How To Increase Thyroid Hormone Naturally: A Comprehensive Guide

James Wilkins

Aug 24, 2024 — 5 min read

The thyroid gland plays a crucial role in regulating your metabolism, energy levels, and overall health. When the thyroid isn’t producing enough hormones, a condition known as hypothyroidism can occur, leading to fatigue, weight gain, and other health issues. While medication is often necessary, there are natural ways to support and enhance thyroid function. This comprehensive guide explores effective, scientifically-backed methods to naturally increase thyroid hormone levels.

Understanding Thyroid Function

Before diving into the strategies to increase thyroid hormone levels, it’s essential to understand how the thyroid works. The thyroid gland, located in the neck, produces two primary hormones: triiodothyronine (T3) and thyroxine (T4). These hormones regulate your metabolism, affecting nearly every cell in your body. The production of T3 and T4 is controlled by the thyroid-stimulating hormone (TSH), which is produced by the pituitary gland. When T3 and T4 levels are low, TSH levels rise, signaling the thyroid to produce more hormones.

Symptoms of Low Thyroid Hormone Levels

Low thyroid hormone levels can lead to a variety of symptoms, including:

Fatigue and lethargy: Feeling constantly tired even after adequate sleep.
Weight gain: Unexplained weight gain or difficulty losing weight.
Cold intolerance: Feeling unusually cold, especially in your hands and feet.
Depression: Persistent feelings of sadness or depression.
Hair loss: Thinning hair or hair loss.
Dry skin and brittle nails: Skin that becomes dry and nails that become brittle.

The Importance of Proper Diagnosis

If you suspect you have low thyroid hormone levels, it’s crucial to get a proper diagnosis from a healthcare provider. Blood tests can determine your TSH, T3, and T4 levels, helping to confirm if you have hypothyroidism or another thyroid-related issue. Never attempt to self-diagnose or treat thyroid conditions without medical guidance.

Natural Ways to Increase Thyroid Hormone Levels

1. Optimize Your Iodine Intake

Iodine is an essential mineral for thyroid hormone production. The thyroid uses iodine to produce T3 and T4. A deficiency in iodine can lead to an underactive thyroid. However, it’s important to strike a balance, as too much iodine can also cause thyroid issues.

Sources of Iodine: Include iodized salt, seaweed, dairy products, eggs, and fish in your diet.
Supplementation: Consider an iodine supplement if your diet is lacking, but consult your doctor first.

2. Incorporate Selenium-Rich Foods

Selenium is another critical mineral that supports thyroid function. It helps convert T4 into the more active T3 hormone and protects the thyroid gland from oxidative stress.

Sources of Selenium: Brazil nuts, sunflower seeds, eggs, and fish like tuna and sardines are excellent sources of selenium.
Supplementation: A selenium supplement can be beneficial if you’re not getting enough through diet, but again, consult with a healthcare provider.

3. Ensure Adequate Zinc Levels

Zinc plays a role in regulating TSH levels and the conversion of T4 to T3. Zinc deficiency can impair thyroid function.

Sources of Zinc: Include oysters, beef, pumpkin seeds, and lentils in your diet.
Supplementation: Consider zinc supplements if necessary, especially if you have dietary restrictions.

4. Manage Stress Levels

Chronic stress can negatively impact thyroid function by disrupting the HPA axis (hypothalamic-pituitary-adrenal axis), which regulates the body’s response to stress. High levels of cortisol, the stress hormone, can inhibit the conversion of T4 to T3.

Stress Management Techniques: Practice yoga, meditation, deep breathing exercises, and regular physical activity to manage stress levels.
Adequate Sleep: Ensure you get 7-9 hours of quality sleep each night to support overall hormonal balance.

5. Eat a Balanced Diet

A diet rich in whole foods, including plenty of fruits, vegetables, lean proteins, and healthy fats, can support thyroid health.

Anti-Inflammatory Diet: Focus on anti-inflammatory foods like leafy greens, berries, fatty fish, and nuts to reduce inflammation, which can impact thyroid function.
Avoid Processed Foods: Limit your intake of processed foods, which can contribute to inflammation and poor thyroid function.

6. Exercise Regularly

Regular exercise can help stimulate thyroid hormone production and improve overall metabolism. However, it’s important not to overdo it, as excessive exercise can have the opposite effect.

