Have you recently been told that your thyroid is a bit sluggish? Maybe you’ve noticed several of the symptoms of thyroid disease? (you can find those here)
If so, let’s talk about three of the top herbs and nutrients for your thyroid.
Selenium
Have you heard of glutathione? Glutathione is a powerful antioxidant that helps protect our cells from damage and the body creates glutathione from selenium.
This in turn protects our thyroid from damage caused by inflammation and oxidative stress. Research has also shown that selenium can also reduce TPO antibodies and is critical in the conversion T4 to T3 (the hormones our thyroid produces) and can help women at risk prevent postpartum thyroiditis -it can be started during pregnancy and continued throughout breastfeeding.
There are several foods that are good sources of selenium: mushrooms, lamb, turkey, chicken, eggs, cod, and halibut, and Brazil nuts. these can be enjoyed as a part of a thyroid supportive diet and can be used in addition to a supplement.
I’m the first person to reach for & recommend foods over supplements when appropriate, But its important to understand that the amount of selenium in each of these foods (including brazil nuts) varies from season to season and from one region to another, So, its not advisable to depend exclusively on these foods without additional supplementation where thyroid health is concerned.
The recommended daily dose for Selenium supplementation is no more than 200 mcg/day – and can be used along with a thyroid healthy diet that includes selenium rich foods.
A word of caution: Selenium should be avoided if you have an iodine deficiency, this is pretty rare in the US since we have so many sources of iodine, but if you develop a goiter, make sure to avoid selenium supplementation until iodine levels can be addressed by your medical provider.
Iron
When you have an iron deficiency, your body tells your thyroid to conserve energy – so the thyroid slows production of T3 &T4 and we see symptoms such as low energy, weight gain, dry skin etc (for a list of symptoms check here).
In traditional Chinese medicine, we are taught that healthy blood is essential for healthy organs. Which makes a lot of sense! blood is the medium responsible for transporting nutrients, minerals and fluids to nourish and support each of the organs. So blood lacking in key nutrients and minerals doesn’t have much to give.
Nourish the blood =nourish the organs.
red meat and dark-meat poultry have a highly absorbable form of iron and if eaten several times weekly in combination with dark leafy greens and foods high in vitamin C can quickly boost your iron level. leafy greens like spinach, kale and parsley are great sources of iron as well as red beans, dried apricots and raisins (though be aware these are high in sugar)
Pro Tip: If you are on thyroid medication its important to take iron supplements and thyroid medication separately. Iron can block thyroid meds so take meds and supplements 4 hours apart.
Ashwagandha
There are several herbs that have been shown to really benefit thyroid function including gugul, curcumin, bauhinia, bladderwack & boswellia. But when it comes to low T4, reducing oxidative stress, improving energy and overall thyroid function – Ashwagandha can be a serious game changer.
I call Ashwagandha my “gateway herb.” it has so many benefits that people can generally feel quickly including deeper sleep, improved stress response and increased energy.
No wonder it is one of the most respected and beloved herbs from the Ayurvedic Herbal Medicine cabinet. It’s also one of the most widely researched. Not only does ashwagandha benefit thyroid function, it also improves anxiety, reduces cholesterol, and in combination with other herbs has shown to improve symptoms of osteoarthritis, diabetes and boost immunity.
Ashwagandha can be taken as a powder (although, be warned, it is well known for its strong scent), in capsules, tablets, teas and in liquid extracts. And several other studies are showing its even more effective when combined with appropriate B vitamins, other herbs and key nutrients.
The lowest effective dose is usually somewhere between 300-500mg a day with the most optimal doses sometimes reaching 6000 mg/day (taken in divided doses of 2000 mg). Toxicity is low and side effects are rare.
That being said, it has been my experience that this herb needs you to be eating well in order for it to do its job – so i generally don’t recommend it for people (especially women) who are eating a lot of sugar and empty calorie foods. A healthy diet comes first, especially in thyroid health.
If you’re wondering what my go-to sources for these nutrients are, check out my fullscript account where I have a category of products that are great for thyroid support, and my readers get 20% off retail pricing.
If you or someone you care for is struggling with thyroid issues, I’d love to put together a custom plan to help reduce inflammation and improve thyroid health. click here to schedule a complimentary meeting.