The thyroid is a small butterfly-shaped gland that sits in front of the neck. Although small, it plays a vital role in regulating metabolism, growth, and development in the body.

The thyroid gland secretes hormones that control how the body uses energy, how it makes proteins, and how sensitive it is to other hormones in the body. A healthy thyroid gland is essential for overall physical and mental health.

Nutrients required for healthy thyroid function

Vitamin A

Vitamin A is essential for the thyroid gland to produce thyroxine (T4) hormone and regulate metabolism. Food sources of vitamin A include dark leafy greens, sweet potatoes, carrots, squash, liver, and fish liver oil.

Vitamin D

Vitamin D helps the body absorb calcium and phosphorous, which is necessary for the thyroid gland to function properly. Food sources of vitamin D include fatty fish, egg yolks, and fortified foods.

It is also produced by the body when exposed to sunlight.

Vitamin E

Vitamin E is an antioxidant that helps protect thyroid cells from damage. Sources of vitamin E include nuts, seeds, and vegetable oils.

Vitamin B2 (Riboflavin)

Vitamin B2 is necessary for the conversion of T4 to its active form, T3. Food sources of vitamin B2 include liver, dairy products, leafy green vegetables, and meat.

Vitamin B3 (Niacin)

Vitamin B3 is essential for energy production and the conversion of T4 to T3. Food sources of vitamin B3 include meat, poultry, fish, and whole grains.

Vitamin B6

Vitamin B6 is important for the production of T3 and helps regulate hormones in the body. Food sources of vitamin B6 include poultry, fish, potatoes, and bananas.

Vitamin B12

Vitamin B12 is necessary for the conversion of T4 to T3 and for the maintenance of healthy nerve cells. Food sources of vitamin B12 include meat, dairy, and fortified cereals.

Folic acid

Folic acid is essential for the production of T3 and helps maintain healthy cells in the body. Food sources of folic acid include leafy green vegetables, citrus fruits, and beans.

Selenium

Selenium is a mineral that is essential for the conversion of T4 to T3. Food sources of selenium include Brazil nuts, tuna, poultry, and grains.

Zinc

Zinc is necessary for the production of T3 and helps maintain a healthy immune system. Food sources of zinc include oysters, poultry, beans, and nuts.

Copper

Copper is essential for the production of T3 and supports the immune system. Food sources of copper include liver, nuts, and seeds.

Iodine

Iodine is a mineral that is essential for the production of thyroid hormones. Food sources of iodine include seaweed, saltwater fish, and dairy products.

Magnesium

Magnesium is necessary for the production of T3 and helps regulate blood sugar levels. Food sources of magnesium include nuts, legumes, leafy green vegetables, and whole grains.

Potassium

Potassium is essential for the production of thyroid hormones and helps regulate blood pressure. Food sources of potassium include bananas, tomatoes, potatoes, and dairy products.

Manganese

Manganese is necessary for the production of T3 and helps maintain bone health. Food sources of manganese include nuts, whole grains, and leafy green vegetables.

Iron

Iron is essential for the production of thyroid hormones and helps carry oxygen throughout the body. Food sources of iron include red meat, poultry, fish, and beans.

Ashwagandha

Ashwagandha is an adaptogenic herb that helps regulate cortisol levels, which can have a positive impact on thyroid function. It is available in supplement form and can also be consumed as a tea.

Tyrosine

Tyrosine is an amino acid that is necessary for the production of thyroid hormones. Food sources of tyrosine include dairy products, meat, fish, and beans. It is also available in supplement form.

L-lysine

L-lysine is an amino acid that is important for the absorption of calcium, which is necessary for the thyroid gland to function properly. Food sources of L-lysine include meat, poultry, and fish. It is also available in supplement form.

Guggul

Guggul is an herbal supplement that has been shown to support healthy thyroid function. It works by increasing the production of thyroid hormones and regulating metabolism. Guggul supplements are available in capsule form.

Ashwagandha

Ashwagandha is an adaptogenic herb that helps regulate cortisol levels, which can have a positive impact on thyroid function. It is available in supplement form and can also be consumed as a tea.

Protein

Protein is essential for the production of thyroid hormones. Good sources of protein include meat, poultry, fish, beans, and dairy products.

Fiber

Fiber is important for maintaining a healthy digestive system, which can have a positive impact on thyroid function. Good sources of fiber include fruits, vegetables, and whole grains.

Water

Water is essential for all bodily functions, including the production of thyroid hormones. Drinking enough water helps maintain proper hydration levels and supports healthy metabolism.

Boron

Boron is a mineral that is involved in the metabolism of thyroid hormones. Food sources of boron include leafy green vegetables, nuts, and avocados.

Conclusion

A healthy thyroid gland is essential for overall physical and mental health.

There are many nutrients that are necessary for healthy thyroid function, including vitamins A, D, E, B2, B3, B6, and B12, folic acid, selenium, zinc, copper, iodine, magnesium, potassium, manganese, and iron. In addition, herbal supplements like ashwagandha and guggul can also support healthy thyroid function.

Consuming a balanced diet with plenty of nutrient-rich foods can help ensure that your thyroid gland has all the nutrients it needs to function properly.