Thyroid Hormones: How to Increase it Naturally

Did you know that you can increase your thyroid hormone production naturally? Some nutrients are essential to produce hormones ensuring our body works in perfect synchrony. 

Let’s explore this gland. 

How thyroid hormone production works and its functions

The thyroid gland plays a crucial role in regulating metabolism, energy levels, bone and gut health, and modulating cholesterol and glucose levels. 

The thyroid gland produces several hormones, but the 4 main hormones are total thyroxine (T4), Thyroid-Stimulating Hormone (TSH) Free T3 (triiodothyronine) and Free T4 (thyroxine). The thyroid hormone levels can be imbalanced whether due to hypothyroidism (underactive thyroid) or other conditions. To check thyroid health,  we need to monitor all the blood markers mentioned above, like urinary iodine, iron, transferrin saturation, and selenium.

To understand how hormone production works, all our cells have receptors for thyroid hormones, which depend on zinc.  Secondly, our thyroids produce T4 using an enzyme that depends on iron, tyrosine (amino acid) and iodine. The tyrosine depends on inositol and the iodine depends on magnesium to enter the gland and start its function. 

Free T3 is the active form of thyroid hormone that plays all the functions in our body, which I’ll mention below. And to convert T4 into T3, we need enzymes that depend on selenium and antioxidant components (like quercetin, Vitamin C, Vitamin E, cysteine, and turmeric). The role of gut health in thyroid hormone conversion is also crucial because most of the conversion of T4 to its active form, T3, occurs primarily in the gut and liver. A healthy gut is necessary to optimize this conversion, therefore, vitamin D, vitamin A and omega-3 are powerful allies for thyroid health. Additionally, gut health affects the absorption of all the essential nutrients for thyroid function making it more difficult to increase the thyroid hormones naturally. Gut disorders like dysbiosis (bacterial imbalance), leaky gut syndrome or intestinal inflammation can impair this conversion and negatively impact thyroid function.

An important point to highlight is that severe caloric restriction and general inflammation in the body increase a hormone called reverse T3, leading to energy conservation. Therefore, it’s crucial to have nutritional guidance to avoid reducing thyroid activity, bringing difficulty in losing weight along with altering overall well-being.

The most common symptoms of thyroid imbalance

• Fatigue and Weakness: Feeling tired despite adequate rest.
• Weight Changes: Unexplained weight gain or difficulty losing weight.
• Mood Changes: Mood swings, depression, or anxiety.
• Hair and Skin Changes: Dry skin, hair loss, or brittle nails.
• Digestive Issues: Constipation or other digestive problems.

How common are thyroid disorders in the UK?

Thyroid disorders affect approximately 1 in 20 people and are more common in women than men. Hypothyroidism (underactive thyroid) is more common than hyperthyroidism (overactive thyroid), with estimates indicating around 15 in every 1,000 women and 1 in every 1,000 men diagnosed with hypothyroidism. Women are particularly susceptible, especially during pregnancy and menopause, where about 1 in 20 women over the age of 60 may have hypothyroidism. Hashimoto’s thyroiditis, an autoimmune condition that can lead to hypothyroidism if not controlled by the amount of antibodies, is the primary cause of thyroid disorders in the UK, affecting around 5 in every 100 women and 1 in every 1,000 men. Additionally, thyroid cancer diagnoses are increasing, with about 3,700 new cases annually, more commonly affecting women than men, although prognosis is typically favourable with early detection and treatment.

