Top 8 Natural Remedies for Underactive Thyroid (Hypothyroidism)

Key Takeaways

• Natural remedies may support hypothyroidism symptoms, but they do not replace thyroid medication when medication is needed.
• Selenium, iodine, vitamin D, omega-3 fatty acids, zinc, iron, B12, and magnesium all play important roles in thyroid-related health.
• Too much iodine, excess selenium, and certain herbal supplements may worsen thyroid imbalance.
• Gut health, stress management, sleep, exercise, and anti-inflammatory eating can support energy, digestion, mood, and inflammation.
• Acupuncture, ear seeding, cupping, and Chinese medicine may help support stress, sleep, tension, and whole-body balance when used alongside medical care.

What Is Hypothyroidism?

Hypothyroidism is a condition where the thyroid gland does not produce enough thyroid hormone. The main thyroid hormones are T4 and T3. These hormones help control how the body uses energy, which is why an underactive thyroid can make many body systems feel slower.

Common symptoms may include fatigue, brain fog, weight gain, constipation, dry skin, hair thinning, cold sensitivity, muscle aches, low mood, heavy or irregular periods, puffy face, hoarseness, and a slower heart rate.

Doctors usually check thyroid function with blood tests such as TSH and free T4. In some cases, they may also check free T3, thyroid antibodies, iron levels, vitamin D, B12, or other markers depending on the patient’s symptoms and medical history.

What Causes an Underactive Thyroid?

The most common cause of hypothyroidism in the United States is Hashimoto’s thyroiditis, an autoimmune condition where the immune system gradually attacks the thyroid gland. Over time, this can reduce the thyroid’s ability to produce hormones.

Other possible causes include iodine deficiency, too much iodine, thyroid surgery, radioactive iodine treatment, certain medications, postpartum thyroid changes, thyroid inflammation, and pituitary gland problems.

Understanding the cause matters because not every person with hypothyroidism needs the same natural support. Someone with iodine deficiency may need a different plan from someone with Hashimoto’s who already gets enough iodine.

Can You Treat Hypothyroidism Naturally?

Hypothyroidism usually cannot be treated with natural remedies alone if the thyroid gland is not making enough hormone. Many people need thyroid hormone replacement, such as levothyroxine, to restore healthy hormone levels.

Natural remedies are best used as supportive care. They may help improve nutrient status, lower inflammation, support digestion, ease stress, improve sleep, and make symptoms easier to manage. However, they should not be used as a replacement for medical testing, medication, or professional guidance.

1. Selenium-Rich Foods

Selenium supports thyroid hormone conversion and antioxidant protection inside the thyroid gland. The body uses selenium-dependent enzymes to help convert T4 into T3, the more active thyroid hormone.

This makes selenium one of the most important nutrients for thyroid health. It is also commonly discussed in relation to Hashimoto’s thyroiditis because the thyroid is vulnerable to oxidative stress during hormone production.

Good selenium-rich foods include:

• Brazil nuts
• Sardines
• Tuna
• Eggs
• Turkey
• Chicken
• Sunflower seeds
• Mushrooms
• Seafood

Brazil nuts are one of the most concentrated selenium sources. However, their selenium content can vary widely, so more is not always better. For many people, one or two Brazil nuts per day may be enough.

Too much selenium can cause side effects such as nausea, diarrhea, brittle nails, hair loss, metallic taste, skin rash, or nervous system symptoms. Food sources are usually safer than high-dose supplements unless a clinician recommends otherwise.

Best for: People who want food-based thyroid nutrient support.

Use caution if: You already take a multivitamin, thyroid supplement, or immune supplement that contains selenium.

2. Balanced Iodine Intake

Iodine is essential for making thyroid hormones. Every T4 and T3 hormone molecule contains iodine, which is why iodine deficiency can contribute to low thyroid hormone production.

However, iodine balance is important. Too little iodine can contribute to hypothyroidism, but too much iodine may worsen thyroid problems in some people, especially those with Hashimoto’s thyroiditis.

