Top Supplements for Hashimoto’s: A Functional Nutrition Approach

Hashimoto's thyroiditis, also known as autoimmune thyroiditis, is a condition where the immune system mistakenly attacks the thyroid gland, leading to chronic inflammation and often resulting in hypothyroidism (an underactive thyroid). While medical treatment typically includes thyroid hormone replacement therapy, emerging research and clinical experience suggest that nutrition and supplementation can support immune health, reduce inflammation, and improve quality of life for those with Hashimoto’s.

This blog explores the top supplements for Hashimoto’s, how they work, and how to integrate them with your broader nutrition and lifestyle plan. Always consult with your healthcare provider before starting any new supplements.

Why Supplementation Matters in Hashimoto’s

Many individuals with Hashimoto’s experience nutrient deficiencies due to a combination of autoimmune activity, impaired digestion, and medication interactions. These deficiencies can worsen symptoms such as fatigue, brain fog, hair loss, weight gain, and depression. Correcting these imbalances with targeted supplementation may help reduce immune reactivity, support thyroid hormone production, and optimize overall wellness.

1. Selenium

Selenium is one of the most well-researched nutrients for thyroid health. It is essential for the conversion of T4 (inactive thyroid hormone) to T3 (active thyroid hormone) and helps reduce thyroid antibody levels in some people with Hashimoto’s.

Sources: Brazil nuts (1-2 per day is often enough), tuna, sardines, eggs.

Supplement Form: Selenomethionine or selenium yeast.

Dose: 200 mcg/day has been shown in studies to reduce anti-TPO antibodies. Always consult a practitioner before long-term use, as excess selenium can be toxic.

2. Zinc

Zinc is critical for thyroid hormone metabolism, immune function, and healing. Many with Hashimoto’s are low in zinc due to poor absorption or dietary insufficiencies.

Sources: Pumpkin seeds, oysters, beef, legumes.

Supplement Form: Zinc picolinate or zinc citrate.

Dose: 15–50 mg/day, often paired with copper (2 mg) to avoid imbalance.

3. Vitamin D

Vitamin D acts as a hormone and plays a significant role in modulating the immune system. Low vitamin D levels are strongly associated with the development and progression of autoimmune diseases, including Hashimoto’s.

Sources: Sunlight exposure, fatty fish, egg yolks.

Supplement Form: Vitamin D3 (cholecalciferol).

Dose: Depends on baseline levels; common doses range from 1,000 IU to 5,000 IU/day. A blood test can help determine your needs.

4. Magnesium

Magnesium supports over 300 enzymatic reactions in the body, including those involved in thyroid hormone production. It also helps with sleep, muscle function, and calming the nervous system.

Sources: Leafy greens, nuts, seeds, legumes.

Supplement Form: Magnesium glycinate or citrate.

Dose: 200–400 mg/day, best taken at night for relaxation benefits.

5. Iron (if deficient)

Iron is necessary for the synthesis of thyroid hormones. Iron deficiency is common in women, especially those with heavy menstrual bleeding or poor absorption.

Sources: Red meat, spinach, lentils.

Supplement Form: Ferrous bisglycinate is gentle on digestion.

Dose: Varies based on lab work; iron should never be supplemented without testing due to risk of toxicity.

6. Omega-3 Fatty Acids

Omega-3s have anti-inflammatory effects that can help counter the chronic inflammation seen in autoimmune conditions. They also support brain health, mood, and cardiovascular function.

Sources: Fatty fish (salmon, sardines), flaxseeds, chia seeds.

Supplement Form: Fish oil (EPA/DHA) or algae-based omega-3 for vegetarians.

Dose: 1,000–2,000 mg of EPA/DHA per day.

7. B Vitamins (Especially B12 and B6)

B vitamins support energy production, mood, and nervous system health. People with Hashimoto’s often have low B12 levels due to reduced stomach acid or coexisting conditions like pernicious anemia.

Sources: Meat, eggs, dairy, legumes.

Supplement Form: Methylated B vitamins (such as methylcobalamin for B12).

Dose: Depends on individual needs and lab tests.

8. Myo-Inositol

Myo-inositol, often paired with selenium, has been shown to reduce TSH levels and thyroid antibodies in some individuals with subclinical hypothyroidism or Hashimoto’s. It also supports insulin sensitivity and ovarian health.

Sources: citrus fruits, beans, grains, and nuts

Supplement Form: Myo-inositol powder or capsules, often combined with selenium.

Dose: 600 mg myo-inositol + 83 mcg selenium per day (as used in clinical trials).

9. L-Tyrosine

Tyrosine is an amino acid and a building block of thyroid hormones. While most people get enough from their diet, those under high stress or with low protein intake might benefit from supplementation.

Sources: Chicken, turkey, fish, eggs, dairy.

Supplement Form: L-tyrosine capsules.

Dose: 500–1,000 mg/day, ideally under supervision.

10. Probiotics

Gut health is intricately connected to immune function and thyroid health. People with Hashimoto’s often have imbalanced gut bacteria or leaky gut, which can exacerbate autoimmune activity. Probiotics may support a healthy microbiome and reduce gut-driven inflammation.

Sources: Yogurt, kefir, sauerkraut, kimchi.

Supplement Form: Multi-strain probiotic with Lactobacillus and Bifidobacterium species.

Dose: Varies; typically 10 billion CFUs and above.

Caution with Iodine

While iodine is crucial for thyroid hormone production, excessive iodine can worsen autoimmune thyroid disease. If you have Hashimoto’s, iodine supplementation should only be considered under medical supervision and typically in conjunction with selenium.

Other Considerations

• Glutathione precursors like NAC or alpha-lipoic acid may support detoxification and reduce oxidative stress in thyroid cells.

• Ashwagandha, an adaptogenic herb, may support thyroid function in some cases but can stimulate the immune system. Use with caution.

• Digestive enzymes may help those with impaired digestion due to low stomach acid or food sensitivities.

  
  

Consider working with a Dietitian

Choosing the right supplements for Hashimoto’s can be overwhelming. A registered dietitian who specializes in functional nutrition can help you identify deficiencies, recommend appropriate dosages, and monitor your progress.

At Reframe Nutrition, we offer personalized nutrition counseling for individuals with autoimmune conditions, including Hashimoto’s. We take a whole-body approach that includes lab testing, diet analysis, and lifestyle support.

Ready to get started? Contact us here to schedule a consultation.

While medication remains the cornerstone of Hashimoto’s management, targeted supplementation can help fill in nutritional gaps, modulate immune function, and support thyroid health. From selenium and zinc to probiotics and omega-3s, these nutrients play a powerful role in helping you feel more balanced and energized.

Always remember: supplement strategies should be individualized, monitored, and paired with a nourishing, anti-inflammatory diet. With the right support, you can live well with Hashimoto’s and take back control of your health.

Stay empowered, Reframe Nutrition.