precursor to autoimmune conditions like Hashimoto’s.
Vitamin D has numerous health benefits for patients with Hashimoto's and hypothyroidism, including:
Immune system support: Immune dysfunction is central to Hashimoto's thyroiditis. Vitamin D plays a crucial role in enhancing the pathogen-fighting effects of monocytes and macrophages — white blood cells critical to immune defense — and decreases inflammation.
Mood regulation: Hypothyroid patients are at risk of depression and anxiety. Adequate levels of vitamin D are associated with improved mood and may help manage these symptoms.
Cardiovascular health: The heart disease risk is increased in people with hypothyroidism. Some studies suggest that vitamin D can help regulate blood pressure and may reduce the risk of heart disease.
Muscle function: Muscle strength and function can be affected in hypothyroidism. Vitamin D supports muscle function and reduces the risk of falls and fractures, particularly in older adults.
Autoimmune disease support: Vitamin D plays a role in reducing the risk and severity of autoimmune diseases by modulating the immune response.
Diabetes management: Hypothyroid patients have an increased risk of diabetes. Vitamin D may improve insulin sensitivity and help manage blood sugar levels, potentially reducing the risk of type 2 diabetes.
By increasing vitamin D intake, your digestive system can begin to repair itself by closing and healing the gaps between the cells. This healing prevents toxins from leaking into your bloodstream. A 2018 study showed that taking vitamin D supplements significantly improved TSH levels compared to taking a placebo. Interestingly, increasing your vitamin D levels with supplements does not affect thyroid hormone (T4 and T3) levels.
Vitamin D can be obtained through exposure to sunlight, supplements, and certain foods like fatty fish and fortified dairy products. The following chart features selected food sources of vitamin D.
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Selenium is a trace mineral and crucial antioxidant that protects our organs and glands – including the thyroid gland – from oxidative stress. For people with Hashimoto's thyroiditis and hypothyroidism, selenium offers several potential health benefits:
Antioxidant properties: Selenium is a component of the enzyme glutathione peroxidase, which helps reduce oxidative stress. Oxidative stress can exacerbate thyroid tissue damage in Hashimoto's thyroiditis. By reducing oxidative damage, selenium may help protect the thyroid gland.
Thyroid hormone metabolism: Selenium is involved in the conversion of the thyroid hormone thyroxine (T4) into its active form, triiodothyronine (T3). Adequate selenium levels can support optimal thyroid hormone metabolism, which is particularly beneficial for hypothyroid patients.
Immune system regulation: Selenium has immune-modulating properties. In Hashimoto's patients, selenium may help regulate the immune response and reduce inflammation.
Reduction of thyroid antibodies: Several studies have shown that selenium supplementation can reduce the levels of thyroid peroxidase antibodies (TPOAb) in patients with Hashimoto's thyroiditis. Lower levels of these antibodies can indicate reduced autoimmune activity against the thyroid gland.
Improvement in symptoms: Some research suggests that selenium supplementation can improve symptoms of hypothyroidism and overall well-being in patients with Hashimoto's thyroiditis. This includes potential improvements in energy levels, mood, and quality of life.
Low selenium levels are typical in those newly diagnosed with Hashimoto’s and an underactive thyroid. A regular intake of selenium supplements can also decrease thyroid peroxidase (TPO) antibodies, which, when present, indicate Hashimoto’s. Lowering TPO antibodies won’t cure Hashimoto’s, but it will help protect your thyroid from the ongoing attack by your immune system.
According to a 2023 study, adding selenium supplements to levothyroxine therapy (a type of thyroid medication) can significantly improve your thyroid function.
Selenium is found naturally in foods such as nuts, seafood, and meats, as well as in soil, its adequate intake is vital for maintaining health, while both deficiency and excess can lead to serious health issues. In some cases, it’s appropriate to supplement with selenium, but the highest recommended dosage of selenium (from both supplements and foods) is generally 400 micrograms (mcg) per day. This is considered the tolerable upper intake level, the maximum amount that can be taken daily without likely causing adverse effects.
The following chart features selected food sources of selenium.
Zinc is an essential trace mineral that plays a crucial role as a powerful catalyst for over 100 enzymatic reactions in the body. Our bodies do not have a way to store zinc, so you must ingest it regularly through foods or supplements.
Adequate zinc intake is necessary for proper growth and development, particularly during pregnancy, childhood, and adolescence. Zinc deficiency can lead to impaired immune response, hair loss, skin issues, and growth problems, among others.
Zinc can be particularly beneficial for people with Hashimoto's thyroiditis and hypothyroidism. Here are some ways zinc can help:
Thyroid hormone production: Zinc is essential for the synthesis of thyroid hormones. It helps convert T4 (thyroxine) to the more active T3 (triiodothyronine). Adequate zinc levels can support optimal thyroid function.
Immune system support: Hashimoto's is an autoimmune condition where the immune system attacks the thyroid gland. Zinc supports immune function and can help modulate immune responses, potentially reducing autoimmune activity.
Antioxidant properties: Zinc has antioxidant properties that protect the thyroid gland from oxidative stress, which is often elevated in autoimmune thyroid conditions.