Common iodine sources include:

• Iodized salt
• Fish
• Shrimp
• Dairy products
• Eggs
• Seaweed
• Kelp

The goal is not to take as much iodine as possible. The goal is to get the right amount. High-dose iodine supplements and kelp capsules can be risky because they may provide far more iodine than the thyroid needs.

This is especially important for people with autoimmune thyroid disease. In some cases, excess iodine can aggravate thyroid inflammation or make hormone levels harder to manage.

Best for: People who need to maintain healthy iodine intake through normal food sources.

Use caution if: You have Hashimoto’s, are pregnant, take levothyroxine, or are considering kelp or iodine supplements.

3. Zinc, Iron, B12, and Magnesium

Several nutrients influence thyroid hormone metabolism, oxygen delivery, nerve function, and energy production. Zinc, iron, vitamin B12, and magnesium are especially important because deficiencies can mimic or intensify hypothyroid symptoms.

Zinc supports thyroid hormone production, immune function, and hormone conversion. Iron is needed for thyroid enzyme activity and oxygen transport. B12 supports nerve function, red blood cell production, mood, and mental clarity. Magnesium supports muscle function, relaxation, sleep quality, and vitamin D metabolism.

Food sources include:

• Zinc: oysters, beef, pumpkin seeds, lentils, chickpeas, and eggs
• Iron: lean meats, seafood, beans, spinach, lentils, and fortified foods
• B12: fish, eggs, dairy, poultry, meat, and fortified foods
• Magnesium: pumpkin seeds, almonds, spinach, black beans, avocado, and dark chocolate

Testing is helpful before supplementing heavily. For example, iron supplements can cause constipation or stomach upset when used unnecessarily. They can also interfere with levothyroxine absorption if taken too close to thyroid medication.

Best for: People with ongoing fatigue, weakness, hair shedding, brain fog, low mood, or restless legs.

Use caution if: You take thyroid medication. Mineral supplements often need to be spaced several hours away from levothyroxine.

4. Omega-3 Fatty Acids

Omega-3 fatty acids support inflammatory balance, brain health, cardiovascular health, and mood. They do not replace thyroid hormone, but they may support some of the systems affected by hypothyroidism.

The most important omega-3s are EPA and DHA. These are found mainly in fatty fish and seafood. Plant foods like flaxseeds, chia seeds, and walnuts contain ALA, which the body can convert into EPA and DHA in limited amounts.

Good sources include:

• Salmon
• Sardines
• Mackerel
• Anchovies
• Trout
• Chia seeds
• Flaxseeds
• Walnuts
• Algal oil

Omega-3-rich foods may be helpful for people with Hashimoto’s because autoimmune thyroid disease involves immune activity and inflammation. They may also support heart health, which matters because poorly controlled hypothyroidism can affect cholesterol and cardiovascular risk.

Best for: People who want to support inflammation, mood, and heart health through diet.

Use caution if: You take blood thinners, have a bleeding disorder, or are preparing for surgery.

5. Vitamin D and Safe Sunlight Exposure

Vitamin D supports immune function, bone health, muscle function, mood, and inflammatory balance. Low vitamin D is commonly discussed in autoimmune conditions, including Hashimoto’s thyroiditis.

Vitamin D does not cure hypothyroidism, but correcting a deficiency may help overall resilience. It may also support muscle strength, mood, and fatigue, which are common concerns for people with low thyroid function.

Vitamin D sources include:

• Sunlight exposure
• Salmon
• Sardines
• Egg yolks
• Fortified milk
• Fortified plant milks
• Vitamin D3 supplements when appropriate

Sunlight needs vary based on skin tone, season, location, age, sunscreen use, clothing, and time spent outdoors. Because of this, blood testing is the best way to know whether supplementation is needed.

A 25-hydroxyvitamin D blood test can help determine whether your level is low, normal, or too high. This is safer than guessing with high-dose supplements.

Best for: People with low sun exposure, fatigue, muscle aches, low mood, autoimmune thyroid disease, or low bone density risk.

