If you are cold, tired, have brain fog or have ANY of these symptoms, you’re probably hypothyroid.

Here are the 5 MOST IMPORTANT NUTRIENTS for thyroid function, & how to get enough of each:

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1. SELENIUM

Needed for the conversion of the inactive T4 thyroid hormone to the active hormone T3.

This process is very commonly impaired, leading to hypothyroid symptoms,

even when your bloodwork "is normal."

Selenium markedly improves thyroid function.

At 83 mcg/d (selenomethionine):

• Lowers TSH in ~30% of hypothyroid
• Lowers autoimmune (Hashimoto's) antibodies

It’s also a vital part of the antioxidant system, which is critical for maintaining thyroid health.

GETTING ENOUGH SELENIUM:

100 mcg is a good target.

You probably need more if you have excess heavy metal accumulation.

Best food sources are liver, brazil nut, beef, eggs.

It can be supplemented as selenomethionine, or as a liquid like this.

lifegivingstore.com/store/selenium…

2. IODINE

Iodine’s main role in the body is to be a part of thyroid hormones.

Iodine deficiency is very common - an estimated 40% of people have suboptimal iodine status.

Iodine deficiency lowers IQ by 10-15 points.

This is because of how important thyroid hormones are to brain development and cognition.

GETTING ENOUGH IODINE

It is added to most salts, but NOT others - this will be on the label.

If you use non-iodized salt, double down on dairy & seafood.

Uncooked cruciferous vegetables will make you need more iodine.

SUPPLEMENTING IODINE.

Iodine supplements (and seaweed) can be tricky.

Even a little bit too much iodine can WORSEN thyroid function.

Would not go above 500 mcg.

I don’t ever implement iodine supplementation for this reason.

Though, many swear by it.

3. ZINC

Zinc is required for the conversion of the inactive T4 thyroid into the active T3.

Zinc also supports the production of the thyroid precursor hormone TRH from the hypothalamus,

and supports antioxidant status.

Zinc boosts metabolism.

Periods of zinc deficiency (MP2 here) drastically lower metabolism.

Zinc is ubiquitous in thyroid hormone functioning.

GETTING ENOUGH ZINC.

Oysters, liver, chocolate, maple syrup, beef are some of the best sources.

Supplementing zinc carnosine or gluconate are my preferred ways - up to 50 mg zinc / day.

Heavy metals will tank zinc status, as will stress.

I've written a ton in detail on zinc here:

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4. VITAMIN D

Vitamin D slashes the risk of hypothyroidism.

It is promotes nearly every step in the synthesis and metabolism of thyroid hormones.

Part of the reason it reliably picks up your energy.

75% of people globally are insufficient in vitamin D.

Vitamin D protects against autoimmune thyroid disease (Hashimoto's)

It was shown to drastically lower these auto-thyroid antibodies.

This is due to vitamin D’s role in regulating the immune system.

GETTING ENOUGH VITAMIN D.

Going by blood levels is best.

I like to aim for 40-90 ng/mL.

5,000-10,000 IU of vitamin D per day can help you get there.

Vitamin D metabolism also depends heavily on magnesium.

Here's a quick guide in terms of how to get enough from the sun.

This is the vitamin D I use personally & with clients, if getting enough sun is not possible. healthnatura.com/vitamin-d3-in-…

I've written extensively about the benefits of vitamin D here:

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5. CARBOHYDRATES

Yep, this is possibly the most important nutrient for thyroid function.

Carbohydrate intake promotes every step of thyroid hormone production

from the hypothalamus down to the liver’s conversion of thyroid hormones.

Thyroid hormones function better with carbs in the diet.

Free fatty acids rise when carbohydrates are restricted, and:

∙Inhibit thyroid hormone activity in cells
∙Prevent thyroid hormone transportation in the blood
∙Can contribute to lipotoxicity of the thyroid gland

I’ve written extensively about the thyroid suppressing effect of low carb diets here.

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