Your body has its own “engine” for energy production: the thyroid gland. It sits like a little butterfly at the front of your neck and produces the hormones T3 and T4 – metabolic hormones that regulate energy, concentration, temperature, metabolism and mood. When this engine doesn’t get what it needs, you can feel it throughout your body.
Three minerals are particularly important for this system to function optimally: iodine , selenium and zinc . Here we explain why – and what you can do to ensure you get enough.
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Iodine – the basic building block
Iodine is essential for the formation of the metabolic hormones themselves. T3 and T4 are actually named after how many iodine atoms they contain. Without enough iodine, the thyroid gland will produce too little hormone, and you may experience symptoms such as fatigue, weight gain, dry skin, and feeling cold.
Although iodine deficiency was previously combated in Norway through the fortification of household salt and iodized animal feed for dairy cows, dietary changes in recent decades have meant that many people are once again iodine deficient. The use of iodized salt has decreased, partly because many people choose natural alternatives such as sea salt and flaked salt, which are not iodine-added. In addition, the intake of milk and dairy products – which are one of the most important sources of iodine in the Norwegian diet – has decreased, especially among young women and people who follow a plant-based diet.
It is worth noting that milk itself does not naturally contain significant amounts of iodine. Most of the iodine content comes from artificially fortified animal feed and iodine-based disinfectants in dairy production ( National Council for Nutrition, 2016 ). This raises questions about how natural the source really is.
We believe it is more appropriate to meet iodine needs through primary food sources such as white fish, seafood and seaweed, which contain iodine in its natural form. These foods are traditional in the Norwegian diet, and provide iodine in a form that the body can easily absorb and utilize.
Selenium – transforms and protects
Selenium plays a dual role in metabolism. First and foremost, it is necessary for the body to convert the inactive T4 hormone into the active T3. This conversion occurs primarily in the liver and requires enzymes that are dependent on selenium.
At the same time, the thyroid gland has a higher selenium concentration than most other tissues in the body, and that is no coincidence. The gland produces its hormones in an environment rich in hydrogen peroxide – a form of oxidative stress. Selenium helps to neutralize these free radicals, thereby protecting cells from damage.
In people with autoimmune thyroid diseases, such as Hashimoto's thyroiditis, selenium supplementation has been shown in studies to lower levels of antibodies and reduce inflammation.
Zinc – for production and balance
Zinc is an often overlooked but critical mineral in thyroid function. It is necessary for the synthesis of both TSH (the hormone from the pituitary gland that “controls” the thyroid gland) and T3 and T4 themselves. In addition, zinc affects the receptors that enable the hormones to act inside cells.
Low zinc levels are associated with impaired metabolism, and supplementation has been shown to increase levels of T3 and T4 in people with mild zinc deficiency.
What can you do?
A varied diet with fish, shellfish, eggs, dairy products (if you can tolerate them) and nuts provides good sources of iodine, selenium and zinc. But it's not always easy in practice, especially if you eat little seafood, have high stress levels (which deplete minerals more quickly), or follow a plant-based diet.
Therefore, it may be smart to supplement with a well-formulated supplement – for example, SanMagnesium mineral powder , which contains iodine, selenium and zinc , in addition to magnesium, folate and B vitamins that also support energy and the nervous system.
Order SanMagnesium Powder here
References:
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National Council for Nutrition (2016). Iodine in the diet – recommendations for action. Directorate of Health.
https://www.helsedirektoratet.no/rapporter/jod-i-kostholdet-anbefalinger-om-tiltak -
Henjum, S. et al. (2018). "Suboptimal iodine status among Norwegian women." Nutrients , 10(3), 361.
https://www.mdpi.com/2072-6643/10/3/361 - Kadhim HM et al. Effect of zinc supplementation on thyroid hormones. J Trace Elem Exp Med. 2007.
- Dunta's LH. The role of selenium in thyroid autoimmunity and cancer. Thyroid. 2006;16(5):455-460.
