6 natural ways to support your thyroid health

An estimated 200 million people worldwide have been diagnosed with some form of thyroid disease.¹

Your thyroid is a small gland in your neck that plays a big role in how you feel every day. It helps regulate your metabolism, energy, mood, menstrual cycles, and even your skin and hair. When your thyroid isn’t working as it should, it can cause a ripple effect across multiple body systems.

There are two main types of thyroid dysfunction:

Hypothyroidism (underactive thyroid): Can cause weight gain, fatigue, brain fog, hair thinning, dry skin, low mood, irregular periods, cold intolerance, and more. Hypothyroidism affects up to 5% of the general population, with another 5% potentially undiagnosed.²
Hyperthyroidism (overactive thyroid): Less common, and can lead to weight loss, anxiety, rapid heartbeat, and irritability.

In this article, we’ll focus on supporting an underactive thyroid with natural approaches that work alongside your existing medical care.

What impacts thyroid health?

Thyroid function doesn’t exist in a vacuum. It can be affected by:

Chronic stress
Gut dysbiosis
Blood sugar imbalances
Liver health
Inflammation
Poor gut health
Nutrient deficiencies (especially iodine, selenium, iron, zinc, tyrosine)
Autoimmunity (e.g. Hashimoto’s thyroiditis)

Because the thyroid is so interconnected, support needs to be multi-layered, addressing not just the gland itself, but also the systems around it.

1. Support your gut

Your gut and thyroid are closely connected. About 20% of inactive T4 is converted into the active T3 hormone in the gut, with the help of healthy gut bacteria. If your microbiome is out of balance, thyroid hormone activation may be reduced.

A diverse, well-fed microbiome supports better hormone conversion and immune regulation. Incorporate fermented foods like kefir, and plant-based fibres (prebiotics) to feed beneficial bacteria. Consider a gut health protocol to restore balance.

2. Focus on key nutrients

Certain nutrients are essential for thyroid hormone production and conversion:

Iodine – seaweed, white fish, eggs
Selenium³ – brazil nuts, sunflower seeds, tuna
Zinc – pumpkin seeds, legumes, seafood
Iron⁴ – red meat, spinach, beans
Tyrosine – found in protein-rich foods like chicken, fish, tofu, dairy, and oats

Rather than over-supplementing, aim to get these through real, whole foods where possible.

3. Balance your blood sugar

Blood sugar imbalances and insulin resistance can negatively impact thyroid health.⁵ To support stable energy and hormone signalling:

Eat protein and healthy fats with every meal
Avoid skipping meals or relying on sugary snacks
Reduce processed carbs and refined sugars

Balanced blood sugar = less stress on your adrenals and thyroid.

4. Lower inflammation

Chronic inflammation is a major trigger for thyroid dysfunction and autoimmune flare-ups.

Eat 6–8 portions of colourful fruit and veg daily (especially leafy greens and berries)
Increase omega-3s (e.g. oily fish, flax, chia)
Reduce omega-6 oils (sunflower, corn, soy) and ultra-processed foods
Prioritise sleep, movement, and stress reduction

5. Support your liver

The liver helps convert thyroid hormones and clear out excess oestrogen and toxins that can interfere with hormone balance.

Eat cruciferous veg like broccoli, cauliflower, kale, cabbage, Brussels sprouts
Stay well-hydrated
Limit alcohol and processed food

6. Consider adaptogenic herbs

Some herbs can support thyroid and adrenal balance, especially in hypothyroidism. One example is ashwagandha, which has been shown in some studies to support thyroid hormone levels and reduce stress.⁶ Please note: we do not recommend ashwagandha for use in hyperthyroidism, as its action is to boost thyroid function.

Always consult your healthcare provider before starting new herbs, especially if you’re on thyroid medication.

Want to learn more about how Ashwagandha can benefit you?

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

Advice given is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always check with your GP for interactions with medications/health conditions before starting supplements.

6 natural ways to support your thyroid health

What impacts thyroid health?

1. Support your gut

2. Focus on key nutrients

3. Balance your blood sugar

4. Lower inflammation

5. Support your liver

6. Consider adaptogenic herbs

References

Questions? Talk to a Nutritional Therapist on live chat!

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