Thyroid Health & Metabolism
Fueling Your Body’s Engine
Why it matters:
Your thyroid is a small butterfly-shaped gland in the neck — but it controls the pace of your entire body. An estimated 5–10% of adults worldwide experience thyroid disorders, especially women. When it underperforms (hypothyroidism), symptoms include fatigue, weight gain, and depression. When it’s overactive (hyperthyroidism), symptoms can swing to anxiety, rapid heartbeat, and weight loss.
How it works:
The thyroid produces hormones (T3 and T4) that regulate metabolism, temperature, and energy use. For these hormones to be made and activated, the body depends on key nutrients:
- Iodine → raw material for thyroid hormone production
- Selenium → activates thyroid hormones and protects the gland from oxidative stress
- Zinc → needed for hormone conversion and immune support
- Vitamin D → modulates the immune system, lowering autoimmune thyroid risk
- Tyrosine → an amino acid that combines with iodine to form thyroid hormones
Foods that help:
- Seaweed (kelp, nori), fish, shellfish → rich in iodine
- Brazil nuts → the richest natural source of selenium
- Eggs, poultry, legumes → good sources of zinc and tyrosine
- Fortified dairy or plant milks → provide Vitamin D and iodine
Lifestyle tip:
Too little iodine weakens thyroid hormone production, but too much can also disrupt it — balance is key. Selenium and iodine together form the strongest nutritional support for the thyroid.
Helpful for:
- Low energy and fatigue
- Unexplained weight changes
- Feeling cold or sluggish
- Mood swings and brain fog