Best foods for thyroid health
Your thyroid is a small gland in your neck, but it has a big job. It helps regulate your metabolism, energy levels, temperature, and even your mood. When it’s not working properly, you might feel tired, cold, low in mood, or notice unexpected changes in your weight. Conditions like hypothyroidism and hyperthyroidism are common, especially in women, and while medication is often the main treatment, what you eat can also make a real difference to how you feel day to day.
This article explains which foods and nutrients support thyroid function, why they matter, and how to include them in your diet in practical ways.
Why nutrition matters for thyroid health
Your thyroid relies on a steady supply of key nutrients to produce hormones, activate them, and protect itself from damage. If your diet is lacking in these nutrients, or you’re getting too much of them, it can affect how well your thyroid works. According to NICE, both iodine deficiency and excess can interfere with thyroid hormone production, while nutrients like selenium, zinc, iron and vitamin D also play important roles in keeping the thyroid functioning as it should.
Eating a whole-food, balanced diet isn’t a replacement for medical treatment, but it can help support your thyroid naturally, especially when paired with regular testing and clinical guidance.
Essential nutrients for thyroid health
1. Iodine: vital for thyroid hormone production
Iodine is important because your thyroid uses it to make hormones. Without it, your thyroid can’t produce thyroxine (T4) or triiodothyronine (T3), which regulate many of your body’s core functions like energy use and temperature control. Deficiency can lead to hypothyroidism, while excessive intake can sometimes trigger or worsen hyperthyroidism.
Seafood like salmon, cod, and sardines are reliable sources of iodine. You’ll also find it in eggs, dairy products, iodised salt and seaweed - though seaweed should be enjoyed in moderation due to its very high iodine content.
2. Selenium: important for hormone activation and immune function
Selenium plays two key roles in thyroid health. It helps convert inactive thyroid hormone (T4) into the active form (T3) and helps protect the thyroid from inflammation and oxidative damage. This is especially important in autoimmune conditions like Hashimoto’s thyroiditis (a condition where the immune system mistakenly attacks the thyroid) where selenium may help regulate immune responses.
Brazil nuts are the richest food source of selenium, and eating just a few per day can meet your needs. You’ll also find selenium in tuna, sardines, sunflower seeds and eggs.
3. Iron: essential for hormone production and energy
Iron is involved in thyroid hormone production and helps red blood cells carry oxygen around the body. A deficiency can make thyroid symptoms like fatigue, brain fog and weakness feel worse. Iron also supports enzymes that convert iodine into usable thyroid hormone.
Lean red meat, poultry, lentils and spinach are great ways to get more iron into your diet. Pairing plant sources of iron with vitamin C-rich foods helps increase absorption.
4. Folate: supports red blood cell production and metabolism
Folate is vital for cell division, DNA formation, and the production of red blood cells. These processes support overall energy and hormonal balance. Low folate, especially when paired with low iron or B12, can worsen fatigue and symptoms that overlap with hypothyroidism.
Leafy greens like kale and spinach, legumes such as chickpeas and lentils, and vegetables like beetroot and asparagus are all good sources. Fortified grains and avocados can also contribute.
5. Vitamin D: linked to immune health and thyroid function
Vitamin D helps modulate the immune system and has been linked to reduced inflammation - both essential in maintaining healthy thyroid function. Low vitamin D levels are common in people with autoimmune thyroid conditions.
You can boost vitamin D through regular exposure to sunlight, but also through oily fish like salmon and mackerel, fortified dairy or plant-based drinks, and eggs. Supplementation may be needed, particularly in winter months or if your levels are low.
6. Omega-3: reduces inflammation and supports hormone sensitivity
Omega-3 fatty acids, found in oily fish and algae supplements, help reduce systemic inflammation and support how well your cells respond to thyroid hormones. This can be particularly beneficial for those with autoimmune thyroid conditions such as Hashimoto’s.
Including oily fish like salmon, mackerel or sardines a couple of times a week is a great way to increase your omega-3 intake.
7. Antioxidants: protection for thyroid cells
Antioxidants help protect thyroid tissue from damage caused by inflammation and oxidative stress. Vitamin C, in particular, may also support adrenal health, which plays a role in thyroid balance.
Berries, citrus fruits, and kiwi are excellent sources of antioxidants. Including them regularly in your diet can support your thyroid and overall immune function.
Practical tips for a thyroid-friendly diet
Eating well is one of the simplest and most effective ways to support your thyroid health. Small, consistent changes to your meals and snacks can make a big difference in helping your body get the nutrients it needs.
