How to Increase Thyroid Hormone Naturally

Thyroid hormones are essential for regulating many of your body’s vital functions, including metabolism, energy levels, and mood. When thyroid hormone levels are low, it can lead to a range of symptoms like fatigue, weight gain, depression, and sensitivity to cold. These challenges can make everyday life difficult, but the good news is that there are natural ways to support and improve thyroid function.

In this article, you will learn about thyroid function, the causes of low thyroid hormone levels, essential nutrients for thyroid health, dietary tips, lifestyle changes, and the role of detoxification. You’ll also discover how to monitor your progress, sample daily plans, and address common questions about natural thyroid treatments. Let’s dive in.

Thyroid: What It Is, Function & Problems

The thyroid is a small, butterfly-shaped gland located in the front of your neck. Despite its size, it plays a monumental role in maintaining your body’s overall balance. The thyroid produces hormones such as thyroxine (T4) and triiodothyronine (T3), which regulate metabolism, heart rate, body temperature, and even brain development.

When the thyroid functions properly, it ensures that energy production and utilization in your body remain efficient. However, problems can arise when the gland produces too little (hypothyroidism) or too much (hyperthyroidism) hormone. Low thyroid hormone levels can lead to symptoms like chronic fatigue, unexplained weight gain, dry skin, hair thinning, and difficulty concentrating, often referred to as “brain fog.” In severe cases, untreated hypothyroidism can escalate to life-threatening conditions like myxedema.

Common thyroid-related problems include Hashimoto’s thyroiditis, an autoimmune condition that causes hypothyroidism, and iodine deficiency, which remains a leading cause of thyroid dysfunction worldwide. Understanding how this gland works is the first step to addressing and improving thyroid health naturally.

Common Causes of Low Thyroid Hormone Levels

Low thyroid hormone levels, also known as hypothyroidism, can result from various underlying factors, some of which may be preventable or manageable. Here are the key causes:

• Iodine Deficiency: Iodine is an essential mineral needed for thyroid hormone production. Without sufficient iodine, the thyroid cannot synthesize adequate levels of T4 and T3. This remains a global concern, especially in areas with iodine-deficient diets.

• Autoimmune Disorders: Conditions like Hashimoto’s thyroiditis cause the immune system to mistakenly attack thyroid tissue, leading to reduced hormone production over time. This is a leading cause of hypothyroidism in developed countries.

• Nutrient Deficiencies: Beyond iodine, deficiencies in selenium, zinc, vitamin D, and iron can impair thyroid hormone synthesis or conversion. For example, selenium helps convert T4 into the more active T3, while iron supports thyroid hormone synthesis.

• Chronic Stress: Prolonged stress disrupts the hypothalamic-pituitary-thyroid (HPT) axis, reducing the signals needed for proper thyroid function. Elevated cortisol levels, caused by stress, can also inhibit T3 production.

• Environmental Toxins: Exposure to pollutants, pesticides, and heavy metals like mercury and lead can interfere with thyroid function. Certain chemicals, such as bromine and fluoride, compete with iodine uptake, further exacerbating dysfunction.

• Medications: Some drugs, like lithium and amiodarone, can suppress thyroid hormone production or interfere with iodine absorption. Always consult a healthcare provider when starting new medications if you have thyroid concerns.

• Pituitary Gland Disorders: Since the pituitary gland regulates thyroid hormone production through thyroid-stimulating hormone (TSH), dysfunction in this gland can lead to hypothyroidism.

Essential Nutrients for Thyroid Health

Thyroid health depends on various essential nutrients, each playing a unique role in hormone production and regulation. Ensuring your diet includes these nutrients can help support optimal thyroid function.

Key Nutrients to Boost Thyroid Hormone Production

Below are the most important nutrients for thyroid health:

• Iodine: Iodine is the cornerstone of thyroid hormone production. The thyroid gland directly uses it to produce T4 and T3 hormones. Foods rich in iodine include seaweed, iodized salt, dairy products, and fish like cod. While iodine is essential, excessive intake can also harm the thyroid, so balance is key. Adults’ recommended daily allowance (RDA) is 150 mcg, though pregnant and breastfeeding women may require more.

• Selenium: This is crucial for activating thyroid hormones by converting T4 (inactive) into T3 (active), the form your body can readily use. It also protects the thyroid gland from oxidative stress caused by free radicals. Excellent sources of selenium include Brazil nuts (just one or two can provide your daily requirement), tuna, eggs, and sunflower seeds. 

