Skip to main content
Health Education

How to increase thyroid hormone naturally

Certain foods, supplements, and lifestyle adjustments can aid in increasing thyroid levels naturally
By | Dec. 8, 2023
Woman with her hands on her neck touching her thyroid gland: Nmedies for hypothyroidism

Key takeaways

  • Along with conventional treatments like levothyroxine, certain foods, supplements, and lifestyle adjustments can naturally increase thyroid hormone levels, especially with mild or subclinical hypothyroidism.

  • Antioxidant-rich diets like the Mediterranean diet that ensure adequate iodine intake and limited consumption of cruciferous vegetables and soy can support healthy thyroid function.

  • Selenium, Vitamin D3, Vitamin B12, Iron, Inositol, Magnesium, Iodine, and Zinc are essential for thyroid health. Seek advice from your healthcare provider before adding supplements to your wellness arsenal.

  • Avoiding alcohol, maintaining a healthy weight, and regular exercise are among lifestyle changes recommended for supporting thyroid hormone levels.

In this article:

Finding out that your thyroid is underactive is no easy pill to swallow because the treatment of hypothyroidism requires you to take a pill daily. Hypothyroidism is treated by taking a thyroid hormone replacement, typically levothyroxine. While this is typically unavoidable, there are some ways to help take control of the situation. Nutrition and lifestyle factors play roles in the maintenance of healthy thyroid levels. Now is your chance to learn more about these factors and the opportunity to do more than just take thyroid hormone replacement.

Factors affecting thyroid hormone levels

Before we get into modifiable elements contributing to thyroid hormone levels, it is only right to acknowledge that many factors are beyond our control. Underactive thyroid disorders are more prevalent as we age. Women are also at much higher risk than men. In addition, the most common cause of hypothyroidism is autoimmune disease, also known as Hashimoto’s thyroiditis, for which there is a genetic susceptibility within families. While the relative influence of each contributing factor is certainly case-based and difficult to discern, these inalterable variables likely wield a stronger influence on thyroid function than most lifestyle factors.

How to increase thyroid hormone naturally

The goal of hypothyroidism treatment is to raise thyroid hormone levels, resulting in lower thyroid stimulating hormone (TSH) levels. Produced by the pituitary gland, TSH tells the thyroid to work harder, and when the thyroid is underactive, the pituitary responds to raise TSH levels. When thyroid hormone replacement is given, levels normalize, and TSH returns to normal. 

Natural remedies for hypothyroidism can be used as a way to augment levothyroxine’s effectiveness or minimize the dosing. If your hypothyroidism is very mild and termed subclinical hypothyroidism, your healthcare provider may not prescribe thyroid hormone and instead elect to monitor your blood levels, in which case you could try natural remedies in the meantime. Reasonable remedies to try include certain foods, supplements, and lifestyle adjustments.

Diets that increase thyroid hormones

A properly balanced diet impacts healthy thyroid function, but the evidence for the effects of particular dietary elements is not strong. Financial support for this type of research is not robust. Nonetheless, studies have looked into a hypothyroidism diet and often found intriguing results. 

  1. Mediterranean diets have gotten plenty of hype in healthcare in recent years for cardiovascular and neurologic benefits, and now, it seems like it could be helpful for thyroid problems too. A topic review in 2023 noted that the antioxidants found in a Mediterranean diet may have anti-inflammatory effects that offset autoantibodies in autoimmune thyroiditis. Features of a Mediterranean diet include abundant vegetables and limited animal protein. Interestingly though, you may not want to go heavy on cruciferous vegetables, like cauliflower and kale, or soy protein, since these dietary elements may have negative effects.
  2. Gluten-free diets are often discussed in conjunction with hypothyroidism. This relates to both celiac disease and thyroiditis being auto-immune diseases that can run together. Untreated celiac disease can reduce the absorption of levothyroxine tablets. Experts advise testing for gluten sensitivity rather than presumptively following a gluten-free diet.
  3. Lactose-free diets are a potentially worthwhile addition to a dietary plan for hypothyroidism. If you are lactose intolerant, your absorption of levothyroxine could be poor when eating dairy products, requiring you to take higher doses. Once again, this requires testing or advice from your healthcare provider before instituting.
  4. Low-fat diets, specifically ones that limit saturated fats, may also be helpful for increasing thyroid hormone levels, according to one study. Interestingly, drinking more fruit juices was also found to be beneficial in the study, while high protein diets had a negative effect. Remember that findings from a single study do not cement the results as fact, so you may want to wait for corroborating research in the future.
  5. Iodine-sufficient diets are a mainstay of healthy thyroid levels, according to a review of important nutrient roles in thyroid dysfunction. In the United States, putting iodine in table salt started a hundred years ago and helped to reduce hypothyroidism rates. In other parts of the globe, iodine deficiency continues to be a problem. Of note, excessive iodine can also be a problem for thyroid function.

