You’ve been diagnosed with Hypothyroidism or Subclinical Hypothyroidism. You’ve been put on Synthroid to get your blood levels normal, but still aren’t feeling like yourself. Or maybe you were told they were just going to “watch and wait”. Maybe you’ve just had a sneaking suspicion that your thyroid isn’t functioning like it should.

Your energy is low, your head feels like it’s in a cloud, your hair is falling out, you can’t seem to lose that stubborn weight. “But my TSH is normal! Why do I still feel like this?” you think to yourself.

This is very common to hear from my patients. I often see patients suffering from Hypothyroidism-like symptoms, but their blood levels look “normal”.

Side note: Let’s get one thing clear. “Normal” is not necessarily “optimal”. Just because your lab values fall within the range noted on your labs, does not mean you are going to feel good! Read more about that here.

One of my favourite ways to help my thyroid patients to boost the function of their thyroid is with food! Sometimes there are key nutrients missing that may be contributing to you not feeling 100%.

Here are my Top 5 Favourite Foods for Thyroid Support

1. Brazil Nuts

Brazil Nuts are a nutrient-packed nut that are high in the mineral selenium. Selenium is required for the production of T4, as well and its conversion to the active hormone, T3. (1) This is particularly important for those taking Synthroid, which is a synthetic T4 medication. Having adequate T4 levels without proper conversion to T3 can lead to symptoms of hypothyroidism despite “normal” TSH and T4 levels (free T3 is not often measured in the medical community!). Selenium also appears to be beneficial for those with autoimmune hypothyroidism (Hashimoto’s) by decreasing the antibody associated with this condition. (2)

The therapeutic dose of selenium has been found to be around 200mcg daily, which is equivalent to 3-4 Brazil Nuts.

2. Pumpkin Seeds

Pumpkin seeds are an excellent source of the amino acid Tyrosine – one of the building blocks of thyroid hormones (along with iodine). In only 100g of pumpkin seeds, there is 125% of the recommended daily intake (RDI) of Tyrosine!

Pumpkin seeds also contain a big amount of magnesium and zinc – two other minerals that are important for ensuring your body is producing thyroid hormone properly AND using it efficiently.

I often recommend having a small handful of pumpkin seeds before bed. The magnesium, as well as another amino acid called tryptophan, have a calming effect, making them perfect for a good night’s sleep! Having a protein source before bed also helps with balancing blood sugar to prevent that dreaded 3am crash – which often wakes people up.

3. Seaweed

If you are not using iodized salt or eating processed foods, it is actually possible that you are deficient (or low) in iodine! This used to be a very common deficiency in Ontario until the introduction of iodized salt (you may have heard of the “Goiter Belt” – named because of the formation of goiters due to iodine-deficiency). Those who have switched over to natural sea salt and have eliminated processed food (which often contained iodized salt), may actually not be getting enough iodine. Including seaweed in your diet provides a good dose of iodine to your day. Iodine is required for the production of T4 and T3 (if you’d like to learn more about these hormones, click here). When this mineral is deficient, we often see T4 and T3 levels decrease, with a subsequent increase in TSH.

NOTE: Too much iodine can actually be dangerous by inducing hyperthyroidism and can also cause goiters. In addition, its use in autoimmune hypothyroidism (Hashimoto’s) is controversial and may be harmful. It is possible to test iodine levels using a urinary iodine test, which may be useful in determining your iodine status.

4. Blackstrap Molasses

Blackstrap molasses is a surprising source of many different vitamins and minerals. I love using it as a simple tonic to provide iron, zinc, magnesium, vitamin B6, manganese, copper, selenium, and potassium! Many of these vitamins and minerals are required for your thyroid to produce T4 and T3.

Those with a low functioning thyroid tend to do best when they have a moderate amount of carbohydrates in their diet (around 100g). So, if you are currently on a low-carb diet and feel like crap, you may want to consider adding some Blackstrap Molasses into your daily routine. It will provide a much-needed, and nutrient-dense source of carbs.

Remember: Don’t overdo it! Molasses is still a source of sugar. It has a moderate glycemic index, meaning it won’t spike your blood sugar as quickly as white sugar will. But in the end, your body still sees it as sugar.

5. Wild Salmon

Salmon, particularly wild-caught salmon, contains one of the highest amounts of the beneficial fatty acid, Omega-3. Omega-3 fatty acids are useful for reducing inflammation in the body, supporting the production and balance of hormones, and helping the body uptake thyroid hormone more effectively. In addition, wild salmon (especially when you also eat the lovely layer of fat on top of the skin), also contains Vitamin D. In fact, 100g of wild alaskan salmon contains about 520IU of vitamin D! Health Canada recommends all adults get at least 600IU daily in order to prevent deficiency – so this puts you well on your way.

Vitamin D appears to be particularly important for those with autoimmune hypothyroidism (3), as it helps with balancing the immune system and reduces the levels of antibodies.

Quick Note:

When people search for foods to avoid and include in their diets when they have hypothyroidism, they often come across Brassica/Cruciferous vegetables as an “avoid” food. Read my article here to learn why I DON’T agree with avoiding vegetables such as broccoli!

So there you have it.

Try to include one or more of these amazing foods in your diet on a daily basis. Just as you would take your medication every day, you should be supporting your thyroid through your food every day too!

Want this list in a handy pdf? Download my quick reference guide by filling out the form below

References

1. http://ajcn.nutrition.org/content/70/5/896.full

2. https://www.ncbi.nlm.nih.gov/pubmed/16837619?dopt=Abstract

3. https://www.ncbi.nlm.nih.gov/pubmed/10750047