• Zinc: Zinc supports the production and regulation of thyroid hormones, as well as immune function, which is closely linked to thyroid health. A zinc deficiency can contribute to hypothyroidism. Foods like oysters, beef, pumpkin seeds, and chickpeas are great sources of zinc. Including these in your diet can help maintain adequate zinc levels without over-supplementing.

• Vitamin D: Vitamin D deficiency is associated with autoimmune thyroid diseases, such as Hashimoto’s thyroiditis. It plays an anti-inflammatory role that helps protect thyroid tissue from damage. Sunlight exposure is the most natural way to boost vitamin D levels, but foods like fatty fish, fortified dairy, and egg yolks also contribute. Regular blood tests can help monitor vitamin D levels to determine if supplements are necessary.

• Iron: Iron is necessary for the synthesis of thyroid hormones. Without adequate iron, the thyroid cannot produce sufficient T4. This is especially important for individuals with anemia or heavy menstrual cycles, who are more prone to iron deficiency. Vegetarian sources of iron include lentils, spinach, and fortified cereals, while non-vegetarians can include lean meats, poultry, and fish. Pairing iron-rich foods with vitamin C enhances absorption.

Foods to Include in Your Diet

A thyroid-supportive diet is built around nutrient-rich whole foods that supply the essential vitamins and minerals for optimal thyroid function. Including these foods in your daily meals can help maintain hormone balance and improve overall thyroid health. Here are the top foods to focus on:

• Seaweed: As a rich source of iodine, seaweed varieties like nori, wakame, and kelp are excellent for thyroid hormone production. However, consume them in moderation to avoid excessive iodine intake.

• Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids and vitamin D, which help reduce inflammation and support thyroid function.

• Nuts and Seeds: Brazil nuts are packed with selenium, while pumpkin seeds and sunflower seeds provide zinc, making them great choices for thyroid health. A handful of mixed nuts daily can meet many of your micronutrient needs.

• Leafy Greens: Spinach, kale, and Swiss chard offer a variety of nutrients, including magnesium and iron, which are essential for thyroid hormone synthesis. Cooking these greens reduces their goitrogenic properties, making them safer for those with thyroid issues.

• Eggs: Whole eggs are a complete package for thyroid health, with iodine and selenium concentrated in the yolk and protein in the whites. They are an easy and versatile addition to your diet.

• Fruits: Berries, apples, and bananas are rich in antioxidants and fiber, which support thyroid health and digestion and help counteract oxidative stress in thyroid tissue.

• Legumes and Beans: Lentils, chickpeas, and black beans are plant-based sources of iron, zinc, and B vitamins, which are necessary for energy production and hormone regulation.

• Dairy Products: Milk, yogurt, and cheese are natural sources of iodine and vitamin D. Choosing fortified options can provide added thyroid-supportive nutrients.

• Whole Grains: Oats, quinoa, and brown rice supply essential B vitamins and fiber, which can help regulate digestive function and support energy levels in those with hypothyroidism.

• Herbs and Spices: Turmeric and ginger have anti-inflammatory properties that can benefit the thyroid, especially in autoimmune-related thyroid conditions.

Dietary Triggers That Harm Thyroid Health

Certain foods and dietary habits can negatively impact thyroid function, particularly if consumed excessively or if thyroid issues already exist. Being mindful of these dietary triggers can help protect and support your thyroid. Here are the main triggers:

• Goitrogens: Goitrogens are compounds in certain foods that can interfere with iodine absorption, potentially hindering thyroid hormone production. Foods like soy, broccoli, kale, cabbage, and Brussels sprouts contain goitrogens. While these foods are highly nutritious, consuming them raw in large quantities may affect thyroid health, particularly for individuals with iodine deficiency or hypothyroidism. Cooking these vegetables reduces their goitrogenic properties, making them safer to include in your diet.

• Processed Foods:  Processed foods are often high in additives, trans fats, and sodium, which can promote inflammation and disrupt thyroid hormone balance. For example, hydrogenated oils and artificial flavorings can impair metabolic processes linked to thyroid function. Avoiding ultra-processed snacks, frozen meals, and fast food supports your thyroid and helps regulate overall metabolic health.

• Gluten: Gluten, a protein found in wheat, barley, and rye, has been linked to thyroid dysfunction, especially in individuals with autoimmune thyroid diseases like Hashimoto’s. Gluten sensitivity or celiac disease can exacerbate inflammation and interfere with thyroid function. A gluten-free diet may reduce symptoms and improve thyroid performance for those with confirmed sensitivities.

