15 Ways to Naturally Heal the Thyroid

If you’re looking to naturally improve thyroid health, you’ve come to the right place. The thyroid plays a central role in your metabolism, energy levels and hormonal balance — so learning how to support it naturally is powerful. In this article, we’ll explore evidence-based strategies to naturally improve thyroid health, drawing on dietary, lifestyle and nutrient insights from trusted sources.

Why Your Thyroid Matters

The thyroid gland is a small, butterfly-shaped organ in your neck that produces hormones (T3 and T4) that regulate metabolism, temperature, energy, digestion and more.( Dr. Axe )When thyroid function is impaired — whether in the form of under-active (hypothyroidism) or over-active (hyperthyroidism) — you may experience fatigue, weight changes, mood shifts, digestive issues, hair changes and other symptoms. (Dr. Axe)
Supporting your body so you can naturally improve thyroid health means giving your thyroid the nutrients, rest, stress-management and environment it needs to function well — not just relying on medications alone (though those may be necessary in some cases).

Here’s a video that gives an overview of thyroid support: https://www.youtube.com/watch?v=s2YNLWnK-xc&t=1238s

15 Practical Ways to Naturally Improve Thyroid Health

1. Prioritize iodine, selenium and zinc

These minerals are critical for thyroid hormone production and regulation. For example, low iodine is the most common cause of hypothyroidism worldwide. ( Dr. Axe) Selenium helps convert T4 to the active hormone T3; zinc supports thyroid hormone receptors.( Dr. Axe)
Sources: sea vegetables (kelp, wakame), wild fish, Brazil nuts, grass-fed meats, eggs, legumes, mushrooms.
Tip: Avoid mega-doses of iodine unless supervised — too much can also disrupt thyroid health.( Dr. Axe)

2. Get adequate true vitamin A and fat-soluble nutrients

According to the Weston A. Price Foundation, thyroid health is intimately tied to fat-soluble vitamins (A & D) and animal-based nutrient-dense foods. (Weston A. Price Foundation) Vitamin A helps in the production of thyroid hormones and supports conversion processes.
Eat foods like liver, grass-fed butter, eggs, oily fish and properly prepared dairy (if you tolerate) to support this.

3. Avoid thyroid-suppressing dietary factors

Certain foods and exposures may impair thyroid function. For example, soy foods are noted as goitrogenic in the Weston A. Price article: “Soy is also a known goitrogen — it depresses thyroid function.” (Weston A. Price Foundation) Other factors: fluoride, environmental pollutants, heavy metals and processed foods.
So, reducing processed foods, limiting soy (especially unfermented), and minimizing exposures to pollutions/toxins can help you naturally improve thyroid health.

4. Support gut health and reduce inflammation

Poor gut health (for instance increased intestinal permeability or “leaky gut”) can interfere with nutrient absorption, hormone regulation and immune balance — all of which influence the thyroid. (Dr. Axe)
Include fermented foods (like kefir, yogurt, sauerkraut), a fiber-rich diet, and reduce refined sugars and trans fats.
Tip: If autoimmune thyroid issues (like Hashimoto’s thyroiditis) are present, gut health becomes especially important.

5. Manage stress and sleep well

Chronic stress elevates cortisol, disrupts the adrenal/thyroid axis, and promotes inflammation, impairing thyroid function. (Dr. Axe)
Aim for 7-9 hours of quality sleep, and incorporate stress-reducing practices like meditation, journaling or gentle exercise.
Tip: If you’re constantly busy, schedule “wind-down” time before bed and create a calming nighttime environment.

6. Eat enough nutrient-dense protein and healthy fats

Thyroid hormone production depends on protein (particularly the amino acid tyrosine) and healthy fats (for hormone building and fat-soluble vitamin absorption). (Weston A. Price Foundation)
Choose grass-fed meats, wild-caught fish, eggs, full-fat dairy (if tolerated), avocados, nuts/seeds, and olive or coconut oil.
Tip: Avoid extremely low-fat diets or skipping meals regularly, as the thyroid needs consistent energy and building blocks.

7. Balance exercise — don’t overdo it

Exercise supports metabolism, hormone balance and thyroid health — but too much (especially intense endurance without recovery) can stress the body and suppress thyroid function.
Find a balanced routine: mix strength, mobility and moderate aerobic work, and allow rest days.

8. Avoid excessive goitrogens — or cook them

Certain foods (e.g., raw cruciferous vegetables, soy, millet) contain goitrogens which can interfere with thyroid hormone production, especially in the presence of iodine deficiency. (Weston A. Price Foundation)
Tip: Rather than eliminating entirely, cook these foods (which reduces goitrogens) and ensure you’re getting sufficient iodine and selenium.

9. Minimize exposure to environmental toxins

Chemicals, heavy metals (like mercury), radiation, and endocrine-disrupting compounds (EDCs) may affect thyroid health. (Dr. Axe)
Actions: Use glass or stainless steel rather than plastic, choose natural personal-care/cleaning products, filter drinking water, reduce heavy-metal exposure (e.g., fish high in mercury, amalgam fillings).

10. Check and optimize other hormones (adrenals, sex hormones)

The thyroid works in concert with the adrenals and reproductive hormones. If one system is out of balance, it can impact another. (Weston A. Price Foundation)
For instance: chronic stress leading to adrenal fatigue can suppress thyroid function. Addressing hormonal balance as a whole supports thyroid health.

11. Ensure your micronutrients are adequate

Beyond iodine, selenium and zinc, other nutrients matter: B vitamins (especially B12), vitamin D, iron, magnesium, and amino acids.( Weston A. Price Foundation)
If you have symptoms of thyroid dysfunction, consider getting lab work and working with a practitioner to assess nutrient status.

12. Reduce refined sugar, processed foods and trans fats

These foods promote inflammation, insulin resistance, gut dysbiosis and hormonal imbalance — all of which can affect thyroid health. (Weston A. Price Foundation)
Swap in whole foods, healthy fats, colourful vegetables, fermented foods and reduce processed snacks.

13. Pay attention to body temperature and signs of hypothyroidism

Some traditional indicators: a low resting body or skin temperature can hint at under-active thyroid.( Weston A. Price Foundation)
Tip: If you experience persistent fatigue, weight gain, cold sensitivity, constipation, hoarse voice or mood changes — consider speaking with a healthcare provider.

14. Support healthy fats and cholesterol

Hormones are built from cholesterol; low-fat diets can impair hormone production including thyroid and sex hormones. (Weston A. Price Foundation)
Choose saturated and monounsaturated fats from whole food sources (grass-fed butter, coconut oil, olive oil, fatty fish) and avoid highly processed vegetable oils.

15. Stay consistent, be patient and monitor progress

Thyroid health doesn’t change overnight. Lifestyle shifts, nutrient repletion and stress reduction take time to show effects.
Track your symptoms over months, work with your practitioner, and recheck labs if needed. Consistency is key to naturally improve thyroid health.

In Summary

To naturally improve thyroid health, support the gland with the right nutrients (iodine, selenium, zinc, vitamin A/D), eat a nutrient-dense, whole-food diet, manage stress and sleep, protect your gut and environment from toxins, and allow your hormonal systems to work in harmony. This is a holistic and grounded approach — not a quick fix, but a sustainable path.

If you suspect you have a thyroid disorder (hypo or hyperthyroidism, or an autoimmune condition like Hashimoto’s), be sure to consult a qualified health-care provider — these suggestions are meant to complement care, not replace it.

Here’s to supporting your thyroid naturally and steadily!