Whether you have a new thyroid diagnosis (hypothyroidism, hyperthyroidism, Hashimoto’s, Grave’s), or you have been living with thyroid disease for a while now, this guide to the best thyroid supplements will strengthen your thyroid health knowledge and assist you on your path to supporting your thyroid. It will increase your knowledge of nutrition and supplements so that you can advocate for yourself as a thyroid patient.
As a registered dietitian, I encourage you to get the most nutrients you can from your diet, first, before using supplements. Obviously, we cannot get 100% of the daily value of every single nutrient through our diet every day, so that is where supplementation can benefit you. Let’s get to optimizing your thyroid!
Should I take a thyroid supplement?
Many people take supplements, however, there is no one-size-fits-all approach. Everyone has their individual needs. The best way to know if you should take a thyroid supplement is to consult with your healthcare provider. They can run blood labs to test for nutrient deficiencies. Based on your labs, the healthcare provider can then recommend supplements and dosages of those supplements. It is important to know that supplements are not like a prescription drug–anyone can buy them off of the shelf. Thus, you should use caution when purchasing supplements.
What to look for in a supplement
Supplements are regulated by the FDA as a food, not a drug. The FDA does not review or approve individual supplements before they are marketed. That means that the label may not show all of the contents in the supplement. Many companies use “proprietary blends” and are not required to disclose the ingredients in that blend, nor the amounts of each ingredient. This is why you should purchase third-party tested supplements. Third-party lab companies include USP, NSF, and ConsumerLabs; these companies test for the quality and contents of supplements.
Additionally, look for supplements that contain no artificial colors, flavors, or preservatives. This is especially important for people with Hashimoto’s. If you have Hashimoto’s, also check to see if the supplement is gluten-free. If you are vegan, avoid products with gelatin–most gummy supplements contain gelatin.
Lastly, read consumer reviews (I like checking Amazon) and look at the supplement company’s website to see if their supplement has been backed by research. Preferably, the research should not be funded by the company to avoid bias.
Always consult with a healthcare professional before starting a new supplement.
Now let’s dive into the best thyroid supplements!
Selenium
Selenium is an important mineral for thyroid function; it is an important piece of the enzymes responsible for regulating thyroid hormone activity. If you have Hashimoto’s, there is research to support that selenium can reduce TPO antibodies-the antibodies that drive inflammation (1).
The easiest and most cost-effective way to meet your daily selenium needs is by eating 1-2 Brazil nuts a day. One Brazil nut has 96mcg of selenium which is around 175% of your daily value of selenium (2)! The recommended daily value is 200 mcg, so do not eat more than 2 Brazil nuts per day. My favorite brand is Nut Cravings–it’s organic, and you can find it on Amazon here.
Check out my recent Instagram post on selenium for other foods that are high in selenium.
If you are wondering whether eating Brazil nuts really works to reduce antibodies, my experience is proof. After going gluten-free 5 years ago, my TPO antibodies had reached a plateau for the past 3 years. This year, I decided to make one change–eating 2 Brazil nuts a day. After one month of supplementing with Brazil nuts, I got my labs drawn, and low and behold, my antibodies came down 150 points! I truly couldn’t believe it! I’m hopeful that this could help your thyroid health, too.
Before supplementing, always make sure to speak with your healthcare provider, first. Ideally, get a selenium blood test so that your healthcare provider can determine if you need to supplement or not. There is such a thing as having too much of a good thing.
Iron
Iron is one of the most common micronutrient deficiencies in the world (3). The storage form of iron is ferritin, and ferritin is the best indicator of iron status. Unfortunately, there are wide parameters for “normal” ferritin labs ranging anywhere from 12 to 200, so many doctors may tell you you are fine, even though you might not be feeling fine. Low ferritin can cause:
- Heavy periods
- Menstrual cramps
- Hair loss
- Heart palpitations
- Fatigue
- and more!
Getting your ferritin up can help with these symptoms and thyroid function. Iron is necessary for thyroid hormone production, converting inactive thyroid hormone (T4) to active thyroid hormone (T3), helping with fatigue, and improving hair loss. Hair loss and fatigue are two common symptoms of hypothyroidism and may be exacerbated by low ferritin.
In your diet, you are likely getting some iron from both plant (non-heme) and animal foods (heme), but likely not enough if you have a deficiency.
Most iron supplements are non-heme which is poorly absorbed–just 2-20% is absorbed (4)! Heme iron (from animals) is better absorbed (15-35%), and there are fewer side effects (5). Bye bye constipation. I recommend a heme iron supplement to maximize iron absorption. If you are vegan, then stick with non-heme.