Use caution if: You are taking high-dose vitamin D without testing.

6. Probiotics and Gut Health

Gut health matters in hypothyroidism because digestion, immune regulation, nutrient absorption, and medication absorption are all connected to the gastrointestinal system.

Many people with hypothyroidism experience constipation because low thyroid hormone can slow gut motility. Hashimoto’s thyroiditis is also associated with other autoimmune conditions, including celiac disease, which can affect nutrient levels and digestive comfort.

Gut-supportive foods include:

• Yogurt with live cultures
• Kefir
• Sauerkraut
• Kimchi
• Miso
• Tempeh
• Oats
• Bananas
• Onions
• Garlic
• Asparagus
• Beans
• Lentils
• Ground flaxseed
• Chia seeds

Probiotic foods introduce beneficial bacteria. Prebiotic foods feed those bacteria. Fiber, hydration, movement, and consistent meals can also support bowel regularity.

This section is also important for medication timing. High-fiber supplements, calcium, iron, magnesium, and some digestive products can interfere with levothyroxine absorption if taken too close to thyroid medication.

Best for: People with constipation, bloating, irregular digestion, or autoimmune thyroid concerns.

Use caution if: You have severe bloating, chronic diarrhea, unexplained weight loss, anemia, or suspected celiac disease.

7. Stress Management and Mind-Body Support

Stress management does not replace thyroid medication, but it can reduce the symptom burden that often comes with hypothyroidism. Chronic stress can worsen fatigue, sleep quality, muscle tension, digestion, mood, cravings, and inflammation.

Stress usually does not directly cause hypothyroidism, especially when the root cause is Hashimoto’s, thyroid surgery, or iodine imbalance. However, stress can make symptoms feel harder to manage and may affect how well the body recovers.

Helpful mind-body practices include:

• Slow breathing
• Meditation
• Yoga
• Gentle stretching
• Mindful walking
• Journaling
• Consistent sleep routines
• Time outdoors
• Acupuncture
• Ear seeding

Small daily practices are usually more effective than occasional intense efforts. Five minutes of breathing each day can be more helpful than waiting until stress feels overwhelming.

Best for: People whose thyroid symptoms feel worse during stress, poor sleep, or emotional strain.

Use caution if: You are pregnant, taking blood thinners, managing complex medical conditions, or considering herbal formulas.

8. Anti-Inflammatory Diet and Gluten Awareness

An anti-inflammatory diet can support thyroid health by providing nutrients for hormone metabolism, immune function, blood sugar stability, gut health, and energy.

This does not mean every person with hypothyroidism needs a restrictive diet. The strongest foundation is a whole-food eating pattern built around protein, colorful plants, healthy fats, fiber, and steady meals.

A thyroid-supportive plate may include:

• Protein from fish, eggs, poultry, beans, lentils, tofu, tempeh, or lean meats
• Colorful vegetables and fruits
• Healthy fats from olive oil, avocado, nuts, seeds, and fatty fish
• Fiber-rich carbohydrates such as oats, quinoa, brown rice, beans, lentils, or sweet potatoes
• Fermented foods when tolerated
• Plenty of water

Reducing ultra-processed foods, excess sugar, fried foods, and heavy alcohol intake may also support energy and inflammation. For many people, steady meals with enough protein are more helpful than restrictive detox plans.

Gluten-free eating may help some people, but it is not required for everyone with hypothyroidism. It is most important for people with celiac disease or clear gluten sensitivity. Since celiac disease and Hashimoto’s are both autoimmune conditions, testing may be worth discussing if you have chronic bloating, diarrhea, iron deficiency, unexplained anemia, nutrient deficiencies, or a family history of celiac disease.

Better gluten-free choices include quinoa, buckwheat, brown rice, potatoes, sweet potatoes, corn tortillas, beans, lentils, fruits, vegetables, nuts, and seeds.

Best for: People who want a sustainable food pattern that supports energy, digestion, inflammation, and nutrient status.