Vitamins/supplements

Eating a healthy diet and ensuring an adequate intake of vitamins should be a focus for people when designing a hypothyroidism diet. One plausible reason for vitamin benefits is their antioxidant effects, helping to reduce thyroid inflammation in autoimmune thyroiditis. In some cases, taking a supplement to support the intake of these specific vitamins may help, but this should be done only under the guidance of your healthcare team. Limited research evidence and inconsistent product potency are reasons to be cautious before starting a supplement.

Vitamins and supplements to help increase thyroid hormone levels
Drug name Sources Drug coupon
Selenium Meat, fish, seafood, eggs, dairy, Brazil nuts, mushrooms Selenium coupons
Vitamin D3 Sunlight, salmon, meat, eggs, dairy Vitamin D3 coupons
Vitamin B12 Meat, fish, eggs, dairy Vitamin B12 coupons
Iron Red meat, poultry, cereals, vegetables, legumes Ferrous sulfate coupons
Inositol Fruits, legumes, grains, nuts Inositol coupons
Magnesium Spinach, broccoli, legumes, nuts, bananas Magnesium oxide coupons
Iodine Iodized salt, seafood, fish, dairy, vegetables Iodine Strong coupons
Zinc Meat, dairy, fish Zinc sulfate coupons

Lifestyle changes that increase thyroid hormone

You have other levers to pull, besides dietary adjustments, when it comes to supporting healthy thyroid hormone levels. In a review article on environmental factors affecting thyroid function, alcohol was implicated in some studies as having a negative impact on thyroid hormones. Smoking actually seemed to increase thyroid hormone, although no one would suggest there is a net benefit to smoking. Maintaining a healthy weight or body mass index (BMI), which compares weight to height, and exercising regularly are tenets of a health-conscious lifestyle, but neither has shown a consistent effect on thyroid health in studies. 

The importance of regular thyroid checkups

Determining whether your thyroid is functioning properly requires blood tests. Before deciding on lab work, your healthcare provider will want to know if you are having any symptoms of hypothyroidism, such as weight gain, intolerance of the cold, constipation, and dry skin. If blood tests are in order, they likely include TSH and free thyroxine (free T4). An elevated TSH, along with a low free T4, suggests hypothyroidism.

Frequently asked questions about boosting thyroid hormones

How can I boost my thyroid levels fast?

If your blood tests uncover low thyroid hormone levels, your best bet to normalize the levels is to take levothyroxine (brand name Synthroid). Hypothyroidism can have serious consequences, and relying on unproven natural remedies can be foolhardy. Your healthcare provider can guide you on whether dietary adjustments or supplements can be effective adjuncts to levothyroxine for you. Ultimately, you want to ensure your thyroid hormone levels can support normal metabolism, body temperature, and heart rate regulation.

How can I make my body produce more thyroid hormone?

In the setting of autoimmune thyroiditis, hypothyroidism comes as a result of an immune system attack on the thyroid and oxidative stress. Antioxidants may reduce the thyroid inflammation produced by the immune system. At least in theory, then, eating foods rich in antioxidants, like fruits and vegetables, may be beneficial. Hard evidence of this is lacking, however.

How do certain types of food contribute to the natural increase of thyroid hormones?

Besides antioxidant-rich foods having a plausible mechanism to increase thyroid hormone, getting enough iodine and iron in your diet helps by enabling the production of enough thyroid hormones within the thyroid gland. Vitamin D sources could assist in thyroid hormone production by reducing cellular mechanisms of inflammation.

What exercises can help increase my thyroid hormone levels naturally?

Physical activity can help raise energy levels, so it seems intuitive that exercise could boost thyroid hormones. However, studies have not consistently shown this to be the case.

How can I raise my TSH levels naturally?

Eating a Mediterranean-style diet, restricting saturated fat intake, and ensuring adequate but not excessive intake of nutrients like iodine, selenium, and vitamin D3 are all actions that can be worthwhile. No doubt, they warrant a discussion with your medical provider. They are not a substitute for medical therapy when that is recommended. Rather, these measures could be a smart move to limit the necessary dose.

Sources