15 Ways to Naturally Heal the Thyroid
- Feb 24
- 5 min read
Written by Emily Pankratz, Clinical Nutritionist
Emily Pankratz is a functional nutritionist who is best known for her work in digestive health and hormonal imbalances. She is the founder of Emily Pankratz Nutrition, where she uses a holistic and natural approach in her clinical practice to support the root cause of disease for her clients.
If you’re looking to naturally improve thyroid health, you’ve come to the right place. The thyroid plays a central role in your metabolism, energy levels, and hormonal balance, so learning how to support it naturally is powerful. In this article, we’ll explore evidence-based strategies to naturally improve thyroid health, drawing on dietary, lifestyle, and nutrient insights from trusted sources.
Why your thyroid matters
The thyroid gland is a small, butterfly-shaped organ in your neck that produces hormones (T3 and T4) that regulate metabolism, temperature, energy, digestion, and more. When thyroid function is impaired, whether in the form of under-active (hypothyroidism) or over-active (hyperthyroidism), you may experience fatigue, weight changes, mood shifts, digestive issues, hair changes, and other symptoms. Supporting your body so you can naturally improve thyroid health means giving your thyroid the nutrients, rest, stress-management and environment it needs to function well not just relying on medications alone (though those may be necessary in some cases).
Here’s a video that gives an overview of thyroid support:
15 Practical ways to naturally improve thyroid health
1. Prioritize iodine, selenium, and zinc
These minerals are critical for thyroid hormone production and regulation. For example, low iodine is the most common cause of hypothyroidism worldwide. Selenium helps convert T4 to the active hormone T3, and zinc supports thyroid hormone receptors.
Sources: sea vegetables (kelp, wakame), wild fish, Brazil nuts, grass-fed meats, eggs, legumes, mushrooms.
Tip: Avoid mega-doses of iodine unless supervised, as too much can also disrupt thyroid health.
2. Get adequate true vitamin A and fat-soluble nutrients
According to the Weston A. Price Foundation, thyroid health is intimately tied to fat-soluble vitamins (A & D) and animal-based nutrient-dense foods. Vitamin A helps in the production of thyroid hormones and supports conversion processes. Eat foods like liver, grass-fed butter, eggs, oily fish, and properly prepared dairy (if you tolerate) to support this.
3. Avoid thyroid-suppressing dietary factors
Certain foods and exposures may impair thyroid function. For example, soy foods are noted as goitrogenic in the Weston A. Price article, “Soy is also a known goitrogen, it depresses thyroid function.” Other factors: fluoride, environmental pollutants, heavy metals, and processed foods. So, reducing processed foods, limiting soy (especially unfermented), and minimizing exposures to pollutions/toxins can help you naturally improve thyroid health.
4. Support gut health and reduce inflammation
Poor gut health (for instance, increased intestinal permeability or “leaky gut”) can interfere with nutrient absorption, hormone regulation, and immune balance, all of which influence the thyroid. Include fermented foods (like kefir, yogurt, sauerkraut), a fiber-rich diet, and reduce refined sugars and trans fats.
Tip: If autoimmune thyroid issues (like Hashimoto’s thyroiditis) are present, gut health becomes especially important.
5. Manage stress and sleep well
Chronic stress elevates cortisol, disrupts the adrenal/thyroid axis, and promotes inflammation, impairing thyroid function. Aim for 7-9 hours of quality sleep, and incorporate stress-reducing practices like meditation, journaling, or gentle exercise.
Tip: If you’re constantly busy, schedule “wind-down” time before bed and create a calming nighttime environment.
6. Eat enough nutrient-dense protein and healthy fats
Thyroid hormone production depends on protein (particularly the amino acid tyrosine) and healthy fats (for hormone building and fat-soluble vitamin absorption). Choose grass-fed meats, wild-caught fish, eggs, full-fat dairy (if tolerated), avocados, nuts/seeds, and olive or coconut oil.
