Weight gain, fatigue and  brain fog. What do these three things have in common? Do they sound familiar?  If  you have been diagnosed with hypothyroidism you know these symptoms all to well.  That small gland in the front of your neck causing all this havoc and chaos when it starts to  slow down or completely stops making the hormone thyroxine.

Vitamins and other nutrients can help fight inflammation, the autoimmune processes and help improve a dysfunctional thyroid but if you don’t know what your needing to supplement they can alter the level of thyroid hormones in your blood and can mask other issues at hand. Supplements can contain various  amounts of active ingredients and how do you know what your body needs?  Your doctor should perform a series of blood tests to see if your body is deficient. If  your doctor isn’t really interested in performing these much needed tests then click on this link to find a Certified Naturopath Doctor in your area.

The Council for Responsible Nutrition, a trade association that represents the dietary supplement industry, acknowledges that thyroid supplements can interact with prescription medications.

Sales of supplements in the United States reached $11.5 billion dollars in 2012.

Sales of all dietary supplements in the United States totaled an estimated $36.7 billion in 2014.

"There is no excuse for a supplement manufacturer to market products 
that are unsafe or inaccurately labeled or that make outlandish claims. 
Unfortunately, a small number of irresponsible supplement companies are 
taking advantage of consumers."

We all know that I am not a doctor but I am a life hacker and a health journalist trying to research and get the word out on the ridiculously overcrowded industry full of shady marketing and dubious claims that are being made.

How can the  FDA  protect the consumers when it doesn’t have a strong history of enforcing the law.

Over a hundred million people taking dietary supplements each day.  How can we determine what is safe?

So, are you saying Audrey that all supplements are bad?

NO, Not at all!

Absolutely most of the supplements being sold are a waste of money.  Although, there are situations in which having a supplement IN ADDITION to a quality nutritious diet can be beneficial.

While working with your doctor with routine blood work to see what is needed, supplements can be helpful in filling in small deficiencies.

How do I know what supplements to take for my hypothyroidism? Remember there are no shortcuts in health and fitness if you want the results to last.

Did you know that a massive study covering multivitamins determined that for a huge majority of healthy individuals with no deficiencies, multivitamins are largely unnecessary!

I believe that  your main focus  should still be on eating a high quality, nutritious diet with plenty of vegetables, and working along side a doctor they can tell you exactly what your body is missing and from there they can help fill in any deficiences you may have.

Hold on, don’t leave just yet! So what  vitamins and supplements should I be taking to naturally give my Thyroid that needed boost?

So there are Fourteen nutrients required for your thyroid to get from your brain creating TSH and stimulating your thyroid gland to produce T4 to T3 and then to activate your cellular metabolic rate. The ten nutrients are:

1.Protein

We want to control blood sugar swings this will help us with a healthy thyroid. Eating  consistent eating throughout the day of high-quality protein at every meal without eating too many carbohydrates.  Remember that blood sugar swings not only affect the thyroid gland itself but also indirectly affect adrenal gland function. You don’t always have to eat meat for protein! Lentils, chickpeas, green peas, quinoa, oatmeal, wild rice, chia seeds, nuts, nut butters, broccoli, spinach, asparagus, artichokes, potatoes, sweet potatoes and Brussels sprouts. Remember Not all protein is created equal.

I read an article on WebMD, which stated approximately .36 grams of protein per pound of body weight is enough. I weigh 150 pounds, so my intake should be around  54 grams of protein per day.  Too much protein is a bad thing. A high-protein diet may backfire for people at risk for heart disease — increasing the likelihood of weight gain and early death, a new study suggests.

2.Magnesium

Magnesium helps you to make more T4 in the thyroid gland. It converts the inactive T4 thyroid hormone into the active form of T3. This is extremely important because the metabolism of your body cells are enhanced by T3, not inactive T4.

Magnesium-rich foods which include almonds, pumpkin seeds, chard, spinach, avocado, figs, and even dark chocolate.

Go with a Magnesium Glycinate brand  is a good, it’s  highly absorbable, this is recommended for anyone with a known magnesium deficiency and less likely to cause laxative effects than some other magnesium supplements. daily dose of 400 mg no more than 800 mg

Click on this link to read an article that Dr Axe has written on Magnesium

3.Zinc                                                                 ( This is the brand that I use) 

Zinc helps to  convert the  thyroid hormone T4 to T3.  Food sources of zinc include shellfish, mollusks, meat, legumes, and nuts. “If you opt for a zinc supplement, 30 milligrams is sufficient.

