If I say “Goldilocks and the Three Bears” what’s the first thing that comes to mind? For me, it’s how Goldilocks needed everything to be “just right” during her audacious spree at the bears’ house. Too much (or too little) of anything and little Goldilocks just tore into the next option, leaving a mess along the way.
I think it’s fair to say that the thyroid has a lot in common with Goldilocks. The thyroid needs to operate in that “just right” zone. If it’s doing too much or too little, it can make you feel pretty wrecked in a variety of ways.
This can happen at any time, though it is worth noting that during peri-menopause or menopause, it’s not uncommon to see shifts in thyroid function, resulting in either an increase or decrease in thyroid hormone production. Furthermore, some of the symptoms of peri-menopause and menopause are the same as those experienced with an overactive or underactive thyroid. This makes it quite helpful to work with a medical practitioner who understands these nuances and how to diagnose and treat accordingly.
In this article I offer background on the thyroid and what it does, outline some of the most common thyroid disorders, suggest labs that you and your doctor may want to use to monitor your thyroid, and offer some ways to support thyroid health.
What Is the Thyroid and What Does it Do?
Your thyroid is a small, butterfly-shaped gland located at the front of your neck under your skin. It’s a part of your endocrine system which produces hormones that control essential bodily functions by producing and releasing certain hormones. The thyroid’s main job is to control the speed of your metabolism (how your body uses energy).
The thyroid produces two hormones that affect nearly every system in the body, including your brain, heart, muscles, skin and much more. The hormones are: T4 (Thyroxine), which is then converted to T3 (Triiodothyronine).
There are additional hormones that are related to thyroid health, including:
- TSH (Thyroid Stimulating Hormone): Controls thyroid activity
- Cortisol: Stress hormone and too much of it can suppress thyroid function
- Estrogen: High levels may interfere with thyroid hormone use in the body
- Insulin: Related to metabolic and thyroid function
Common Thyroid Disorders
When the thyroid doesn’t function properly, it can cause a wide range of symptoms and health issues. Here are the most common disorders:
- Hypothyroidism (Underactive Thyroid): The thyroid doesn’t produce enough hormone. Patients tend to suffer from fatigue, weight gain, cold intolerance, depression, dry skin, and constipation. Hypothyroidism can be caused by: Hashimoto’s thyroiditis, where your immune system attacks your thyroid; iodine deficiency; certain medications; and postpartum thyroiditis.
- Hyperthyroidism (Overactive Thyroid): The thyroid makes too much hormone, which speeds up the metabolism. Symptoms include: weight loss, anxiety, rapid heartbeat, sweating, insomnia, and irritability. Hyperthyroidism is commonly caused by: Graves’ disease (where your immune system overstimulates the thyroid), thyroid nodules, and excess iodine intake.
- Other Thyroid Conditions: Enlarged thyroid gland (goiter), small lumps that may or may not affect function (thyroid nodules), and cancer (rare but requires immediate attention).
Nutrients that Support Thyroid Function
At GetzWell, we know that food is medicine. Supporting your thyroid starts with what’s on your plate. Some of the most thyroid-friendly foods include: seaweed (iodine), brazil nuts (selenium), eggs (iodine and tyrosine), salmon and sardines (omega-3s and vitamin D), leafy greens (iron, folate, magnesium), berries (antioxidants), and bone broth (gut-healing nutrients).
Here are more details about certain key nutrients the thyroid needs to function optimally:
| Nutrient | Role | Food Sources |
|---|---|---|
| Iodine | Builds thyroid hormones | Seaweed, iodized salt, eggs, fish |
| Selenium | Converts T4 to T3 | Brazil nuts, tune, eggs |
| Zinc | Supports hormone production | Meat, legumes, pumpkin seeds |
| Iron | Needed for T3 production | Red meat, leafy greens including spinach, lentils |
| Vitamin D | Supports immune balance | Sunshine, salmon, supplements |
| Tyrosine | Combines with iodine to make hormones | Chicken, turkey, almonds |
Pro Tip: People with Hashimoto’s may benefit from avoiding gluten, ultra-processed foods, and sometimes dairy, as these may aggravate autoimmune flares.
Thyroid Lab Tests: What to Check and Why
A comprehensive thyroid panel includes the following tests for hormones and autoimmune markers:
Hormone Tests
| Test | What It Measures | Why It Matters |
|---|---|---|
| TSH (Thyroid Stimulating Hormone) | Pituitary signal to the thyroid | High = hypothyroid; Low = hyperthyroid |
| Free T4 | Inactive hormone made by the thyroid | Low = underactive; High = overactive |
| Free T3 | Active thyroid hormone | More accurate for symptom diagnosis |
| Reverse T3 | Inactive form of T3 | Can block T3 during stress or illness |
| Total T4 / Total T3 | Total hormones (bound + free) | Less specific, but still useful in some cases |
Antibody Tests
| Antibody | Associated With | Significance |
|---|---|---|
| TPOAb (Thyroid Peroxidase Antibodies) | Hashimoto’s, Graves’ | Elevated in most autoimmune thyroid disease |
| TGAb (Thyroglobulin Antibodies) | Hashimoto’s | Confirms autoimmunity |
| TRAb (TSH Receptor Antibodies) | Graves’ disease | Causes overstimulation of the thyroid |
Pro tip: A full thyroid panel should always include TSH, Free T4, Free T3, and thyroid antibodies—especially if you’re experiencing symptoms but your TSH is “normal.”
Final Thoughts
Your thyroid is a major player in your energy, weight, mood, and metabolism. If you’re dealing with symptoms like fatigue, weight changes, mood swings, or hair loss, it’s important to consider your thyroid as well as any autoimmune risk factors. A simple TSH test is not enough–ask for a complete thyroid panel. In addition, watch for symptoms even if labs are “normal,” and support your thyroid by eating nutrient-rich foods and managing stress levels.
Looking for more ways to support your thyroid? We’d love to meet with you.