Use caution if: A diet becomes too restrictive or causes under-eating, which may worsen fatigue, hair shedding, mood changes, and cold sensitivity.

How to Take Thyroid Medication So It Works Properly

Thyroid medication works best when it is taken consistently and absorbed properly. Levothyroxine is commonly taken on an empty stomach with water, often in the morning before food or coffee.

Many supplements and foods can interfere with absorption. Calcium, iron, magnesium, fiber supplements, antacids, and some multivitamins may need to be taken several hours away from thyroid medication. Coffee can also reduce absorption for some people if taken too soon after medication.

Helpful medication habits include:

• Take thyroid medication the same way each day.
• Use water rather than coffee, juice, or smoothies.
• Wait before eating if your clinician instructed you to take it on an empty stomach.
• Separate calcium, iron, magnesium, and fiber supplements from thyroid medication.
• Tell your doctor about all supplements, herbs, and vitamins.
• Do not change your dose based only on symptoms.
• Retest labs as recommended after dose changes.

This is one of the most important thyroid habits because even the right medication dose can seem ineffective if absorption is inconsistent.

Natural Remedies to Use With Caution

Some natural thyroid remedies can create real risks. Natural does not always mean safe, especially for hormone-related conditions.

Use caution with:

• High-dose iodine and kelp supplements: These can worsen thyroid imbalance in sensitive people, especially those with Hashimoto’s.
• Excess selenium: Selenium is important, but too much can cause toxicity.
• Ashwagandha: Ashwagandha is often marketed for stress, but it may affect thyroid hormone levels and may interact with thyroid medication. It should only be used with professional guidance.
• Thyroid glandular supplements: Some contain animal thyroid tissue or active thyroid hormones. These can push hormone levels too high and may be unsafe without medical supervision.
• Biotin: Biotin can interfere with some thyroid lab tests and may make results look inaccurate. Ask your clinician whether you should stop biotin before thyroid testing.
• Unsupervised herbal formulas: Herbs should be reviewed for medication interactions, pregnancy safety, autoimmune considerations, liver safety, and thyroid effects.

When to Call a Doctor

Natural support should never delay medical care when thyroid symptoms are worsening or unusual. Contact a doctor if you experience persistent fatigue, unexplained weight changes, swelling in the neck, worsening constipation, heavy menstrual changes, hair loss, depression, fertility concerns, or symptoms that continue despite medication.

Seek urgent medical care if you develop chest pain, fainting, severe shortness of breath, confusion, very low body temperature, extreme weakness, or a very slow or irregular heartbeat.

You should also speak with a clinician before starting supplements if you are pregnant, trying to conceive, breastfeeding, taking thyroid medication, managing Hashimoto’s, or using medication for the heart, blood pressure, mood, seizures, diabetes, or immune conditions.

How ACA Acupuncture & Wellness Can Help

At ACA Acupuncture & Wellness, care for thyroid-related symptoms begins with understanding the whole person, not just one symptom. Hypothyroidism can affect energy, digestion, sleep, mood, stress tolerance, circulation, muscle tension, and daily comfort, so supportive care should be personalized.

Acupuncture may be used to support relaxation, nervous system regulation, stress relief, sleep quality, and physical tension. Depending on the patient’s needs, ear seeding, cupping, thermal therapy, Chinese herbal medicine, and lifestyle guidance may also be considered.

These therapies are not a replacement for thyroid medication or medical testing, but they can be part of a broader plan for whole-body support. If you are managing an underactive thyroid and still feel tired, tense, stressed, or out of balance, ACA Acupuncture & Wellness can help you explore supportive care that works alongside your medical treatment plan.

Sources:

American Thyroid Association. (n.d.). Hypothyroidism. American Thyroid Association.

National Institute of Diabetes and Digestive and Kidney Diseases. (2025). Hypothyroidism. National Institutes of Health.

National Center for Complementary and Integrative Health. (2023). Ashwagandha: Usefulness and safety. National Institutes of Health.