Foods high in Zinc are:

• Shrimp.
• Kidney beans.
• Flax Seeds.
• Pumpkin Seeds.
• Oysters.
• Watermelon seeds.

Recommended Daily Allowances. Adult men and adolescent boys between 14 and 18 years of age should aim to consume about 11 milligrams of zinc daily, while adult women 19 years old and over need about 8 milligrams. Girls between 14 and 18 require 9 mg per day.

4.Iodine                                                                 ( I don’t take extra iodine, I get it from foods)

We need only 150 mcg of iodine per day in our diet, according to the Institute of Medicine. “That tiny amount of iodine enables the thyroid to manufacture just the right amount of the thyroid hormone thyroxine.  Good food sources include milk, cheese, poultry, eggs, kelp, and other seaweeds. “But you have to be careful with supplementing iodine because too much can be problematic and actually cause hypothyroidism,” Keep an eye on your iodine intake. Most people get enough iodine from their regular diet.

5.Vitamin C                                                       ( This is the brand that I use) 

This vitamin C helps to reduce adrenal stress. It is also a antioxidant that will reduce “oxidative stress placed on the gland either by foreign toxins and harmful free radicals”.

Foods that provide vitamin C are chili peppers,  bell peppers, strawberries, pineapple, mango kiwi, papaya, Brussels sprouts

For adults, the recommended dietary reference intake for vitamin C is 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day. Although too much dietary vitamin C is unlikely to be harmful, megadoses of vitamin C supplements may cause: Diarrhea. Nausea.

6.Selenium                                                  ( This is the brand that I use) 

Selenium supports efficient thyroid synthesis and metabolism. Foods that provide selenium include tuna, shrimp, salmon, sardines, scallops, lamb, chicken, beef, turkey, eggs, and shitake mushrooms.  You can also eat 2 Brazilian nuts per day and get your RDA!

Most people can get their RDA of selenium from food. In studies to determine if selenium could aid in prostate cancer prevention, men took 200 micrograms daily. The safe upper limit for selenium is 400 micrograms a day in adults. Anything above that is considered an overdose.

7.Vitamin D                                                 ( This is the brand that I use) 

This vitamin helps to transport thyroid hormone in to cells and  helps to heal autoimmune thyroid disease. 20 minutes of sunlight a day is a natural way to get free vitamin d.

Vitamin D intake is recommended at 400–800 IU/day, or 10–20 micrograms. However, some studies suggest that a higher daily intake of 1000–4000 IU (25–100 micrograms) is needed to maintain optimal blood levels.

8.Vitamin A                                              ( This is the brand that I use) 

This vitamin  acts on the cells of the body like a hormone because it directly affects the DNA of the cell nucleus directing cellular protein production. The best sources of Vitamin A would be Fermented Cod Liver Oil.

High vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits.

Vitamin A is included in most multivitamins, and the U.S. recommended dietary allowance (RDA) for adults is as follows: 900 micrograms daily (3,000 IU) for men and 700 micrograms daily (2,300 IU) for women; for pregnant women 19 years old and older, 770 micrograms daily (2,600 IU); and for lactating women 19 years old.

Other nutrients that are very important to your thyroid health are:

9.Glutathione

Glutathione is a strong antioxidant that helps balance hormones and boost the immune system.  Dr. Axe has written an article,  9 ways to boost glutathione, check it out.

10.Probiotics    ( I use this brand)

Probitoics are important to your gut health. ( This is the brand that I use)

11.Vitamin B Complex         ( This is the brand that I use) 

Make sure it has all the b vitamins in it. This vitamin have many interactions with thyroid function and hormone regulation. Good food sources of vitamin B include whole grains, legumes, nuts, milk, yogurt, meat, fish, eggs, seeds, and dark leafy greens.

Recommended dietary amounts (RDAs) are 2.4 micrograms daily for ages 14 years and older, 2.6 micrograms daily for pregnant females, and 2.8 micrograms daily for breastfeeding females. Those over 50 years of age should meet the RDA by eating foods reinforced with B12 or by taking a vitamin B12 supplement.

12.Vitamin E                                  ( This is the brand that I use) 

A contains carotenes which is what the thyroid needs to help it function normally.  However, when you take your vitamin E  it is also recommended that you have your selenium at the same time as vitamin E because the vitamin can cause an increase in the metabolism of selenium.

For adults older than 18 years, pregnant women, and breastfeeding women, the maximum dose is 1,000 milligrams daily (or 1,500 IU). For age-related macular degeneration, 30 milligrams to 500-600 IU of vitamin E (alpha-tocopherol) has been taken by mouth daily for 4-8 years.