• Sugary and High-Glycemic Foods: Diets high in sugar and refined carbohydrates can lead to chronic inflammation and blood sugar imbalances, both of which stress the thyroid gland. High-glycemic foods, such as white bread, sugary drinks, and pastries, cause rapid spikes in insulin, which can indirectly affect thyroid hormone production. Opting for whole, low-glycemic foods helps stabilize blood sugar levels and reduce inflammation, creating a healthier environment for your thyroid.

Lifestyle Changes to Naturally Boost Thyroid Hormones

Lifestyle factors play a significant role in maintaining thyroid health and enhancing hormone production. By making intentional changes, you can create a supportive environment for your thyroid gland to function optimally. Here are some practical strategies:

Stress Management for a Healthier Thyroid

Chronic stress disrupts the hypothalamic-pituitary-thyroid (HPT) axis, which regulates thyroid hormone production. High cortisol levels, a stress hormone, can inhibit the conversion of T4 to T3 and suppress thyroid activity. Incorporating stress-reduction techniques like mindfulness meditation, yoga, or deep breathing exercises can help lower cortisol levels. Even dedicating 10-15 minutes a day to relaxation practices can make a noticeable difference in thyroid health.

The Importance of Regular Exercise

Regular physical activity boosts metabolism, improves circulation, and enhances thyroid function. Moderate-intensity exercises like walking, cycling, or swimming are especially beneficial for individuals with hypothyroidism, as they help combat fatigue and improve energy levels. Aim for at least 30 minutes of exercise five times a week, but listen to your body—overexertion can be counterproductive.

Quality Sleep and Its Impact on Thyroid Health

Sleep is crucial for hormone regulation, including thyroid hormones. Poor sleep patterns or insufficient rest can disrupt the body’s internal clock, affecting the release of TSH (thyroid-stimulating hormone). Prioritize 7-9 hours of uninterrupted sleep each night by maintaining a consistent sleep schedule, limiting screen time before bed, and creating a restful sleep environment. Restorative sleep helps the thyroid and other endocrine glands function more efficiently.

Functional Medicine Approaches

Functional medicine addresses the root causes of thyroid dysfunction rather than just treating the symptoms. This holistic approach combines nutrition, targeted therapies, and lifestyle adjustments to restore balance and optimize thyroid health.

Targeted Natural Therapies for Thyroid Health

Functional medicine often recommends natural therapies to address thyroid dysfunction. For example, adaptogenic herbs like ashwagandha balance cortisol levels, which can otherwise suppress thyroid activity. Functional nutrition plays a significant role here, with specific recommendations for selenium, zinc, and omega-3 fatty acids. These nutrients reduce inflammation and support hormone production. Functional medicine protocols may also include probiotics to improve gut health and thyroid efficiency.

Gut Health and Thyroid Connection

The gut-thyroid connection is a critical area of focus in functional medicine. A healthy gut microbiome aids in absorbing nutrients like selenium, zinc, and iodine, which are vital for thyroid function. Poor gut health, such as leaky gut syndrome, can trigger autoimmune responses that harm the thyroid. Strategies like increasing fiber intake, consuming fermented foods like yogurt and kimchi, and reducing sugar consumption can support gut health. Functional medicine practitioners may sometimes recommend gut-healing protocols, including L-glutamine or digestive enzymes.

The Role of Detoxification in Thyroid Health

Detoxification is vital in supporting thyroid health, as the thyroid gland is particularly vulnerable to environmental toxins. Minimizing toxin exposure and enhancing the body’s ability to eliminate harmful substances can create a healthier environment for thyroid function.

Environmental Toxins and Thyroid Function

Exposure to environmental toxins such as heavy metals, pesticides, and industrial chemicals can interfere with thyroid hormone production and disrupt iodine uptake. For instance, fluoride and bromine, often found in drinking water and processed foods, compete with iodine, hindering thyroid activity. Heavy metals like mercury and lead can accumulate in thyroid tissue, leading to inflammation and impaired function. Practical steps to reduce exposure include using a water filter to remove contaminants, choosing organic produce to minimize pesticide intake, and avoiding plastic containers with BPA.

