How To Increase Thyroid Hormone Naturally

Low thyroid hormone is more common than many realize. Whether you have received a formal diagnosis or you simply feel exhausted, foggy, or have noticed weight gain, your thyroid gland may be the root cause. Especially if you are also struggling with low energy, cold hands and feet, or thinning hair. It’s important to understand that thyroid medication is not the only option. There are powerful, natural ways to support thyroid hormone production and conversion. This guide will walk you through simple, effective strategies to fuel your thyroid and restore energy, mood, and metabolism.

Why Thyroid Hormone Production Can Get Stuck

Thyroid hormone imbalances often begin with underlying issues that interrupt the body’s ability to produce or activate these essential hormones. Understanding these root causes is the first step toward restoring balance and can guide your approach to a supportive hypothyroidism diet.

Nutrient Deficiencies

Your body cannot make hormones without the raw materials. Key vitamins and minerals act as building blocks for thyroid hormone production. Without adequate levels of these nutrients, the thyroid may slow down or become inefficient. Even mild deficiencies in selenium, zinc, iron, or iodine can interfere with hormone synthesis and conversion..

Chronic Stress

Stress triggers the release of cortisol, a hormone that directly blocks the conversion of inactive thyroid hormone (T4) into its active form (T3).(1) This means you may have enough hormone circulating in your blood, but not enough reaching your cells where it is needed most. Chronic stress also drains essential nutrients and disrupts adrenal-thyroid communication, which may worsen symptoms of an underactive thyroid. Stress management is one of several natural remedies for hypothyroidism that can help restore balance.

Gut Health Challenges

Your gut plays a critical role in nutrient absorption, immune balance, and hormone metabolism. If your digestion is compromised — through leaky gut, dysbiosis, or inflammation, it can block the absorption of the nutrients needed to fuel your thyroid gland. A healthy gut also helps reduce the risk of autoimmune reactions against the thyroid.

Autoimmune Thyroid Disease

Hashimoto’s thyroiditis is the most common cause of hypothyroidism in the United States.(2) It occurs when the immune system mistakenly attacks thyroid tissue. Over time, this damages the gland and reduces its ability to produce hormones. If you have Hashimoto’s, addressing the immune system is just as important as supporting the thyroid itself.

Key Nutrients That Help Increase Thyroid Hormone Naturally

What vitamins are good for thyroid? Each nutrient plays a unique role in thyroid hormone production, activation, and function. Many of these nutrients are included in the Autoimmune Support Protocol and the Hashimoto’s Support Bundle to make daily thyroid support simple and effective.

Minerals

Selenium
Selenium is essential for converting T4 into T3. It also protects the thyroid from oxidative stress. Low selenium levels are common in those with thyroid conditions.

Zinc
Zinc supports the initial production of thyroid hormone and plays a key role in immune balance. It is critical for both synthesis and conversion.

Iron
Iron is necessary for the enzyme that begins the thyroid hormone production process. Low ferritin (a form of stored iron) is often found in those with hypothyroidism. (3)

Iodine
Iodine is a foundational mineral for making thyroid hormone. However, it must be used in balance. Too little or too much can worsen autoimmune thyroid issues. When using iodine, always pair it with selenium for proper metabolism.

Vitamins

Vitamin A
Vitamin A helps the T3 hormone enter the cells and activate metabolic processes. It also supports immune and skin health.

Vitamin D
Vitamin D plays a crucial role in regulating the immune system. Low vitamin D levels are linked to increased thyroid antibodies and inflammation in those with Hashimoto’s.

B Vitamins
B12, B6, and folate are necessary for energy production and hormone metabolism. They support the nervous system and improve resilience to stress.

These vitamins and minerals work best together. That is why targeted formulas such as The Autoimmune Solution™ Protocol and Hashimoto’s Support Bundle are ideal choices for comprehensive thyroid support.

Best Foods To Boost Thyroid Hormone Production

Food is medicine. Whole, nutrient-dense foods can provide many of the vitamins and minerals your thyroid needs to function optimally.

• Wild-Caught Fish
  Fish, such as salmon and sardines, are high in selenium and omega-3 fatty acids, which support hormone conversion and reduce inflammation.
  

• Pasture-Raised Meats
  Rich in zinc, iron, and B vitamins, grass-fed beef and pasture-raised poultry nourish your thyroid and support energy production.
  

• Seaweed and Sea Vegetables
  These provide natural sources of iodine. Use in moderation, especially if you have Hashimoto’s, to avoid overstimulating the thyroid gland.
  