13.Flaxseed oil                      ( this is the brand that I use)

Omega-3 fatty acids can help”decrease inflammation and help with immunity” for thyroid support. Some studies have indicated that omega-3 fatty acids can increase thyroid hormone uptake.

14.Curcumin-                                      ( This is the brand that I use) 

Also know as turmeric. Turmeric can be helpful in reducing whole body inflammation, healing the gut, as well as detoxifying from heavy metals in those with autoimmunity.

Supplement ingredients to avoid

This was in one of my thyroid support pills. I started to have more heart palpitations and my bp was rising. Research- research-and research! Never take anyone word for granted. You must figure out what is best for your body and most important listen to your body.

L-tyrosine- The body naturally produces thyroid hormones. Tyrosine might increase how much thyroid hormone the body produces. Taking tyrosine with thyroid hormone pills might cause there to be too much thyroid hormone. This could increase the effects and side effects of thyroid hormones. It also can block other medications along with interacting . It is possible to end up with hyperthyroidism (overactive thyroid) from supplementing with L-tyrosine. Click on this link to read the long list of

L-Tyrosine Side Effects & Adverse Reactions (List)

Kelp, a type of seaweed that is often marketed for thyroid health, is loaded with iodine. For example, a serving (one drop) of Liquid Kelp, a dietary supplement promoted for “Thyroid Gland Support,” contains 800 mcg of iodine. “Most people get enough iodine from their regular diet,” Lipman says. But if you take a supplement that contains kelp, plus a multivitamin, such as GNC Women’s Ultra Mega One Daily containing 150 mcg of iodine, and also use iodized salt that contains 400 mcg of iodine per teaspoon, it’s easy to consume far more iodine than your thyroid needs—and thats not healthy for you.

Other tips!

1.Sleep-I try to get at-least 8 hours of sleep per night.

2.Detox baths and wraps- ( click on link for recipes)

3.Yoga and meditation for relaxation-   ( click here for a free 40 minute video!)

4.Rebounding to get the body flowing- ( This is the one that I ordered)

5.Walking and weight training- are  low-impact exercises that can get the heart pumping.

( this is the video that I use for my walking workout)

6.Eat more Organic foods which contain fewer amounts of chemicals and pesticides which, as you know from the thyroid-disrupting chemical chapter article, can have a negative effect on the thyroid gland.

7.If your needing an awesome book to get you started on healthy eating try my book : A Survivors Cookbook Guide to Kicking Hypothyroidism Booty. It has a ton of recipes in it to get you going! Click on the link to order yours today. There is no one size fits all program when you are dealing with your body. When you start to eat smarter and are aware of what foods feed your body, despite the condition, you can start to feel better and manage your health better.  In this age of overly processed, genetically modified, artificially flavored and preservative loaded foods. The best patient to be is a well informed and an educated patient. My blogs and books can make the difference between you having the energy to live your life as you want, or merely dragging yourself through life.

Where can I find these items?

Well, after you’ve figured out through blood work what your body needs. I posted affiliate links beside each item. These are the everyday items that I use and that I have researched to be of the highest quality on the market.

Here is what a typical day looks like for me.Now you might not need all of this nutrients but I do. Also, I am adding links to everything so you can see or order what I use.

A.M.

Breakfast

Thyroid medication with 24oz  of lemon water

Dry Brushing   ( this is the brush I use)

 Listen up my fellow ladies: The benefits of dry skin brushing are freaking fabulous!  It  Increases the circulation to the skin and reduced the appearance of cellulite., helps your skin to absorb nutrients by eliminating clogged pores, boost circulation, stimulate the lymph nodes and improve digestion.

Jump on my rebounder for 45 minutes  ( This is the one that I use)

Rebounding is an super gentle exercise that reduces your body fat; firms your legs, thighs, abdomen, arms, and hips; increases your agility; and improves your sense of balance. It  will  strengthen your overall muscles and provide an easy aerobic effect on your heart. Along with having excellent detox and immune building benefits it helps the lymphatic system get rid of that metabolic garbage build up which can be  dead and cancerous cells, nitrogenous wastes, infectious viruses and heavy metals. With all this being said why are you not rebounding?

wait 1 hour eat an approved breakfast from my book

A Survivors Cookbook Guide to Kicking Hypothyroidism Booty

Before I brush my teeth a few times a week I coconut oil pull

I also make my own dry tooth paste but if you don’t want to do that you can order dirty Mouth and it works great too. (Click on this link for that)

