How to Support Your Thyroid and Reduce Antibodies Naturally
Your thyroid is a small, butterfly-shaped gland in your neck that plays a vital role in how you feel every day. It regulates your metabolism, energy, mood, sleep, and even how well your body can repair itself. When it’s humming along, you barely notice it, but when it’s off, everything from your sleep to your skin can take a hit. For many women I see in clinic, thyroid health only hits the radar when something’s off - maybe you’re exhausted all of a sudden but your iron levels are fine, perhaps you’ve gained weight without drastic lifestyle or dietary changes, maybe your period has gone missing, or your skin is all of a sudden extremely dry. It could be your thyroid gland and it’s worth looking into!
Every choice you make, from what you eat to how you manage your stress levels, can influence your thyroid in a better direction.
Thyroid health also becomes a focus when autoimmunity creeps in - conditions like Hashimoto’s thyroiditis or Graves’ disease - where the immune system mistakenly attacks the thyroid, producing antibodies like thyroid peroxidase (TPO) or thyroglobulin (Tg). These antibodies signal inflammation and can disrupt thyroid function, leaving you feeling completely out of sorts - brain fog and exhaustion and the most common complaints I see when a thyroid is disrupted.
Thyroid autoimmunity is more common than people realise - up to 1 in 10 women may deal with an underactive or overactive thyroid at some point, and it’s extremely common during postpartum and times of elevated stress. Thyroid conditions are triggered by a mix of genetics, environmental factors (stress and diet are two key players), autoimmune conditions such as Coeliac disease, and gut health. The good news is that you’ve got influence over it!
Bringing your thyroid-stimulating hormone (TSH) levels into balance and lowering antibodies isn’t just about numbers on a test; it’s about feeling more like yourself!
Below I’ve outlined some evidence-based nutrients and lifestyle shifts that can support your thyroid health and reduce thyroid antibodies if that’s relevant to you.
Selenium: A Thyroid Essential
Selenium is a trace mineral that’s non-negotiable for thyroid function - it’s a key player in the enzymes that convert T4 to T3 (which is your active thyroid hormone). Studies, like a 2015 trial, show that 100–200 mcg daily can reduce TPO antibodies in Hashimoto’s by up to 40% over 6 months(1). It’s especially helpful if you’re low, which is common in Australia due to our selenium-poor soils. 2 - 3 Brazil nuts a day can deliver roughly 100–150 mcg - simple, delicious, and no supplements required! However it is tricky to ascertain the exact amount of selenium in Brazil nuts as it depends on where they were sourced from and the soil they were grown in. If you’re not a nut fan, oysters, tuna, and sardines all contain great levels too.
Vitamin D: Sunshine for Immunity
Vitamin D isn’t just for bones - it keeps your thyroid healthy by supporting essential hormone production and reducing inflammation. A 2018 study(2) tied low levels to higher antibodies in autoimmune thyroid issues, but it’s broader than that, Vitamin D deficiency lowers mood and energy levels too. Aim for 10-15 minutes of safe sun exposure daily, or start supplementing with 1,000-2,000IU if you suspect your levels are low. I always recommend testing Vitamin D levels through a blood test first so you know what you are working with. Aim for > 80 nmol/L - some people may thrive off higher levels pending on their health needs.
Inositol: A Multi-Tasking Star
Inositol is a sugar alcohol found in fruit and legumes that is brilliant for thyroid health. It can reduce insulin levels (relevant if IR or PCOS is in the mix), supports and regulates ovulation, lowers androgens, and can even reduce TSH levels. A 2021 pilot study(3) showed 2,000 mg twice daily reduced TPO antibodies by 20% in Hashimoto’s patients after 6 months, alongside a slight TSH reduction. Fertility-wise, 4,000mg boosts egg quality which is ideal for preconception. Start with split dosing and tier up as necessary. I am a big fan of inositol and use it frequently with my clients.
