Let's break down some of the nutrients that I recommend when it comes to your thyroid and keeping it healthy and balanced. 


These are “good bacteria” which help create a healthy microbiome in the lining of your gut. Many studies have shown that autoimmunity may be triggered by a disruption in the microbiome.

Selenium 100-200 mcg per day

An essential mineral which helps convert the storage form of thyroid hormone (T4) into the metabolically active version (T3). It also lowers the titer of thyroid antibodies seen in Hashimoto’s, namely TPO ab and Thyroglobulin ab. 

Zinc 8-10 mg per day

A useful antioxidant which also modulates the immune system’s inflammatory response. 

Vitamin D 1000-2000 IU per day

This vitamin acts as a hormone in our body. It decreases the expression of pro-inflammatory T-cell lymphocytes. It also helps to reduce our immune system’s antigen production which could attack the thyroid gland and create an autoimmune disorder. 


Turmeric, a commonly used spice, contains a phytonutrient called curcumin which is a potent anti-inflammatory. It is not specific to the thyroid but helps with general autoimmune inflammation. Oral supplements (300-500 mg once or twice a day of curcuminoid) are already formulated for absorption but if you take natural turmeric in your diet, it requires a some fat (such as milk, ghee or coconut milk) as well as a pinch of black pepper for good absorption. 

If you notice, I did not add iodine to the list which is often touted as “fuel for the thyroid” and is in many over-the-counter supplements for thyroid health. Please use iodine with caution! Small amounts in your diet or multivitamin, table salt, etc. are fine as they rarely cross 150-200 mcg. per day which is the recommended daily allowance (RDA). 

Consuming amounts in excess of that can cause dysfunction in a thyroid gland that has an underlying autoimmune condition. For example, excess iodine can provoke a flare up of Graves’ disease or hyperthyroidism. And it can also worsen hypothyroidism in Hashimoto’s. 

Yours in good health, 

Dr. Ashita Gupta