Lunch

Smoothie

1 scoop of Garden of Life Fit  ( I use this brand)

8oz of unsweeten almond milk

2 organic celery stalks

1 small piece of ginger

1/2 cucumber

handful of organic romaine lettuce

I also add in my vitamins to the mix ( yes, I put this in my smoothie since I cant swallow pills)

Vitamin B Complex         ( This is the brand that I use) 

Garden of life Multivitamin       ( This is the brand that I use) 

Curcumin                               ( This is the brand that I use) 

C0Q10                  ( this is the brand that I use)

Probiotics    ( I use this brand)

odorless  Garlic ( I pinch a small opening & squeeze it in, discard the shell)     ( I use this brand)   

I wait 2 hours then take my iron suppliment

Get in 24oz of more water

Somewhere in my day I try to soak up 20 minutes of sun

Snack is normally a Fit Bar ( I use this brand)

Dinner

I eat an approved Dinner from my book

A Survivors Cookbook Guide to Kicking Hypothyroidism Booty

Along with My Vitamin C     ( This is the brand that I use) 

A few times a week I also have a detox bath or a body wrap

Detox baths and wraps- ( click on link for free recipes)

I make sure I get all my water in I have to have no less than 75oz’s per day.

How you calculate your water intake is your weight divided by 2

So if you weigh 150lbs divide that by 2 and its 75. 75oz’s

Never-ever drink your water intake @ 1 time. People have died from that. Water toxicity.

Also 1-2 glasses of red wine.

This is my favorite brand that I use

Resources:

Carhill AA, et al. The noninvestigational use of tyrosine kinase inhibitors in thyroid cancer: establishing a standard for patient safety and monitoring. J Clin Endocrinol Metab. 2013;98(1):31-42.

Fernstrom JD. Can nutrient supplements modify brain function? Am J Clin Nutr. 2000;71(6 Suppl):1669S-1675S.

Hoffman JR, Ratamess NA, Gonzalez A, Beller NA, Hoffman MW, Olson M, Purpura M, Jäger R. The effects of acute and prolonged CRAM supplementation on reaction time and subjective measures of focus and alertness in healthy college students. J Int Soc Sports Nutr. 2010 Dec 15;7:39.

Kliegman R, Behrman R, Jenson H, Stanton B. Nelson Textbook of Pediatrics, 19th ed. Philadelphia, PA: Saunders Elsevier; 2011.

Mahoney CR, Castellani J, Kramer FM, Young A, Lieberman HR. Tyrosine supplementation mitigates working memory decrements during cold exposure. Physiol Behav. 2007 May 22; [Epub ahead of print]

Melmed: Williams Textbook of Endocrinology, 12th ed. Philadelphia, PA: Saunders Elsevier; 2011.

Meyers S. Use of neurotransmitter precursors for treatment of depression. Altern Med Rev. 2000;5(1):64-71.

Parry BL. The role of central serotonergic dysfunction in the aetiology of premenstrual dysphoric disorder: therapeutic implications. CNS Drugs. 2001;15(4):277-285.

Poustie VJ, Rutherford P. Tyrosine supplementation for phenylketonuria. Cochrane Database Syst Rev. 2000;(2):CD001507.

Richeldi L, et al. Efficacy of a tyrosine kinase inhibitor in idiopathic pulmonary fibrosis. N Engl J Med. 2011;365(12):1079-87.

Thomas A, Rajan A, giaccone G. Tyrosine Kinase Inhibitors in Lung Cancer. Hematology/Oncology Clinics of North America. 2012;26(3).

Tumilty L, Davison G, Beckmann M, Thatcher R. Oral tyrosine supplementation improves exercise capacity in the heat. Eur J Appl Physiol. 2011 Mar 25. [Epub ahead of print]

van Spronsen FJ, van Rijn M, Bekhof J, Koch R, Smit PG. Phenylketonuria: tyrosine supplementation in phenylalanine-restricted diets. Am J Clin Nutr. 2001;73(2):153-157.

Webster D, Wildgoose J. Tyrosine supplementation for phenylketonuria. Cochrane Database Syst Rev. 2010 Aug 4;(8):CD001507. Review.

Yehuda S. Possible anti-Parkinson properties of N-(alpha-linolenoyl) tyrosine. A new molecule. Pharmacol Biochem Behav. 2002;72(1-2):7-11.

https://www.gpo.gov/fdsys/pkg/CHRG-108shrg20196/html/CHRG-108shrg20196.htm

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