Consuming iron with vitamin C will help increase absorption. You can take a vitamin C supplement, or take your iron with vitamin C-rich foods such as broccoli or orange juice. Avoid taking iron with calcium (dairy products) and coffee. And separate your iron supplement from thyroid medication by at least 4 hours.
Vitamin D
Vitamin D is another common nutrient deficiency in the United States population. If you’re not getting enough vitamin D from food or do not see much sunlight, you are likely deficient in vitamin D. Additionally, low vitamin D is common in Hashimoto’s disease.
Of course, make sure to get a blood test to see where your levels are at before supplementation. For people that are above 40 ng/mL, taking 1000-2000 IU a day is a good maintenance dose. This is the amount of Vitamin D contained in a typical multivitamin. If you are deficient, a 5000 IU vitamin D supplement may help increase your levels of Vitamin D.
It is important to know that vitamin D is a fat-soluble vitamin, so it is absorbed best when consumed with fats. Try consuming it at meal times to optimize absorption.
Too much vitamin D can increase calcium blood levels (hypercalcemia), and prolonged hypercalcemia can lead to plaque deposits in your arteries. However, research is mixed. To be on the safe side, I suggest looking for a vitamin D supplement that has K2 which will help prevent arterial calcification.
My favorite Vitamin D supplement is the Vitamin D (5000 IU) + K2 gummies by NatureMade. You can buy them at CVS or your local drugstore, and they frequently have sales.
Omega-3
Omega-3s are another essential supplement to optimize thyroid function. If you are like me, you might be thinking, I eat fish a few times a week, is that enough? The truth is…no–unless you are eating fish every day.
Omega-3s are heart-healthy fats and are important for reducing inflammation. Omega-6s are important too, but overconsumption of Omega-6s can lead to increased inflammation. Unfortunately, we consume high amounts of Omega-6 through our Standard American Diet (SAD). The main sources of Omega-6s are vegetable oils (soybean, corn, etc) and processed foods. However, you can balance out Omega-6s with the right ratio of Omega-3 to Omega-6 by reducing your intake of vegetable oils and processed foods (Omega-6s) and increasing your intake of foods like chia seeds and salmon (Omega-3s).
The recommended daily supplement of Omega-3 is 2000 mg/day (6). For overall health, look for an Omega-3 supplement that has a 1:1 ratio of EPA to DHA.
I recently started adding Omega-3 to my routine; I held off for so long because of how big those pills are! But then, I found a mini version at Whole Foods made by Nordic Naturals. The pills are half the size of the typical large fish oil pill. And they are lemon-flavored, so your burps won’t smell like fish! They also have an additional 1000 IU of vitamin D, so it is a great option if you are deficient in vitamin D.
Probiotics
Much of your thyroid health is connected to your gut health. Ensuring you have a diversity of probiotic flora in your gut will further support your thyroid health.
Probiotics are important if you have a history of taking antibiotics. Antibiotics kill the bad bacteria responsible for infections, but in doing so, they kill off the good bacteria, too.
Aside from probiotic supplements, you can get probiotics from foods including kimchi, miso, sauerkraut, yogurt, kefir, and kombucha.
A diet of low nutritional quality, like the Standard American Diet, encourages the fermentation of undigested food by bacteria, resulting in the production of sugars that can trigger inflammation in the body. Opting for a diet rich in fiber will not only nourish your gut but also promote its overall health.
I like Culturelle’s Women’s 4-in-1 probiotic. You can find it at most drug stores and grocery stores.
Zinc
And last but not least, zinc! Zinc is necessary for the enzyme that converts inactive thyroid hormone (T4) into active thyroid hormone (T3) to function. It also helps regulate TSH secretion from the pituitary gland. Additionally, zinc has antioxidant properties and is important for wound healing.
As always, check with your healthcare provider first before supplementing with zinc. Overdoing it can lead to zinc toxicity and interfere with the absorption of other nutrients and minerals including copper.
And there you have it, the best thyroid supplements to support thyroid health!
I’m going to repeat this again: supplements are meant to supplement your diet–not replace foods in your diet. Always try your best to eat a colorful, balanced diet that is nutrient-dense. If there are micronutrient and mineral gaps, that is OK. Consult with a healthcare provider or registered dietitian to help you determine nutrient deficiencies through lab tasting. Then, they can develop a plan for you to take supplements accordingly.
Interested in learning more about how to support your thyroid through nutrition and supplements? Apply for 1-on-1 coaching with me, a registered dietitian!
Disclaimer: This post is intended for inspirational and informational purposes only, is not a substitute for medical advice, and is not intended to diagnose, treat, prevent, or cure any disease. Consult with your healthcare provider before making any changes to your routine.