Reduction of inflammation: Zinc has anti-inflammatory effects, which can be beneficial in reducing the inflammation associated with autoimmune thyroid diseases.
Improved mood and cognitive function: Hypothyroidism can lead to mood disorders and cognitive impairment. Zinc plays a role in neurotransmitter function and brain health, potentially improving mood and cognitive function.
Wound healing and skin health: Individuals with hypothyroidism may experience slow wound healing and dry skin. Zinc is vital for skin health and can aid in wound healing.
Zinc deficiency is common in those with hypothyroidism, especially those with Hashimoto’s. It can also alter thyroid function by increasing oxidative stress and promoting inflammation.
Correcting a zinc deficiency can help restore your immune system and improve thyroid function by reducing TSH levels. When combined with selenium supplements, zinc may further reduce oxidative stress damage to your thyroid.
Dietary sources of zinc include meat, shellfish, legumes, seeds, nuts, dairy products, and whole grains. If you supplement with zinc, keep in mind that:
- Zinc supplementation can interfere with copper absorption. A balance between zinc and copper is necessary to prevent deficiencies.
- Excessive zinc intake can cause adverse effects, including nausea. It's important to stick to recommended dosages.
- Zinc can interact with certain medications, including antibiotics and diuretics, so it's recommended that you discuss this with a healthcare provider.
The following chart shows selected food sources of zinc.
Vitamin B12, also called cyanocobalamin, is an essential water-soluble vitamin, vital for numerous bodily functions, including red blood cell formation, DNA synthesis, and a healthy nervous system. It plays a crucial role in energy production by helping convert food into glucose. Deficiency can lead to symptoms such as fatigue, anemia, neurological issues, and cognitive disturbances, making adequate intake crucial for overall health and well-being.
While vitamin B12 is crucial for overall health, it has benefits that are particularly relevant for individuals with Hashimoto's disease and hypothyroidism. Here are some key benefits:
Energy metabolism: Vitamin B12 plays a role in energy production and metabolism, which can be compromised in hypothyroid patients.
Nervous system health: Proper thyroid function is essential for nervous system health, and B12 supports nerve health, potentially alleviating symptoms like neuropathy or fatigue common in hypothyroid patients.
Energy levels: Hypothyroidism often causes fatigue and lethargy. Adequate B12 levels help improve energy levels, reducing fatigue.
Healthy blood cells and anemia prevention: B12 is essential for red blood cell production. Over 25% of people with hypothyroidism are anemic, and sufficient B12 helps maintain healthy red blood cell levels and prevent anemia, which can worsen fatigue.
Brain health: Hypothyroidism can affect cognitive function, leading to brain fog and memory issues. B12 supports cognitive function and overall brain health.
Mood regulation: Vitamin B12 is involved in the synthesis of neurotransmitters, which can help improve mood and reduce symptoms of depression, often experienced by those with Hashimoto's and hypothyroidism.
Autoimmune regulation: Hashimoto's is an autoimmune condition, and B12 plays a role in maintaining a healthy immune system. Adequate levels can help regulate immune responses.
Gut health: Hypothyroid patients often have slowed digestion, leading to issues like constipation. B12 supports healthy gut function and can aid in digestion.
Neuropathy prevention: B12 is crucial for nerve health. Deficiency can cause neuropathy, which can be particularly problematic for thyroid patients who are already be at an increased for nerve-related issues.
A vitamin B12 supplement can improve hypothyroidism symptoms by increasing the number of healthy red blood cells. These cells can deliver oxygen-fresh blood to your tissues and promote energy metabolism.
In foods, Vitamin B12 is predominantly found in animal products like meat, fish, poultry, eggs, and dairy, with fortified plant-based foods and supplements. The following chart highlights selected food sources of vitamin B12.
Consuming the recommended amount of a vitamin or mineral is safe. Some water-soluble vitamins are even safe at doses higher than recommended, as our bodies can eliminate the excess. But fat-soluble vitamins like vitamin A accumulate in your fat cells, which can lead to toxic levels over time.
High doses of some vitamins or minerals can be dangerous. For example:
- Excessive magnesium can cause loose stools and diarrhea
- Too much zinc can cause nausea and vomiting
- Selenium can cause garlic breath, a metallic taste in the mouth, stomach upset, or nerve damage at more than 400 mcg daily from supplements and food sources
Some dietary supplements can interfere with the absorption of your thyroid medication. So, talking with your healthcare provider before starting any supplement is best.
It is essential to know that dietary supplements are not regulated by the FDA like prescription medications are. This means that the FDA doesn’t determine whether a supplement is safe and effective or that the label is truthful before a company can sell it. Use caution when choosing supplements, and always choose a reputable brand.
Dietary supplements are intended to do just that: supplement your diet. Picking the right ones can optimize your thyroid health. Instead of buying and taking multiple supplements to fill the gaps in your thyroid health, consider switching to or starting Paloma Health’s Daily Thyroid Care supplement.
Thyroid experts designed our thyroid care supplement. It contains nine essential nutrients, including the six important supplements discussed in this article, to support your thyroid health. Order your first bottle today to jump-start your thyroid health.