Types of Exercise: Include a mix of cardiovascular exercise, strength training, and flexibility exercises in your routine.
Consistency: Aim for at least 150 minutes of moderate-intensity exercise per week.

7. Support Gut Health

Gut health is closely linked to thyroid function. A healthy gut microbiome can aid in the conversion of T4 to T3 and improve overall hormone regulation.

Probiotics and Prebiotics: Include probiotic-rich foods like yogurt, kefir, and fermented vegetables in your diet, along with prebiotic fibers from foods like garlic, onions, and bananas.
Avoid Gut Disruptors: Limit the intake of processed foods, artificial sweeteners, and excessive alcohol, which can negatively affect gut health.

8. Consider Adaptogenic Herbs

Adaptogenic herbs like ashwagandha and rhodiola can help balance stress hormones and support thyroid function.

Ashwagandha: This herb has been shown to help balance thyroid hormones and reduce stress.
Rhodiola: Known for its ability to improve energy and reduce fatigue, rhodiola may support thyroid health.

9. Stay Hydrated

Proper hydration is essential for all bodily functions, including thyroid health. Dehydration can impair the body’s ability to transport thyroid hormones throughout the body.

Water Intake: Aim to drink at least 8 glasses of water a day, more if you are active or live in a hot climate.
Electrolytes: Ensure you’re getting enough electrolytes, especially if you’re sweating a lot, to maintain proper hydration and support thyroid function.

10. Limit Exposure to Environmental Toxins

Certain environmental toxins, such as BPA and heavy metals, can disrupt thyroid function. Reducing exposure to these toxins can help support your thyroid.

BPA-Free Products: Use BPA-free plastics and avoid heating food in plastic containers.
Filtered Water: Drink filtered water to reduce exposure to contaminants like chlorine and fluoride, which can affect thyroid function.
Avoid Pesticides: Choose organic produce when possible to reduce exposure to pesticides that can disrupt hormonal balance.

11. Regular Thyroid Check-Ups

Regular monitoring of your thyroid levels can help you stay on top of your thyroid health. If you’re experiencing symptoms of hypothyroidism, regular blood tests can track your hormone levels and adjust your treatment plan as needed.

Blood Tests: Regular TSH, T3, and T4 tests can help monitor thyroid function.
Consultation with Healthcare Providers: Work closely with your healthcare provider to monitor your thyroid health and make adjustments as necessary.

Supplements That Support Thyroid Function

1. Iodine Supplements

As mentioned earlier, iodine is crucial for thyroid hormone production. If you’re not getting enough from your diet, an iodine supplement can help.

Dosage: Follow your healthcare provider’s recommendations for dosage.

2. Selenium Supplements

Selenium is vital for converting T4 to T3. A supplement can be beneficial if your diet is lacking.

Dosage: Typically, 200 micrograms per day is recommended, but consult your healthcare provider.

3. Zinc Supplements

Zinc supports TSH levels and hormone conversion.

Dosage: Dosage recommendations vary, so it’s important to consult with your healthcare provider.

4. Vitamin D Supplements

Vitamin D deficiency has been linked to thyroid dysfunction. Ensuring adequate levels can support overall thyroid health.

Dosage: Depending on your blood levels, your doctor may recommend a specific dosage.

5. Ashwagandha

This adaptogenic herb can help balance thyroid hormones, particularly in cases of subclinical hypothyroidism.

Dosage: Follow the dosage instructions on the supplement label or consult with a healthcare provider.

Foods to Avoid for Optimal Thyroid Health

1. Goitrogenic Foods

Certain foods, known as goitrogens, can interfere with thyroid hormone production, particularly if consumed in large amounts.

Cruciferous Vegetables: Foods like broccoli, cauliflower, and kale can be goitrogenic when eaten raw. Cooking these vegetables reduces their goitrogenic effects.
Soy Products: Soy can interfere with thyroid hormone absorption. Limit intake or consult with a healthcare provider.

2. Gluten

For some people with thyroid issues, particularly those with autoimmune thyroid conditions like Hashimoto’s disease, gluten can trigger inflammation and worsen symptoms.

Gluten-Free Diet: Consider adopting a gluten-free diet if you suspect gluten is affecting your thyroid health.

3. Processed Foods

Processed foods are often high in unhealthy fats, sugars, and additives that can disrupt thyroid function and overall health.

Whole Foods: Focus on a diet rich in whole, unprocessed foods to support thyroid health.