Tip: Avoid extremely low-fat diets or skipping meals regularly, as the thyroid needs consistent energy and building blocks.
7. Balance exercise, don’t overdo it
Exercise supports metabolism, hormone balance and thyroid health but too much (especially intense endurance without recovery) can stress the body and suppress thyroid function.
Find a balanced routine: mix strength, mobility, and moderate aerobic work, and allow rest days.
8. Avoid excessive goitrogens or cook them
Certain foods (e.g., raw cruciferous vegetables, soy, millet) contain goitrogens, which can interfere with thyroid hormone production, especially in the presence of iodine deficiency.
Tip: Rather than eliminating them entirely, cook these foods (which reduces goitrogens) and ensure you’re getting sufficient iodine and selenium.
9. Minimize exposure to environmental toxins
Chemicals, heavy metals (like mercury), radiation, and endocrine-disrupting compounds (EDCs) may affect thyroid health.
Actions: Use glass or stainless steel rather than plastic, choose natural personal-care/cleaning products, filter drinking water, reduce heavy-metal exposure (e.g., fish high in mercury, amalgam fillings).
10. Check and optimize other hormones (adrenals, sex hormones)
The thyroid works in concert with the adrenals and reproductive hormones. If one system is out of balance, it can impact another. For instance, chronic stress leading to adrenal fatigue can suppress thyroid function. Addressing hormonal balance as a whole supports thyroid health.
11. Ensure your micronutrients are adequate
Beyond iodine, selenium, and zinc, other nutrients matter: B vitamins (especially B12), vitamin D, iron, magnesium, and amino acids. If you have symptoms of thyroid dysfunction, consider getting lab work and working with a practitioner to assess nutrient status.
12. Reduce refined sugar, processed foods, and trans fats
These foods promote inflammation, insulin resistance, gut dysbiosis, and hormonal imbalance, all of which can affect thyroid health. Swap in whole foods, healthy fats, colourful vegetables, fermented foods, and reduce processed snacks.
13. Pay attention to body temperature and signs of hypothyroidism
Some traditional indicators, such as a low resting body or skin temperature, can hint at an underactive thyroid.
Tip: If you experience persistent fatigue, weight gain, cold sensitivity, constipation, hoarse voice, or mood changes, consider speaking with a healthcare provider.
14. Support healthy fats and cholesterol
Hormones are built from cholesterol, low-fat diets can impair hormone production, including thyroid and sex hormones. Choose saturated and monounsaturated fats from whole food sources (grass-fed butter, coconut oil, olive oil, fatty fish) and avoid highly processed vegetable oils.
15. Stay consistent, be patient, and monitor progress
Thyroid health doesn’t change overnight. Lifestyle shifts, nutrient repletion, and stress reduction take time to show effects. Track your symptoms over months, work with your practitioner, and recheck labs if needed. Consistency is key to naturally improve thyroid health.
In summary
To naturally improve thyroid health, support the gland with the right nutrients (iodine, selenium, zinc, vitamin A/D), eat a nutrient-dense, whole-food diet, manage stress and sleep, protect your gut and environment from toxins, and allow your hormonal systems to work in harmony. This is a holistic and grounded approach, not a quick fix, but a sustainable path.
If you suspect you have a thyroid disorder (hypo or hyperthyroidism, or an autoimmune condition like Hashimoto’s), be sure to consult a qualified health-care provider. These suggestions are meant to complement care, not replace it.
Here’s to supporting your thyroid naturally and steadily!
Read more from Emily Pankratz
Emily Pankratz, Clinical Nutritionist
Emily Pankratz is a leader in the alternative health and wellness space. She utilizes natural health modalities and holistic medicine to support her clients in getting to the root cause of their health conditions and symptoms. She is best known for her work with digestive and hormonal imbalances, along with autoimmune conditions and oncology-related support. Emily is extremely passionate about health and supporting her clients in finding complete wholeness and recovery. Her mission: that every one of her clients will feel empowered with their health and understand how they are able to heal themselves.
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