Your thyroid is a small, butterfly-shaped gland in your neck that plays a vital role in your metabolic health. But when thyroid function becomes sluggish, it can trigger stubborn weight gain -- one of the most frustrating symptoms of hypothyroidism or underactive thyroid. Fortunately, there are natural supplements that support hormone balance, improve energy levels and enhance the body's ability to burn calories effectively. We consulted with experts to identify the best thyroid supplements for weight loss that work in conjunction with a balanced diet and an active lifestyle.
5 thyroid supplements that support weight loss
While thyroid supplements are not magic weight loss pills, Gail Clifford, MD, MMM, CPE, FACP, FHM, medical consultant at ARRC LED, explains that certain nutrients can help support healthy thyroid function, which may, in turn, improve metabolism in individuals with low thyroid activity. Here, five of the best thyroid supplements for weight loss:
Iodine
This mineral is essential for thyroid hormone production. If someone is iodine-deficient, supplementing can help restore proper hormone levels and improve thyroid function, which may support metabolism, says Dr. Clifford.
However, iodine should only be used when a deficiency is confirmed. Why? Because excess amounts of iodine can actually cause thyroid problems. When you take too much, one of two things may happen:
How much to take: Your doctor can order a blood test to confirm an iodine deficiency. Most adults need around 0.15 mg per day, says Dr. Clifford. Avoid higher doses unless prescribed by a doctor.
Selenium
Found in foods such as tuna and eggs, selenium is another essential nutrient for supporting thyroid health. "It plays an important role in helping the body convert inactive thyroid hormone (T4) into its active form (T3)," says Dr. Clifford. It also supports the immune system and may help reduce thyroid inflammation, particularly in autoimmune thyroid conditions such as Hashimoto's, she adds.
How much to take: A typical daily dose is 0.1 to 0.2 mg. Going above 0.4 mg can be harmful, according to Dr. Clifford.
Zinc
When it comes to the production and regulation of thyroid hormones, zinc is an essential mineral. Dr. Clifford says low zinc levels may interfere with the function of TSH (thyroid-stimulating hormone) and hormone synthesis, which can slow metabolism and potentially make weight loss more difficult.
How much to take: Adults typically require eight to 11 mg per day. Dr. Clifford says long-term high doses can affect copper absorption.
Vitamin D
Individuals with thyroid disorders can often experience low levels of the "sunshine vitamin." It supports immune balance and overall health, and some studies have linked sufficient vitamin D levels with better weight management, explains Dr. Clifford.
How much to take: Most adults need between 1,000 and 2,000 IU daily, says Dr. Patil-Sasodia, but you may need more depending on your health needs.
Ashwagandha
This adaptogenic herb may help balance thyroid hormones, especially in people with mild thyroid issues. Dr. Patil-Sasodia notes that the dietary supplement also helps control cortisol, a stress hormone that can affect metabolism and fat storage.
How much to take: Standard doses range from 300 to 600 mg per day of a concentrated extract.
Can thyroid supplements be used with other weight loss treatments?
In many cases, yes. Most thyroid support supplements are safe to use in conjunction with other weight loss strategies, such as a healthy diet, exercise or prescription weight loss medications.
The key is to avoid supplements that contain animal thyroid extracts or unregulated ingredients, which can interfere with thyroid hormone levels and cause side effects like rapid heartbeat, anxiety or hormonal imbalance, says Dr. Clifford. You should always consult with your doctor before adding supplements to your daily regimen, as they may interact with prescription drugs.
Dr. Patil-Sasodia says that if your thyroid numbers aren't improving after a few months of taking supplements, then you should check in with your doctor because you may need to stop or switch them. (Learn more about healthy levels of the thyroid hormone TSH by age here.)