🦋 THYROID SUPPORT 101
Your thyroid is a butterfly-shaped gland that helps regulate every system in your body
What happens if you are deficient in these nutrients? Signs of thyroid nutrient deficiencies are fatigue and low energy, weight gain or inability to lose weight, cold hands and feet, brain fog and mood swings, brittle hair and nails. If this sounds like you, your thyroid could potentially need more support.
Your thyroid is the engine of your metabolism, but most women are missing key nutrients to keep it running smoothly. When your thyroid is out of balance, your whole body feels it.
Here are the TOP 4 nutrients your thyroid NEEDS:
💙 Iodine (150-300 mcg)
💙 Selenium (200 mcg)
💙 Zinc Picolinate (30 mg)
💙 Magnesium Glycinate (300-400 mg)
⚠️ Are you getting enough? If you struggle with low energy, brain fog, or weight gain, you could be nutrient deficient.
Essential Nutrients for Thyroid Health
Iodine is the foundation of thyroid hormones. It's important because it's essential for T3 and T4 thyroid hormone production. If you are deficient, your metabolism is slow, you feel fatigued and perhaps gain weight. The best food sources of iodine are wild caught fish such as salmon, seaweed, kelp, nori, and pasture raised eggs. The recommended dosage is 150 to 300MCG a day.
Selenium is the thyroids antioxidant. It is important because it converts the inactive T4 into active T3 which is key for metabolism. It reduces thyroid inflammation and Hashimoto's risk. The best food sources of selenium are Brazil nuts, 1 to 2 daily. Grass fed beef, sardines, and tuna. The recommended dosage of selenium Is 200MCG a day. Too much can be harmful so be sure that you stay within the limits.
Zinc activates your thyroid. It's important because it supports TT3 activation and metabolism. It helps with immune function and reducing brain fog. The best food sources for zinc are pumpkin seeds, grass fed beef and oysters. The oysters are the best source recommended dosage is 30 milligrams a day of zinc picolinate. Take with food to avoid nausea.
Magnesium, the stress regulator. It's important because it helps your body convert thyroid hormones properly. It reduces stress and supports sleep, which is crucial for your thyroid balance. The best food sources of magnesium are dark leafy greens such as spinach and kale, avocado, almonds, and pumpkin seeds. The recommended dosage is 300 to 400 milligrams of magnesium glycinate a day. Magnesium Glycinate is the best absorbed form which supports relaxation.
Foods to Include:
• Sea vegetables: Kelp, nori, and wakame are excellent sources of iodine.
• Fish: Salmon, tuna, and cod are rich in iodine and omega-3s.
• Nuts and seeds: Brazil nuts (selenium), sunflower seeds (selenium), pumpkin seeds (zinc).
• Leafy greens: Spinach, kale, and collard greens provide vitamins A, C, and calcium.
• Berries: Blueberries, raspberries, and strawberries are rich in antioxidants.
• Dairy and alternatives: Yogurt, milk, and cheese (if tolerated) are good sources of iodine and vitamin D.
• Whole grains: Quinoa, brown rice, and oats offer a variety of nutrients.
Foods to Consider Limiting or Avoiding (if sensitive):
• Highly processed foods: Can contribute to inflammation and negatively impact overall health.
• Cruciferous vegetables in large quantities: While generally healthy, some individuals may need to limit raw cruciferous vegetables like broccoli, kale, and Brussels sprouts, as they can interfere with iodine absorption in some cases. Cooking them reduces this effect.
Additional Tips:
• Focus on a balanced diet: Incorporate a variety of fruits, vegetables, lean proteins, and healthy fats. Eat protein and fiber at EVERY meal!
• Cut back on or eliminate alcohol and smoking ~ both of whick suppress thyroid function
• Stay hydrated: Water is essential for overall health and can support thyroid function.
• Maintain a healthy weight: Obesity can negatively impact thyroid function.
• Manage stress: Stress can affect thyroid hormone levels. Find healthy ways to manage stress, such as exercise, yoga, meditation, time outdoors
• Make Sleep a Priority: 7-9 hours a night is optimal
• Incorporate these nutrients into your diet or supplements: iodine, selenium, zinc, iron, vitamin d, B vitamins, and omega-3 fats
Book a FREE CONSULT if you would like to discuss further!