Hashimoto’s: Natural Ways to Support Your Thyroid

Hashimoto’s thyroiditis is one of the most common autoimmune diseases and the leading cause of hypothyroidism, particularly among women.  

In this condition, the immune system mistakenly targets the thyroid gland (a small, butterfly-shaped gland in the neck responsible for producing hormones that regulate metabolism, energy, mood, and more).  

Over time, this immune attack leads to inflammation and gradual destruction of thyroid tissue, often resulting in hypothyroidism (underactive thyroid). This means the thyroid is no longer able to produce enough hormones to meet the body’s needs, which can affect nearly every system - from digestion and brain function to reproductive health and cardiovascular performance.  

Hashimoto's can develop silently over months or years before symptoms become noticeable or before a diagnosis is made through lab testing.  

Common Symptoms May Include: 

• Persistent fatigue and low energy 
• Weight gain or difficulty losing weight 
• Feeling cold even in warm environments 
• Brain fog or memory difficulties 
• Depression, anxiety, or mood swings 
• Thinning hair, brittle nails, and dry skin 
• Constipation or sluggish digestion 
• Irregular periods or fertility challenges 

Because many of these symptoms can overlap with other health concerns, Hashimoto’s can sometimes be misdiagnosed or overlooked. However, with the right diagnosis, nutritional strategies, and lifestyle changes, individuals with Hashimoto’s can feel significantly better and reduce long-term complications. 

Understanding the Root Causes 

Hashimoto’s is driven by a combination of factors, including: 

• Genetic predisposition 
• Chronic stress 
• Gut dysbiosis or intestinal permeability (“leaky gut”) 
• Viral or environmental triggers 
• Nutrient deficiencies (e.g., selenium, zinc, vitamin D) 
• Hormonal fluctuations 
• Excessive or insufficient iodine intake 

Natural health approaches aim to address these root causes while supporting the immune system, gut health, and hormone balance. 

Key Nutrients to Support Thyroid and Immune Function 

1. Selenium 

Selenium plays a critical role in thyroid hormone metabolism and may help reduce thyroid antibodies. Check out our  Selenium supplement from Pure Encapsulations.

Food sources: Brazil nuts (1–2 per day), sunflower seeds, tuna, turkey
Supplement recommendation: 100–200 mcg/day (consult your practitioner) 

2. Zinc 

Essential for thyroid hormone production, immune regulation, and tissue repair. Consider CanPrev’s Zinc Bis-Glycinate, proudly Made in Canada.

Food sources: Pumpkin seeds, shellfish, beef, lentils
Supplement recommendation: 15–30 mg/day 

3. Vitamin D 

Vitamin D Deficiency is common in autoimmune conditions and may contribute to immune dysregulation. Supplementation can be hugely beneficial, particularly during the autumn & winter as we get less sun exposure.

Food sources: Salmon, eggs, fortified foods, sunlight
Supplement recommendation: Based on testing; typically 2,000–5,000 IU/day 

4. Magnesium 

Supports energy, sleep, mood, and muscle relaxation and it is often depleted in hypothyroid individuals. Increase your intake of the dietary sources below, or consider a supplement like Magnesium Bis-Glycinate 200 - Gentle from Canadian brand CanPrev.

Food sources: Leafy greens, almonds, black beans, dark chocolate
Supplement recommendation: 200–400 mg/day (glycinate or citrate forms preferred) 

5. Omega-3 Fatty Acids (EPA & DHA) 

Anti-inflammatory fats that support immune balance, brain health, and cardiovascular function. We like the Trident SAP 66:33 Omega 3 made in Canada by NFH.

Sources: Fatty fish (salmon, sardines), fish oil supplements
Supplement recommendation: 1,000–2,000 mg EPA+DHA per day

6. Vitamin B12 and B-Complex Vitamins 

B12 supports energy production and neurological health. Deficiency is common in Hashimoto’s, and actually most people could benefit from B12 supplementation. This made-in-Canada advanced B Complex from AOR helps you cover all your B-vitamin bases.

Sources: Meat, fish, eggs, nutritional yeast, B-complex supplements
Recommendation: Choose a methylated B-complex for optimal absorption 

Dietary Strategies for Hashimoto’s 

A nutrient-dense, anti-inflammatory diet can significantly support thyroid health and reduce autoimmune reactivity. 

Recommended Foods: 

• Colorful vegetables and leafy greens 
• Lean proteins (poultry, fish, legumes) 
• Healthy fats (olive oil, avocado, nuts/seeds) 
• Gluten-free whole grains (quinoa, oats, rice) 
• Fermented foods (sauerkraut, kimchi) to support gut health 

Foods to Minimize or Avoid: 

• Gluten: May cross-react with thyroid tissue in genetically predisposed individuals 
• Dairy: May contribute to inflammation or digestive symptoms in some people 
• Highly processed foods and sugars 
• Soy: In high amounts, soy can interfere with thyroid hormone function 
• Excess iodine: Too much iodine may worsen autoimmune activity 

Lifestyle Recommendations 

Lifestyle plays a key role in managing autoimmune conditions. Consider the following pillars: 

Stress Management 

Chronic stress can exacerbate symptoms and weaken immune resilience. Incorporate regular stress-reducing practices such as: 

• Deep breathing or meditation 
• Gentle yoga or tai chi 
• Journaling 
• Nature walks 

Sleep Optimization 

Aim for 7–9 hours of quality sleep per night. Poor sleep disrupts hormone regulation and immune repair. Explore our selection of sleep- & stress-targeted supplements, including Canadian and Professional grade brands, here.

Movement and Exercise 

Choose gentle, consistent movement over intense, draining workouts. Walking, swimming, Pilates, or resistance training can support energy and metabolic health. 

Gut Health Support 

Many individuals with Hashimoto’s also experience digestive imbalances. Probiotic foods, fiber, and addressing food sensitivities may improve gut integrity and immune function. If you’re interested in probiotic supplementation, check out our Guide to Choosing the Right Probiotic. 

Hashimoto’s thyroiditis is a multifaceted condition that requires a personalized and integrative approach. While thyroid medication is often necessary, nutrition, supplementation, and lifestyle support can dramatically improve quality of life and help reduce symptom severity.