It influences everything from metabolism and digestion to heart rate and mood. If you’ve ever struggled with unexplained fatigue, weight changes, or sluggish digestion, your thyroid could be a key player. Let’s dive into what this gland does, why it matters, and how nutrition plays a role in keeping it functioning at its best.
The Thyroid: Your Body’s Thermostat
Think of your thyroid as your body’s thermostat. Just like you adjust the temperature in your home, your thyroid regulates how much energy your body produces and how efficiently it runs. It produces two key hormones:
Thyroxine (T4): The main hormone released by the thyroid, which is later converted into the active form.
Triiodothyronine (T3): The active hormone that helps control metabolism, energy production, and more.
When the thyroid is functioning well, everything runs smoothly. But when things go awry, you may experience a range of symptoms that can impact your daily life.
How the Thyroid Affects Your Body
Metabolism & Energy – Your thyroid determines how fast your body burns calories. If it’s underactive (hypothyroidism), you may experience fatigue, weight gain, and sluggishness. If it’s overactive (hyperthyroidism), weight loss, rapid heartbeat, and feeling overheated are common.
Temperature Regulation – A sluggish thyroid can leave you feeling cold all the time, while an overactive thyroid can make you feel constantly overheated.
Heart Health – Thyroid hormones influence heart rate and circulation. An overactive thyroid can lead to a racing heart, while a slow thyroid can result in a lower heart rate.
Digestive Function – The thyroid helps control how quickly food moves through your system. Hypothyroidism can cause constipation, while hyperthyroidism may lead to diarrhea.
Mood & Brain Function – The thyroid even impacts your mental clarity, mood, and concentration. Too much thyroid hormone can cause anxiety and restlessness, while too little can lead to depression and brain fog.
Reproductive Health – Thyroid imbalances can affect menstrual cycles, making it harder to conceive.
Bone & Muscle Health – An overactive thyroid can weaken bones, while an underactive one may lead to muscle weakness or stiffness.
Understanding Hypothyroidism
Hypothyroidism, or an underactive thyroid, occurs when the gland doesn’t produce enough hormones. It affects about 5% of the U.S. population, with an additional 5-10% having subclinical (mild) hypothyroidism. It’s more common in women, particularly after age 50. While iodine deficiency is the leading cause globally, in developed countries, autoimmune conditions like Hashimoto’s thyroiditis are the primary culprit.
Nutrition’s Role in Thyroid Health
Proper nutrition is essential for keeping your thyroid functioning well. Here are key nutrients to focus on:
Iodine – Crucial for thyroid hormone production. Sources include iodized salt, seaweed, fish, dairy, and eggs.
Selenium – Helps convert T4 into active T3 and protects the thyroid from oxidative stress. Sources include brazil nuts, sunflower seeds, fish, and whole grains.
Zinc – Supports T3 production and regulation. Sources include shellfish, beef, legumes, and nuts.
Iron – Needed for proper thyroid hormone synthesis. Sources include red meat, spinach, lentils, fortified cereals.
Vitamin D – Supports immune regulation and may help with autoimmune thyroid conditions. Sources include fatty fish, fortified foods, and sunlight exposure.
Omega-3s – Help reduce inflammation linked to autoimmune thyroid disorders. Sources include fish oil, flaxseeds, chia seeds, and walnuts.
Debunking the Cruciferous Vegetable Myth
Cruciferous vegetables, which include broccoli, cauliflower, Brussels sprouts and kale, have been thought to interfere with how your thyroid uses iodine. Iodine plays a role in hormone production in the thyroid gland. The truth is, you can, and should, eat these veggies. You would have to consume an excessive and unrealistic amount of these vegetables for them to interfere with iodine and thus hormone production in the thyroid. Cruciferous vegetables are nutrient powerhouses and should be part of a healthy and balanced diet. These vegetables contain nutrients such as folate, vitamins C, E, and K, and fiber. Fiber is an important nutrient to incorporate if weight loss is the goal, as it helps keep you fuller longer.
Managing Hypothyroidism: What Works?
Medication: Most people with hypothyroidism take levothyroxine, a synthetic form of T4, which helps maintain normal hormone levels.
Dietary Support: Ensuring adequate intake of iodine, selenium, and omega-3s while managing inflammation can make a difference.
Lifestyle Modifications:
Stress Management: Chronic stress can impact thyroid function. Mindfulness, yoga, and deep breathing exercises may help.
Regular Exercise: Physical activity can help support metabolism and improve energy levels.
Alternative Therapies:
Natural Desiccated Thyroid (NDT): This option, derived from animal thyroid glands, contains both T3 and T4 and may be beneficial for some individuals.
Supplements: Only take supplements under the guidance of your healthcare provider and dietitian. Some supplements that may be beneficial can include Vit D and omega 3’s, however, these should still be discussed with your medical team to ensure individualized recommendations.
The Bottom Line
Your thyroid is a powerhouse gland that influences nearly every aspect of your health. While hypothyroidism can be frustrating, the right combination of medication, nutrition, and lifestyle changes can help you feel your best. If you suspect thyroid issues, work with your healthcare provider and a dietitian to create a personalized plan that supports optimal thyroid function.
By nourishing your body with thyroid-friendly foods and taking care of your overall well-being, you can support a balanced metabolism, steady energy levels, and long-term health.
Written by our Registered Dietitian and board certified specialist, Hayley Perkins, RDN, CDCES.
Sources:
+ show Comments
- Hide Comments
add a comment