Natural Detox Methods to Support Thyroid Health

Supporting the body’s natural detoxification processes can help protect the thyroid from toxin buildup. Start by incorporating detox-friendly foods into your diet, such as cruciferous vegetables (when cooked), which support liver detoxification. Drinking green tea and consuming antioxidant-rich fruits like blueberries can help neutralize free radicals. Sweating through exercise or sauna sessions also aids in eliminating toxins via the skin. Additionally, drinking plenty of water and maintaining fiber intake through foods like oats and legumes ensures efficient toxin elimination through the digestive system.

How to Monitor Your Progress 

Tracking your thyroid health progress is essential to understanding whether natural interventions are effective and ensuring your thyroid functions optimally. Monitoring involves observing physical changes, using simple at-home methods, and occasionally consulting a healthcare professional for more detailed evaluations.

Signs of Improved Thyroid Health

As your thyroid health improves, you may notice positive changes in your energy levels, mood, and physical appearance. Common signs of improvement include reduced fatigue, steady weight management, better concentration, and improved skin and hair health. Additionally, if symptoms like cold intolerance or brain fog were present, their reduction can indicate progress. Keep a journal to track these changes, as subtle shifts may be easier to spot over time.

When to Seek Professional Guidance

While natural remedies can significantly improve thyroid health, it’s important to recognize when professional guidance is necessary. Consult a healthcare professional if you experience persistent or worsening symptoms, such as severe fatigue, unexplained weight gain or loss, or neck swelling. Blood tests to check TSH, T3, T4, and thyroid antibodies can provide insights into your thyroid’s condition. Regular monitoring is especially crucial if you are already on thyroid medication or managing autoimmune thyroid disorders.

Sample Daily Plan for Natural Thyroid Support

Below is a sample daily plan designed to naturally support thyroid health by incorporating nutrient-rich foods, stress management, and lifestyle practices. This plan ensures balanced nutrient intake, proper hydration, and activities to optimize thyroid function.

Time	Activity	Details
7:00 AM	Morning Hydration	Start the day with a glass of warm lemon water to aid digestion and support detoxification.
7:30 AM	Breakfast	Meal: Scrambled eggs (rich in iodine and selenium), sautéed spinach (iron), and a slice of whole-grain toast.Drink: Green tea for antioxidants.
9:00 AM	Light Exercise	20–30 minutes of yoga or a brisk walk to reduce stress and stimulate metabolism.
11:00 AM	Mid-Morning Snack	Handful of Brazil nuts (selenium) and a small apple (fiber and antioxidants).
12:30 PM	Lunch	Meal: Grilled salmon (omega-3 and vitamin D), quinoa (zinc and iron), and steamed broccoli (cooked to reduce goitrogens).Drink: Water with a slice of cucumber or mint for hydration.
2:30 PM	Stress Management	10 minutes of mindfulness meditation or deep breathing exercises to lower cortisol levels.
3:00 PM	Afternoon Snack	Greek yogurt (probiotics and iodine) with a drizzle of honey and a sprinkle of chia seeds.
6:30 PM	Dinner	Meal: Baked chicken breast, roasted sweet potatoes, and cooked kale (rich in antioxidants and iron).Drink: Herbal tea (ginger or turmeric for anti-inflammatory benefits).
8:00 PM	Evening Wind-Down	20 minutes of gentle stretching or a relaxing activity like reading.
9:30 PM	Prepare for Quality Sleep	Reduce screen time, dim lights, and relax with a short gratitude journal session.
10:00 PM	Bedtime	Aim for 7–9 hours of restorative sleep to support hormone regulation and overall health.

Is It Safe to Take Iodine Supplements for Thyroid?

Iodine supplements can benefit thyroid health but should be cautiously approached. While iodine is essential for producing thyroid hormones, excessive iodine intake can disrupt thyroid function and worsen conditions like Hashimoto’s thyroiditis or hyperthyroidism. Obtaining iodine through natural food sources, such as seaweed, iodized salt, and seafood, is generally safer than supplements. If you suspect an iodine deficiency, consult a healthcare professional to confirm with tests before supplementing. Over-supplementation without proper monitoring can lead to conditions like iodine-induced hypothyroidism or thyroiditis.

Are There Herbal Remedies That Support Thyroid Health?

Certain herbs have shown promise in supporting thyroid health. Adaptogens like ashwagandha help regulate stress hormones, which indirectly benefit the thyroid. Bladderwrack, a seaweed rich in iodine, is sometimes used to support hypothyroid conditions. Additionally, guggul extract has been suggested to aid in T3 hormone conversion. However, the use of herbal remedies should be guided by a professional, as they can interact with medications or exacerbate certain thyroid conditions. Incorporating herbs through teas or supplements with proper dosing ensures safety and effectiveness.