How to Increase thyroid hormone levels naturally

As I mentioned before, thyroids depend on many nutrients to work properly, so maintaining a balanced diet and making healthy lifestyle choices can support thyroid function naturally. Here are some effective strategies:

1. Ensure adequate consumption of Iodine-Rich Foods

• Seafood: Fish like cod, tuna, and shrimp
• Seaweed and Sea Vegetables: Kelp, nori
• Dairy Products: Milk, yoghurt, and cheese can provide iodine (depending on the soil and cow’s feed)  

2. Ensure adequate consumption of Selenium-Rich Foods

• Brazil Nuts: Just a few nuts provide a day’s worth of selenium.
• Fish: Tuna, halibut, and sardines
• Whole Grains: Brown rice, oats, and whole wheat

3. Ensure adequate consumption of Zinc-Rich Foods

• Shellfish: Oysters, crab, and shrimp
• Meat: Beef, lamb, and pork
• Legumes: Chickpeas, lentils, and beans 

4.  Ensure adequate consumption of Iron-Rich Foods

• Red meat: beef and lamb.
• Liver:  organic liver
• Poultry: chicken and turkey
• Fish: oily fish like sardines and tuna
• Legumes: beans, lentils, chickpeas
• Nuts and seeds: cashews, almonds, pumpkin seeds
• Dark green leafy vegetables: spinach, kale, chard

5. Ensure adequate consumption of Magnesium-Rich Foods

• Nuts and seeds: almonds, cashews, pumpkin seeds
• Whole grains: brown rice, quinoa
• Dark chocolate
• Leafy green vegetables: spinach and kale
• Legumes: black beans, chickpeas and lentils
• Fruit: avocado, bananas
• Fish: salmon

6. Ensure adequate consumption of Inositol-Rich Foods

• Citrus fruits: grapefruits, oranges
• Whole grains: oats
• Nuts: almond and peanuts
• Legumes: beans and lentils
• Seeds: sunflower seeds

7. Ensure adequate consumption of Vitamins A and D-rich Foods

Vitamins A and D are crucial for gut health which supports the conversion of T4 into T3 in our gut.

• Vitamin A: Carrots, sweet potatoes, butternut squash and leafy greens.
• Vitamin D: Fatty fish like salmon, fortified dairy products, supplements and sunlight exposure.

8. Ensure adequate consumption of Omega-3 Fatty Acids-Rich Foods

Omega-3s help reduce inflammation and support overall thyroid function.

• Fatty Fish: Salmon, mackerel, and trout.
• Flaxseeds and Chia Seeds: Sprinkle on salads or yoghurt.
• Walnuts

9. Avoid excess of Goitrogenic Foods

Goitrogens are compounds that can interfere with thyroid function by inhibiting iodine uptake. While cooking typically deactivates goitrogens, limit raw consumption of:

• Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts.
• Soy Products: Tofu, soy milk, and edamame.
• Green tea, kombucha, matcha

10. Manage Stress

Did you know that high stress and elevated cortisol levels can block the thyroid hormone production axis?  So if you want to increase your thyroid hormones naturally, reduce stress.

Here are some stress-reducing techniques: 

Mindfulness Meditation,

• Yoga or Tai Chi, 
• Regular Exercises,
• Deep Breath techniques

11. Quality of Sleep

Have you heard that melatonin is the most powerful antioxidant in our body? And do you remember that thyroids also depend on antioxidant enzymes to work properly? Then, the quality of sleep is crucial for hormone balance, including thyroid hormones. Aim for 7-9 hours of sleep per night and practice good sleep hygiene.

I have hypothyroidism, how to treat hypothyroidism naturally?

If you have been diagnosed by your doctor and you are taking medication for hypothyroidism, you should continue to take the medication and check your thyroid levels regularly. Your doctor is the only professional able to advise on the medication. However, parallel with the medication, all mentioned above can be done to improve your hormones naturally.

Thyroid diet for weight loss

Most people with hypothyroidism experience weight gain and find hard to lose weight. Using all the tips mentioned above and have a personalised strategy for your metabolism can make you lose weight. There is no one diet fits all to thyroid, but a dietitian will be able to designed a plan that will be effective and you will lose weight.

Based on all this information above, a registered dietitian can help you to improve your thyroid function.  

Consider consulting a dietitian to have a tailored plan with the right portion and combinations of all those nutrients mentioned and support the process of increasing your thyroid hormones naturally. Personalised nutrition is crucial to achieve optimal health, it can provide targeted dietary advice, monitor progress, and collaborate with healthcare providers to optimise your thyroid health.