The thyroid gland is an incredibly important part of the endocrine system. Located in the neck just below the Adam’s apple, the thyroid produces hormones that help regulate your metabolism, heart rate, and body temperature.

Because of its far-reaching influence throughout the body, a healthy thyroid is essential to overall wellbeing. Here are the essential nutrients you need to maintain thyroid health:.

Vitamin D

Vitamin D helps to regulate thyroid function and ward off disease. Research shows that vitamin D deficiency is closely linked to the development of autoimmune thyroid disease, including Hashimoto’s and Graves’ disease.

The best source of vitamin D is sunlight, but you can also meet your daily requirements through fortified foods like milk and yogurt. If you have concerns about vitamin D deficiency, speak to your doctor about taking a supplement.

Iodine

Iodine is critical to thyroid health, as it is one of the building blocks of thyroid hormones. When your body doesn’t get enough iodine, it can’t make enough thyroid hormones, which can lead to an underactive thyroid (hypothyroidism).

The recommended daily intake of iodine for adults is 150 mcg. The best sources of iodine include seaweed, eggs, and seafood like shrimp and tuna. If you are concerned about your iodine levels, speak to your doctor.

Selenium

Selenium is a mineral that is essential to thyroid health, as it helps to convert T4 (thyroxine) into T3 (triiodothyronine), the active form of thyroid hormone.

Research shows that selenium deficiency is linked to increased risk of autoimmune thyroid disorders. The recommended daily intake of selenium for adults is 55 mcg. You can find selenium in foods like Brazil nuts, tuna, and eggs. Taking a selenium supplement can be helpful, but be sure not to exceed the recommended dose.

Zinc

Zinc is essential for the conversion of T4 to T3, and also plays a role in regulating thyroid function. Studies have found that zinc deficiency is linked to hypothyroidism and goiter (enlarged thyroid gland).

The recommended daily intake of zinc for adults is 8-11 mg. You can find zinc in foods like beef, pork, and oysters. Supplements can be helpful, but again, be sure not to exceed the recommended dose.

Vitamin A

Vitamin A is important for maintaining optimal thyroid function, as it is involved in the production of thyroid hormones. Research shows that vitamin A deficiency can lead to goiter and hypothyroidism.

The recommended daily intake of vitamin A for adults is 700-900 mcg. You can find vitamin A in foods like sweet potatoes, carrots, and spinach. Supplements are also available, but be sure not to take too much, as excess vitamin A can be harmful.

Iron

Iron is important for thyroid health, as it plays a role in the production of thyroid hormones. Research has found that iron deficiency is linked to hypothyroidism and goiter.

The recommended daily intake of iron for women is 18 mg, and for men it is 8 mg. You can find iron in foods like red meat, poultry, and fortified cereals. If you are concerned about your iron levels, speak to your doctor about taking a supplement.

Vitamin B12

Vitamin B12 is critical for overall health, and also plays a role in thyroid function. Research shows that vitamin B12 deficiency is linked to autoimmune thyroid disease and hypothyroidism.

The recommended daily intake of vitamin B12 for adults is 2.4 mcg. You can find vitamin B12 in animal foods like meat, poultry, and eggs, as well as in fortified cereals. If you are a vegan or vegetarian, speak to your doctor about taking a supplement.

Magnesium

Magnesium is important for thyroid health, as it helps to convert T4 to T3. Research shows that magnesium deficiency is linked to hypothyroidism. The recommended daily intake of magnesium for adults is 400-420 mg.

You can find magnesium in foods like spinach, almonds, and black beans. Supplements are also available, but be sure not to exceed the recommended dose.

Copper

Copper is important for thyroid health, as it helps to convert T4 to T3. Research shows that copper deficiency is linked to hypothyroidism. The recommended daily intake of copper for adults is 900 mcg.

You can find copper in foods like liver, oysters, and dark chocolate. Supplements are also available, but be sure not to exceed the recommended dose.

Omega-3 Fatty Acids

Omega-3 fatty acids are important for thyroid health, as they help to reduce inflammation in the body. Research shows that omega-3 fatty acids can improve thyroid function in people with autoimmune thyroid disease.

The recommended daily intake of omega-3 fatty acids for adults is 1-2 grams. You can find omega-3 fatty acids in foods like fatty fish, walnuts, and chia seeds. Supplements are also available, but be sure to choose a high-quality product.

By incorporating these essential nutrients into your diet, you can support the health of your thyroid and improve your overall wellbeing. If you have concerns about your thyroid function, speak to your doctor about testing and treatment options.