What Is Selenium’s Role in Thyroid Hormone Production?

Selenium is a critical mineral for thyroid hormone production and regulation. It is a cofactor for enzymes that convert inactive T4 into active T3, ensuring the thyroid hormones function properly. Selenium also has antioxidant properties that protect the thyroid gland from oxidative damage caused by free radicals. Sources of selenium include Brazil nuts, eggs, and fish like tuna. While selenium supplements are available, they should be taken cautiously, as excessive selenium can be toxic. A single Brazil nut daily often provides enough selenium for most people.

How Long Does It Take To See Improvements?

The timeline for noticeable improvements in thyroid health depends on the severity of the condition and the consistency of natural interventions. For dietary and lifestyle changes, benefits like increased energy, reduced fatigue, and improved skin or hair health can appear within 4–8 weeks. If nutrient deficiencies are being corrected, thyroid hormone levels may start to normalize within 2–3 months. Monitoring progress through symptoms and blood tests is essential, as each individual’s response varies. Patience and persistence are key when adopting natural methods.

Can Essential Oils Help With Thyroid Function?

Essential oils can indirectly support thyroid health by managing stress and reducing inflammation. Lavender and chamomile oils are effective for relaxation and lowering cortisol levels, which can help reduce the negative impact of stress on the thyroid. Frankincense oil has anti-inflammatory properties and may benefit those with autoimmune thyroid conditions. Essential oils should not replace medical treatments but can complement a holistic approach. Use them in diffusers and baths or diluted with carrier oils for topical application.

How Does Exposure to Sunlight Affect Thyroid Health?

Exposure to sunlight is critical for maintaining adequate vitamin D levels, which are closely linked to thyroid function. Vitamin D supports immune system regulation and may reduce the risk of autoimmune thyroid conditions like Hashimoto’s thyroiditis. Spending 10–30 minutes in direct sunlight several times a week effectively boosts vitamin D naturally. Fortified foods or supplements can help maintain sufficient levels during winter or in areas with limited sunlight.

Are There Any Risks to Natural Thyroid Treatments?

While natural thyroid treatments are generally safe, they are not without risks. Excessive intake of iodine or selenium can harm thyroid function, and overuse of certain herbs may cause unwanted side effects. Additionally, relying solely on natural methods for severe thyroid conditions may delay necessary medical treatment. It’s essential to balance natural interventions with appropriate medical care, especially for autoimmune or advanced thyroid disorders.

Can Natural Remedies Replace Thyroid Medication?

Natural remedies can complement thyroid medication but rarely replace it entirely for individuals with significant hypothyroidism or thyroid gland damage. For example, dietary changes and supplements may help improve hormone levels but may not produce enough thyroid hormones to meet the body’s needs. Always consult with a healthcare professional before adjusting or discontinuing thyroid medication.

Can Pregnancy Affect Thyroid Levels?

Pregnancy significantly impacts thyroid function as hormone demands increase to support fetal development. The thyroid gland must produce 30–50% more hormones during pregnancy, making iodine and selenium intake critical. Women with pre-existing thyroid conditions should monitor their levels closely, as untreated hypothyroidism or hyperthyroidism during pregnancy can lead to complications like preterm birth or developmental issues in the baby.

Can Certain Medications Affect Thyroid Hormone Levels?

Yes, several medications can influence thyroid hormone levels. Lithium, often used to treat mood disorders, can suppress thyroid hormone production, leading to hypothyroidism. Amiodarone, a heart medication, contains high levels of iodine and can cause thyroid dysfunction. Other drugs like corticosteroids or beta-blockers can also interfere with thyroid hormone regulation. If you’re taking any medications, discuss potential thyroid effects with your healthcare provider.

How Often Should I Get My Thyroid Levels Checked?

For those managing thyroid conditions, thyroid function tests should be done every 6–12 months or as your healthcare provider recommends. If you’re implementing natural remedies and want to monitor progress, testing every 3–6 months initially can help assess changes in TSH, T3, and T4 levels. Regular monitoring ensures that interventions are effective and helps detect any changes in thyroid function early.

The Bottom Line

Improving thyroid health naturally involves a holistic approach that combines nutrient-rich foods, lifestyle changes, and targeted detoxification. While these methods can enhance thyroid function and alleviate symptoms, they should complement medical treatment when needed. With consistent effort and monitoring, you can create a supportive environment for your thyroid, improving your energy and metabolism.