• Colorful Fruits and Vegetables
  Antioxidants in berries, leafy greens, carrots, and beets help protect thyroid tissue from oxidative stress and support overall cellular health.

• Coconut Oil and Avocado
  Healthy fats are required to balance hormone levels and help regulate metabolism. Coconut oil also supports energy and brain function.

For more information on nutrient-dense eating, take a listen to this Take Back Your Health™ episode with Dr. Sarah Ballantyne.

Lifestyle Habits That Help Naturally Raise Thyroid Hormones

Certain habits can either help or hinder your thyroid. Small daily changes can make a powerful impact on hormone balance and energy levels.

1. Prioritize Protein at Every Meal

Protein provides amino acids, which are necessary for building thyroid hormones. Include high-quality protein such as grass-fed beef, wild-caught fish, or hydrolyzed protein powder.

2. Practice Stress Reset Techniques

Chronic stress suppresses thyroid function. Gentle daily practices such as deep breathing, guided meditation, or journaling can lower cortisol and support hormone activation.

3. Support Gut Health First

Your gut must absorb nutrients efficiently in order for your thyroid to function properly. Include healing foods such as bone broth, fermented vegetables (if you can tolerate and do not have SIBO or Candida Overgrowth), and a high-quality probiotic daily. These promote a healthy microbiome and reduce inflammation.

4. Get Safe Sunlight for Natural Vitamin D Boost

Spending 10 to 15 minutes in morning sunlight helps your body produce vitamin D naturally. This supports immune regulation and helps prevent thyroid inflammation.

5. Embrace Gentle Movement Over Exhaustive Workouts

While movement is important, intense exercise can suppress thyroid hormones in those already depleted. Choose restorative activities such as walking, yoga, pilates, or light resistance training.

How To Build a Daily Thyroid-Friendly Routine

Creating a simple routine makes thyroid support feel doable, not overwhelming. Here is an example of how to structure your day with nourishing habits:

• Morning

Start with a nutrient-rich breakfast (include protein and healthy fats), take foundational supplements, and get 10–15 minutes of natural sunlight.

• Midday

Hydrate, include colorful vegetables at lunch, and take a short walk or stretch break to support metabolism and circulation.

• Evening

Enjoy a warm, mineral-rich dinner (think leafy greens and pasture-raised protein), unplug from screens, and wind down with herbal tea or journaling.

Making these small shifts part of your daily rhythm can help your body better utilize the nutrients it receives and promote overall balance over time.

Common Mistakes That Can Stall Progress

Even with the best intentions, certain habits may interfere with your progress. Becoming aware of these patterns can help you stay on track:

• Skipping meals or restricting calories too much: Undereating can signal the body to conserve energy, which may slow metabolism.

• Overdoing intense exercise: High-intensity workouts can feel productive, but may add stress to the body if you are already depleted.

• Neglecting rest and recovery: Deep, restorative sleep is when your body repairs and regulates key systems, including hormones.

Smart Supplementation for Stronger Thyroid Support

Targeted supplementation helps fill nutrient gaps and support the body’s natural healing process.

The Autoimmune Solution™ Protocol is a physician-formulated solution designed to deliver daily foundational nutrients for immune health, gut repair, and hormone balance. It includes carefully selected vitamins and minerals that support the thyroid, along with compounds to reduce inflammation and promote overall wellness.

For those managing Hashimoto’s, the Hashimoto’s Support Bundle is a powerful choice. It addresses multiple layers of thyroid health, including gut integrity, immune modulation, nutrient repletion, and adrenal support. This bundle is ideal for supporting the root causes of an underactive thyroid or imbalance while helping to reduce antibody activity and promote healing from within.

When To Seek Deeper Functional Medicine Testing

If you have implemented diet and lifestyle changes but continue to struggle with fatigue, brain fog, cold sensitivity, or mood changes, it may be time to dig deeper. Functional medicine practitioners can perform advanced testing to identify hidden nutrient deficiencies, gut dysbiosis, adrenal dysfunction, and elevated thyroid hormone levels. These insights help personalize your healing plan and accelerate your progress.

Reignite Your Energy by Nourishing Your Thyroid Naturally

You do not have to rely solely on prescriptions to feel better. By supporting your thyroid with the right vitamins, minerals, and lifestyle practices, you can increase thyroid hormone naturally. This means more energy, sharper focus, a stable mood, and a stronger metabolism.

Products such as The Autoimmune Solution™ Protocol and Hashimoto’s Support Bundle take the guesswork out of thyroid support. They provide comprehensive, physician-formulated solutions to help your body heal from within.

You have the power to support your thyroid naturally. Take your first step today toward lasting wellness and vibrant energy.