Thyroid Health Decoded: Essential Nutrients Every Woman Needs (Part II)

Navigating Hormones and Thyroid Health: A Woman's Guide to Balance and Well-Being

Welcome to Part IV of Our Women’s Health Series!

I’m Rachel from The Alchemy of Wellness, a certified holistic health and nutrition coach, here to guide you through this next chapter in our exploration of women’s thyroid health. If you haven’t already, be sure to check out Part I, where we laid the groundwork by decoding the basics of thyroid health and hormonal balance.

Today, we’re diving deeper into how thyroid health intersects with metabolism, stress, and essential nutrients. Plus, we’ll touch on the connection between thyroid function and menopause—two often-overlapping aspects of women’s health. Let's explore how we can support thyroid health through nutrition, lifestyle, and natural remedies, without resorting to quick fixes that could disrupt your hormonal balance even further.

Part 1: The Thyroid, Cortisol, and Metabolism—Why It Matters

The thyroid is a small gland, but it plays a huge role in your metabolism, energy levels, and mood. When it’s underactive (hypothyroid), everything slows down—your digestion, weight loss efforts, and even mental clarity. An overactive thyroid (hyperthyroid) speeds everything up, leading to symptoms like anxiety, rapid weight loss, and difficulty sleeping.

Stress is one of the biggest enemies of thyroid health. Chronic stress triggers the release of cortisol, a hormone that can wreak havoc on your thyroid. When cortisol levels are high, the conversion of T4 (the inactive form of thyroid hormone) into T3 (the active form) is disrupted. Instead, T4 converts into reverse T3, which is inactive and essentially useless to your body.

Even subtle stressors—like over-exercising, under-eating, or over-caffeinating—can lead to higher cortisol levels. While these might seem like quick fixes to combat weight gain or low energy, they often cause more harm than good. The goal here is balance, not burnout. By managing cortisol levels and stress, we can help our thyroid function properly, supporting overall hormone health.

Part 2: Stabilizing Blood Sugar and Insulin for Thyroid Health

Another critical aspect of supporting thyroid health is stabilizing your blood sugar and insulin levels. Fluctuations in blood sugar—those highs and lows—can cause the thyroid to slow down. When blood sugar spikes, insulin is released to help cells absorb glucose, which is essential for energy. However, frequent fluctuations can lead to insulin resistance, disrupting thyroid function.

Progesterone, a hormone we discussed in Part I, helps stabilize blood sugar levels. When progesterone is low (which can happen with thyroid imbalances), blood sugar swings can trigger the release of cortisol, setting off a cascade of stress-related problems. Stabilizing your blood sugar keeps stress hormones like cortisol in check, ultimately benefiting your thyroid.

Here are some key steps you can take to stabilize both blood sugar and insulin levels:

• Eat balanced meals with protein, healthy fats, and fiber.
• Avoid skipping meals or going too long without eating.
• Reduce processed sugar and refined carbohydrates.
• Consider meal timing: Spacing meals and snacks can help maintain steady blood sugar levels, avoiding sharp peaks and drops.

Implementing these strategies helps keep your blood sugar steady and allows your thyroid to function optimally without the interference of excess cortisol.

Part 3: Key Nutrients Your Thyroid Needs

Thyroid health relies on more than just managing stress and blood sugar—it also depends on key nutrients that help your thyroid function at its best. Here are four essential trace minerals your thyroid needs:

1. Iodine

Iodine deficiency can lead to hypothyroidism, so make sure you're getting enough through your diet.

2. Magnesium

Magnesium plays a critical role in converting inactive thyroid hormone (T4) into its active form (T3). This mineral supports muscle and nerve function, making it a key player in overall well-being. A study published in Biological Trace Element Research indicates that individuals with low magnesium levels exhibit high levels of anti-thyroid peroxidase antibodies, markers for thyroid dysfunction. Good dietary sources of magnesium include: 

• dark chocolate
• nuts & seeds
• well-cooked dark leafy greens 
• potatoes
• avocados 

For a more comprehensive list, check out this resource on magnesium.

3. Selenium

Selenium is essential for thyroid hormone metabolism and protects the thyroid from oxidative stress. A recent meta-analysis of 35 randomized controlled trials found that selenium supplementation improved blood markers of thyroid function (TPO antibodies and TSH) in people with Hashimoto’s thyroiditis. While nutrition alone isn’t a cure for thyroid disease, selenium is critical for overall thyroid health. Some of the best food sources of selenium are:

• Brazil nuts
• organ meats
• seafood 

The thyroid gland has the highest concentration of selenium in your body, and a deficiency has been linked to increased thyroid volume (particularly in women) and decreased conversion of T4 to T3. Additionally, there is a higher likelihood of developing autoimmune hypothyroidism and Graves’ disease.

4. Zinc

• grass-fed meat & dairy products 
• organic eggs
• broccoli
• pumpkin seeds
• oysters

For further reading on zinc, visit this resource.

Ensuring you get enough of these nutrients through a nutrient-dense diet can significantly improve your thyroid function—whether or not you have a diagnosed thyroid condition.

Part 4: In the News—Thyroid & Menopause: The Surprising Overlap!

A recent position paper from the European Menopause and Andropause Society (EMAS) highlights the overlap between menopause and thyroid dysfunction. Both conditions share common symptoms, such as:

• menstrual irregularities
• mood changes
• increased sweating 
• sleep disturbances
• hair loss

Another key overlap is the effect of both menopause and thyroid dysfunction on lipid metabolism, which can lead to conditions like fatty liver. The EMAS report suggests that both menopausal hormone replacement therapy and thyroid hormone replacement can improve lipid metabolism when tailored to individual needs.

This report is a great reminder that all body systems are interconnected, especially when it comes to hormones and metabolism. Instead of focusing solely on replacement therapies, consider natural approaches, like Dr. Garber’s Fem Cycle bioformula, which supports hormone balance and thyroid function naturally, at every stage of a woman’s life.

If thyroid-related sleep disturbances are affecting you, Dr. Garber’s Sleep Aid bioformula can help regulate your sleep patterns, bringing much-needed rest during this challenging hormonal transition.

Closing Thoughts

If you’ve been feeling off, dealing with unexplained fatigue, weight fluctuations, or mood swings, it’s always a good idea to get your thyroid checked, ideally with functional labs, as we discussed in Part I. But don’t stop there—explore holistic and natural ways to support your thyroid, like maintaining balanced blood sugar, reducing stress, and ensuring you’re getting the nutrients your thyroid needs.

Dr. Garber’s Thyro Support and Fem Cycle formulas are designed to naturally support your thyroid and hormone balance. By using these bioformulas in tandem with a nutrient-dense diet and a balanced lifestyle, you can support your body in achieving hormonal harmony.

Stay tuned for our next installment in the Women’s Health series, where we’ll delve into the critical roles of gut and liver health in maintaining optimal thyroid function!

Photos Via iStock & Pexels