Top 8 Natural Remedies for Underactive Thyroid (Hypothyroidism)

Top 8 Natural Remedies for Underactive Thyroid

1. Selenium-Rich Foods

Your thyroid relies on selenium to activate hormones that keep your metabolism running. When levels are low, the conversion of T4 into T3 slows down, and symptoms such as fatigue and brain fog become harder to manage.

Brazil nuts are the most concentrated source, but you do not need more than one or two per day to meet your needs. This mineral is also present in tuna, sardines, turkey, chicken, and sunflower seeds. While the daily requirement is small, too much selenium from supplements can cause nausea, brittle nails, or hair loss, so food sources are generally the safest option.

• A small daily serving of Brazil nuts covers your needs.
• Animal proteins and seeds provide steady amounts.
• Over-supplementation may lead to side effects.

2. Iodine Balance

Every thyroid hormone molecule contains iodine, which makes it an essential nutrient for thyroid health. A shortage may cause the gland to swell, while an excess can worsen conditions like Hashimoto’s. Finding balance is key.

Seaweed, shrimp, fish, dairy products, eggs, and iodized salt are the main ways people meet their iodine requirements. Adults usually need around 150 micrograms each day, and pregnant or breastfeeding women require more to support the baby’s development. High-dose supplements are rarely recommended, as they can interfere with thyroid medication and cause more harm than good.

• Both deficiency and overload affect the thyroid.
• Natural food sources are usually enough to cover daily needs.
• Supplements should only be taken with medical guidance.

3. Ashwagandha and Adaptogenic Herbs

Stress places a heavy burden on thyroid function. When cortisol levels rise, the thyroid slows its production of hormones, leaving you feeling sluggish and out of balance. Adaptogenic herbs help the body respond more calmly to stress, breaking this cycle.

Ashwagandha is one of the most researched adaptogens, shown to support thyroid hormone levels and reduce fatigue. Rhodiola and holy basil are also helpful choices for improving energy and calming the nervous system. These herbs are available as teas, powders, or capsules, with typical doses of ashwagandha ranging from 300 to 600 milligrams daily.

• Adaptogens ease the stress-thyroid connection.
• Ashwagandha supports hormone balance and energy.
• Always consult a professional before starting new herbal supplements.

4. Omega-3 Fatty Acids

Inflammation is a common issue in autoimmune thyroid conditions, and omega-3 fatty acids provide powerful anti-inflammatory support. They also improve how hormones communicate with your cells and help lift mood, which is often low in people with hypothyroidism.

The best sources come from fatty fish like salmon, sardines, and mackerel. Plant-based options include walnuts, flaxseeds, and chia seeds. If fish is not part of your diet, a fish oil or algal oil supplement can fill the gap. A common daily intake ranges from 250 to 1,000 milligrams of EPA and DHA combined.

• Omega-3s fight inflammation and support mood.
• Fatty fish are the richest sources, but plant options also help.
• Supplements can be useful if your diet is low in fish.

5. Vitamin D and Sunlight Exposure

Low vitamin D levels are frequently seen in people with hypothyroidism. This vitamin supports immune balance, strengthens bones, and boosts mood. A deficiency can worsen fatigue, muscle aches, and feelings of depression.

Spending 10 to 20 minutes in midday sun a few times a week can help your body produce vitamin D naturally. It is also found in fatty fish, egg yolks, and fortified foods like milk or plant-based alternatives. Supplements may be needed in colder climates or for those who spend little time outdoors, with vitamin D3 being the preferred option.

• Sunlight remains the most reliable source for many people.
• Blood tests are the best way to confirm deficiency.
• Combining vitamin D with magnesium improves absorption.

6. Probiotics and Gut Health

The thyroid and the gut are more connected than most people realize. A healthy gut microbiome helps regulate the immune system, absorbs the nutrients the thyroid depends on, and reduces inflammation throughout the body. When gut bacteria are imbalanced, symptoms of hypothyroidism may worsen.

Fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso naturally introduce probiotics into your diet. Supplements are another option, and those that include lactobacillus and bifidobacterium strains are often recommended. Supporting these bacteria with prebiotic foods like garlic, onions, bananas, and oats helps them thrive.

• Gut health influences both nutrient absorption and immune balance.
• Probiotic foods and supplements restore beneficial bacteria.
• Prebiotics act as food for probiotics, strengthening the gut.

7. Stress Management and Mind-Body Practices

Living with constant stress can make hypothyroidism harder to manage. Cortisol, the body’s main stress hormone, interferes with thyroid activity and intensifies symptoms such as fatigue, weight gain, and brain fog. By learning to manage stress, we lighten this hormonal burden and give our thyroid a chance to function more effectively.

At ACA Acupuncture and Wellness, we integrate mind body practices that restore balance and calm the nervous system. Our acupuncture therapy, ear seeding, and cupping help regulate energy flow and support the body’s natural healing process. We also offer thermal therapy rooms, where gentle heat improves circulation, encourages relaxation, and promotes healthy metabolism. Within the broader framework of Chinese medicine, we combine these therapies with herbal formulas and lifestyle guidance, giving our patients a holistic way to reduce stress and strengthen resilience.

Alongside these therapies, we encourage our patients to explore daily practices that are easy to sustain. Yoga, meditation, deep breathing, and mindful walking all help quiet the mind and ease tension. Even a few minutes of stillness can create noticeable relief. What matters most is making relaxation part of our everyday routine, rather than waiting until stress feels overwhelming.

• Stress reduction improves thyroid hormone activity.
• Acupuncture, ear seeding, cupping, and thermal therapy provide natural nervous system support.
• Chinese medicine offers holistic stress management tailored to each individual.
• Small, consistent rituals are more effective than occasional efforts.

8. Gluten-Free and Anti-Inflammatory Diet

Food choices can either calm or fuel thyroid-related inflammation. For many people with Hashimoto’s thyroiditis, gluten acts as a trigger that worsens fatigue, bloating, and brain fog. Shifting toward a gluten-free lifestyle may reduce these flares and give the thyroid a more stable environment to function.

An anti-inflammatory diet goes beyond avoiding gluten. It emphasizes colorful fruits and vegetables, lean proteins, healthy fats, and whole gluten-free grains like quinoa, buckwheat, and brown rice. At the same time, cutting back on processed foods, refined sugars, and fried meals reduces the load on your immune system and keeps energy levels steady.

Practical adjustments make the transition easier. Try swapping wheat bread for rice-based or chickpea alternatives, use olive oil instead of vegetable oils for cooking, and season meals with anti-inflammatory spices like turmeric and ginger. Over time, these consistent choices help reduce inflammation and support long-term thyroid health.

• Gluten-free eating may ease symptoms in Hashimoto’s.
• Anti-inflammatory foods provide steady energy and reduce immune stress.
• Simple swaps such as gluten-free grains and healing spices make the diet sustainable.

Lifestyle Tips to Support Thyroid Health

Natural remedies can give your thyroid a boost, but your daily habits decide how well those remedies work. Consistent choices with exercise, sleep, nutrition, and stress management make a noticeable difference over time.

Keep Your Body Moving

Exercise supports your metabolism and helps reduce fatigue. High intensity workouts are not required; steady and gentle activity is often more effective. Walking, yoga, swimming, or cycling are excellent options. Adding a small amount of strength training a few times a week helps maintain muscle and keeps your energy levels steady.

Protect Your Sleep

Your thyroid and hormones reset while you rest. Poor sleep makes symptoms such as brain fog and fatigue more severe. Aim to go to bed and wake up at the same time each day. Reduce screen use before bedtime and keep your room cool and dark. Even a short routine that includes reading, stretching, or light breathing signals to your body that it is time to relax.

Choose Balanced Meals

Everyday nutrition matters as much as specific remedies. Build meals with protein, healthy fats, and fiber to keep energy stable. Drink plenty of water to prevent constipation, a common symptom of hypothyroidism. Reducing processed snacks, sugar, and excess caffeine helps take pressure off your thyroid and digestive system.