Key thyroid nutrients and herbals - inositol, Withania, zinc picolinate, and vitamin D
Zinc: Small Dose, Big Impact
Zinc keeps your thyroid producing it’s key hormones, with zinc deficiency being linked to reducing thyroid function and elevated TPO antibodies(4). This can be common if you eat a low meat diet or your gut health is compromised (common in endometriosis, SIBO, or stress). Try 20 mg twice weekly - picolinate and citrate are both well-absorbed - or splash out on oysters and top your salads with pumpkin seeds! Over-supplementation can throw copper out, so keep it modest. This mineral also has a key role in mental health and immune function it is important not to overlook.
Iodine: The Goldilocks Nutrient
Iodine’s a tricky one - it’s vital for thyroid hormone production, but too much can flare Hashimoto’s. A 2006 study(5) found excess intake above 300 mcg daily increased antibodies and TSH levels in patients, worsening autoimmunity. Stick to food sources unless guided by an experienced practitioner. Seaweed (especially kelp), seafood, and dairy all contain nice amounts of iodine. I suggest testing your urinary iodine levels (first void of the morning, fasted!) before supplementing.
Withania: Calm for Your Thyroid
Withania somnifera - also known as ashwagandha - is one of my all-time favourites for hypothyroidism and Hashimoto’s. This herb is key if stress is driving your thyroid concerns (which it is in almost all of the thyroid clients I see). It has the ability to lower TSH levels and cortisol-driven inflammation(6). As an adaptogen, it can calm, steady, and support your nervous system throughout the day. Be mindful of this herb in hyperthyroidism and Graves, and consult a practitioner if wanting to take it during preconception, pregnancy, or breastfeeding.
Stress Reduction: Non-Negotiable
Stress has the ability to disrupt healthy thyroid conversion - cortisol blocks T4-to-T3, and ramps up the conversion to the inactive form of T3, reverse T3 (rT3). This can leave you feeling sluggish, tired, and inflamed. Research backs this - stress increases antibodies by 15–20% in thyroid conditions(7). Slow breathing (exhale longer than you inhale—try 4 in, 6 out) reduces cortisol levels quickly - 5 minutes is enough to show changes to salivary cortisol levels in studies. Yin yoga, meditation, or an ocean swim (my personal go-to) work well. 30 minutes of mindfulness daily can reduce inflammation markers.
Going Gluten-Free: A Gut-Thyroid Connection?
Gluten and thyroid health is a fascinating area - it’s possible that gluten mimics thyroid proteins. A 2019 study saw a 24% TPO antibody drop in non-coeliac Hashimoto’s patients after 6 months gluten-free(8), alluding to a gut-thyroid link. Cutting out gluten is not necessary for every thyroid patient - but a 12 week trial of a gluten-free diet is often helpful. Test antibodies before and after to see if there is a shift in TPO and Tg levels. Start by making simple swaps - sourdough for GF bread, oats for quinoa, pasta for legume pasta. If you’ve got coeliac disease (1 in 70 Australians), it’s a non-negotiable in my opinion - studies show even silent CD increases thyroid issues.
Your Thyroid Health Is In Your Hands
Thyroid health isn’t one-size-fits-all and you don’t need to tackle everything on this list to have an optimally functioning thyroid! Maybe you start with adding in Brazil nuts and a daily mindfulness practice, or test your vitamin D and trial a GF diet. It depends on where you’re at - postpartum, high stress levels, and perimenopause can all shift thyroid function.
Every bite, breath, and rest you take can influence your thyroid health and how you feel.
Your starting point depends on where you’re at right now. Thyroid health is deeply individual and shifts through life’s seasons, so listen to your body and please reach out if you’d like indivudalised support. Bookings can be made here or feel free to reach out with any questions below.
Author
Jaclyn Cave
BHSc (Nat), BComm (Soc)
Masters Women’s Health Medicine (UNSW - completing)
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