Here are some practical ways to include thyroid-supportive foods in your routine:
- Eat fish like salmon, cod or sardines two to three times per week to supply both iodine and selenium
- Enjoy a small portion of seaweed once or twice a week, but avoid having too much
- Snack on 2-4 unsalted Brazil nuts a day, or chop them into yoghurt, oats or salads
- Include eggs regularly in your week - try them boiled, scrambled or added to salads, sticking to around 12 eggs per week unless advised otherwise
- Add spinach, kale, beetroot, asparagus or legumes such as lentils and chickpeas to your meals for folate, iron and fibre
- Top breakfasts or snacks with fruits like berries, oranges or kiwi to boost your antioxidant and vitamin C intake
- Choose fortified cereals or dairy alternatives to increase your vitamin D intake
- Add oily fish like salmon or mackerel to your menu twice weekly, or consider a high-quality fish or algae oil supplement if needed
Planning ahead can make it much easier to stay on track. Creating a weekly shopping list with fish, lean meats, dairy, vegetables, and healthy snacks like nuts and seeds means you're more likely to prepare balanced meals at home.
Breakfast is an ideal opportunity to add thyroid-supporting foods. Try eggs, fortified cereals, or yogurt with fruit and seeds to start your day well. Lunch and dinner can focus on lean proteins like chicken or fish, alongside colourful vegetables and whole grains for lasting energy.
If you follow a vegetarian or vegan diet, it’s important to plan carefully to include plant-based sources of iron, zinc, and selenium. Foods such as legumes, tofu, nuts, seeds, and fortified products can help meet your nutritional needs.
Finally, remember that hydration plays a key role in supporting your overall health. Aim to drink plenty of water throughout the day, and be mindful of caffeine or alcohol, which can sometimes affect how your body absorbs certain nutrients.
Monitoring thyroid health
Thyroid conditions often go unnoticed because symptoms can develop slowly or be mistaken for other common health issues. That's why monitoring your thyroid levels is so valuable - it provides clarity and reassurance. Regular checks can help you understand how well your thyroid is working and allow you to seek advice or treatment early if something changes.
If you are concerned about your thyroid health or noticing symptoms like tiredness, weight changes, or mood swings, checking your thyroid hormone levels can provide useful answers. At-home testing offers a quick and simple way to take that first step.
MyHealthChecked's Thyroid Stimulating Hormone (TSH) Rapid Test is an easy finger-prick test that provides fast results about your TSH levels. This can give you an early indication of whether your thyroid may be underactive or overactive.
For a more detailed check, MyHealthChecked's Thyroid Profile Blood Test measures your TSH and Free T4 levels. This test gives a more complete picture of your thyroid health, helping you understand if there is an imbalance that may need further investigation or support from a healthcare professional.
In summary
A healthy thyroid is vital for keeping your body in balance. Eating a diet rich in nutrients like iodine, selenium, iron, folate, vitamin D, omega-3 and antioxidants helps support hormone production, immune function, and energy levels. At-home testing, such as the Thyroid Stimulating Hormone (TSH) Rapid Test, offers a simple way to check if your thyroid is functioning as it should and helps you take action sooner if needed.
References
1. National Institute for Health and Care Excellence (NICE). Hypothyroidism: Summary. NICE Clinical Knowledge Summaries; 2024. Available from: https://cks.nice.org.uk/topics/hypothyroidism/
2. British Thyroid Foundation. Diets and supplements for thyroid disorders. British Thyroid Foundation; 2023. Available from: https://www.btf-thyroid.org/diets-and-supplements-for-thyroid-disorders
3. British Thyroid Foundation. Vitamin D and thyroid disease. British Thyroid Foundation; 2023. Available from: https://www.btf-thyroid.org/vitamin-d-and-thyroid-disease
4. Harvard Health Publishing. Healthy eating for a healthy thyroid. Harvard Medical School; 2025. Available from: https://www.health.harvard.edu/staying-healthy/healthy-eating-for-a-healthy-thyroid
5. Academy of Nutrition and Dietetics. Thyroid health 101. eatright.org; 2025. Available from: https://www.eatright.org/health/health-conditions/endocrine-disorders/thyroid-health-101
6. Healthline. Hypothyroidism diet: foods to eat, avoid, and meal plan ideas. Healthline Media; 2025. Available from: https://www.healthline.com/nutrition/hypothyroidism-diet