Manage Stress Daily

Stress is a hidden thyroid saboteur. Small practices performed consistently can make a big impact. Take five minutes for deep breathing, step outside for a short walk, or write in a journal before bed. These resets calm cortisol and give your thyroid more space to function smoothly.

What Is Hypothyroidism?

Hypothyroidism occurs when the thyroid gland does not produce enough hormones to keep the body’s systems running smoothly. These hormones, known as T3 and T4, are responsible for regulating metabolism, energy, and temperature control. When hormone levels drop, the body slows down.

Common symptoms include persistent tiredness, weight gain, constipation, sensitivity to cold, and brain fog. Understanding the condition helps highlight why consistent care and monitoring are essential for long-term health.

Understanding Hypothyroidism

To fully understand hypothyroidism, it helps to look at who is most affected, what causes the condition, the major risk factors, and the health issues that are often linked to it.

Who Gets It

Women are more likely than men to develop hypothyroidism, especially after the age of 40. The risk also rises during pregnancy and in the postpartum period. A family history of thyroid or autoimmune disorders further increases the likelihood.

What Causes It

• Hashimoto’s thyroiditis occurs when the immune system mistakenly attacks the thyroid.
• Iodine imbalance disrupts hormone production when intake is either too low or too high.
• Medical treatments such as thyroid surgery, radioactive iodine therapy, or certain medications including lithium can reduce thyroid function.
• Lifestyle and stress do not directly cause hypothyroidism, but they can worsen symptoms and make management more difficult.

Risk Factors

• Being female and over the age of 40
• Pregnancy or the postpartum period
• Family history of autoimmune disease
• Deficiencies in iodine, selenium, or iron
• Past thyroid surgery or radiation treatment

Related Conditions

Hypothyroidism often occurs alongside other health issues such as goiter, Hashimoto’s thyroiditis, celiac disease, type 1 diabetes, and rheumatoid arthritis. Since the thyroid sits in the front of the throat, swelling or enlargement in this area may also lead to visible changes such as a goiter. If left untreated, hypothyroidism can contribute to serious complications including heart disease, infertility, and depression.

When to Combine Remedies with Medical Care

Natural remedies can ease symptoms and improve well-being, but they are not a substitute for thyroid medication. Most people with hypothyroidism need levothyroxine or another prescribed treatment to restore hormone levels. Think of natural approaches as support that works alongside medical care rather than a replacement.

Why You Still Need Medical Care

Blood tests measure thyroid hormones such as TSH, T4, and T3. These results show whether your thyroid is balanced or requires adjustment. Even with a healthy diet and stress management, only a doctor can confirm if your hormone levels are in the right range.

Talking to Your Doctor

If you want to add supplements or make significant diet changes, discuss them during your appointment. Certain remedies, including iodine and specific herbs, may interfere with medication. A short conversation with your doctor helps prevent complications and ensures you can combine natural remedies and prescribed care safely.

When to Get Help Right Away

Contact your doctor immediately if you notice any of the following:

• Sudden weight gain or unexpected weight loss
• Swelling in the neck area
• Severe fatigue that does not improve with rest
• Mood changes such as worsening depression or anxiety
• Irregular heartbeat or sensations of chest fluttering

These warning signs suggest your thyroid may be out of balance and that your treatment plan needs adjustment.

Ignoring these warning signs can make hypothyroidism more difficult to manage, but timely medical care helps keep symptoms under control and prevents complications. By staying alert to changes in your body and working closely with your doctor, you protect your health and give your thyroid the best chance to stay balanced.

Sources:

Ghaffari-Saravi, F., & Jokar, A. (2024). Herbal remedies for hypothyroidism: A systematic review and meta-analysis. Journal of Herbal Medicine

Khan, S. Z. A., Lungba, R. M., Ajibawo-Aganbi, U., Veliginti, S., Perez Bastidas, M. V., Saleem, S., & Cancarevic, I. (2020). Minerals: An untapped remedy for autoimmune hypothyroidism? Cureus, 12(10), Article e11008.