Written by Clinical Nutritionist, Sofie Beker
Understanding why thyroid health matters
As a clinical nutritionist, one of the most common things I hear from women is: “I’m eating well and exercising, but I still feel exhausted, bloated, foggy, and stuck.” In many cases, thyroid health is part of the picture.
Your thyroid is a small butterfly-shaped gland in the neck that plays a major role in metabolism, energy production, hormone balance, digestion, mood, and body temperature regulation.
When thyroid function slows down, the effects can impact almost every system in the body.
Common symptoms of thyroid dysfunction may include:
- Fatigue
- Weight gain or difficulty losing weight
- Brain fog
- Hair thinning
- Constipation
- Dry skin
- Low mood
- Irregular cycles
- Cold intolerance
While medication is important for many people with thyroid disorders, nutrition and lifestyle support can also make a significant difference in how you feel day to day.
Vital nutrients for thyroid health
When supporting thyroid health naturally, I always focus on foundational nutrients first.
The thyroid relies heavily on vitamins, minerals, amino acids, and adequate calories to function properly.
Some of the most important nutrients for improving thyroid function include:
Selenium
Selenium helps convert inactive thyroid hormone (T4) into the active form (T3). It also supports thyroid antibodies and helps reduce oxidative stress in the thyroid gland.
Foods rich in selenium include:
- Brazil nuts
- Eggs
- Tuna
- Sardines
- Turkey
Zinc
Zinc plays a role in thyroid hormone production and immune health. Low zinc levels may contribute to poor thyroid conversion and fatigue.
Good sources include:
- Red meat
- Pumpkin seeds
- Oysters
- Chickpeas
Iron
Iron deficiency is incredibly common in women and can impact thyroid hormone production and energy levels.
Iron-rich foods include:
- Grass-fed beef
- Lentils
- Spinach
- Liver
- Sardines
Iodine
Iodine is essential for producing thyroid hormones, but more is not always better. Excess iodine supplementation can sometimes worsen autoimmune thyroid conditions.
I usually recommend focusing on gentle food-based sources such as:
- Seaweed in moderation
- Seafood
- Eggs
- Dairy (if tolerated)
Protein
One of the biggest mistakes I see is women under-eating protein. Protein supports blood sugar balance, metabolism, muscle health, and thyroid hormone transport.
Aim to include protein at every meal to support stable energy and reduce cravings throughout the day.
Diet & supplements for thyroid disorders
There is no one “perfect” thyroid diet, but there are certain principles I consistently find helpful for clients with hypothyroidism or Hashimoto’s thyroiditis.
1. Focus on anti-inflammatory foods
A diet based on whole, minimally processed foods can help support inflammation, gut health, and blood sugar balance.
I typically encourage clients to prioritise high-quality protein, colourful vegetables, healthy fats, fibre-rich carbohydrates, omega-3-rich foods and adequate hydration. At the same time, reducing ultra-processed foods, excessive sugar, and alcohol may help improve energy and digestive symptoms.
2. Support blood sugar balance
Blood sugar instability can place additional stress on the body and impact hormone balance.
Simple ways to support balanced glucose levels include:
- Eating breakfast with protein
- Avoiding long periods without food
- Walking after meals
- Including fibre and healthy fats with carbohydrates
- Strength training regularly
This is especially important for women experiencing fatigue, stubborn weight gain, or cravings.
3. Address gut health
There is a strong connection between gut health and thyroid function, particularly in autoimmune thyroid conditions.
Digestive symptoms like bloating, reflux, constipation, or food sensitivities may indicate underlying gut imbalances that deserve further investigation.
In clinic, I often focus on improving digestion, reducing inflammation, and supporting the gut microbiome alongside thyroid support.
4. No extreme interventions
I remind clients that chronic dieting, excessive fasting, and under-eating can negatively impact thyroid function over time.
Supporting the thyroid often means nourishing the body consistently rather than restricting it further.
5. Personalised supplementation
Supplement recommendations should always be personalised based on pathology, symptoms, medications, and nutrient status.
Depending on the individual, nutrients commonly used to support thyroid health may include:
- Selenium
- Zinc
- Magnesium
- Iron
- Vitamin D
- Omega-3 fatty acids
- Activated B vitamins
- Myo-inositol
- Antioxidants
It’s important not to self-prescribe large amounts of any thyroid supplements without professional guidance.
Lifestyle habits can be a game-changer!
Nutrition is only one piece of the thyroid puzzle.
I often see thyroid symptoms worsen during periods of chronic stress, poor sleep, overtraining, or burnout.
Some simple but effective habits include:
- Prioritising 7–9 hours of sleep
- Managing stress levels
- Strength training 2–4 times per week
- Getting regular sunlight exposure
- Walking daily
- Eating enough throughout the day
Sometimes the body simply needs more support, more nourishment and less stress.
Are you looking for thyroid support?
Thyroid symptoms rarely exist in isolation, and getting to the bottom of them takes more than a single blood test.
At Perth Health Collective, we use conventional and functional testing to understand what’s actually driving your symptoms, so we can build a plan that addresses the root cause, not just the surface.
You deserve more than “your bloods are fine.” If that phrase has ever made you want to scream, come and talk to us.
Contact us or book a consultation today to get started.
