Poor thyroid health can have a significant impact on women during menopause.
The thyroid gland regulates metabolism, and as estrogen levels drop during menopause, thyroid function can decline, leading to symptoms like fatigue, weight gain, mood swings, and hair loss.
According to Women's Health, women are more likely to develop thyroid problems after the onset of menopause. Many of these symptoms can overlap with common menopausal symptoms, making thyroid issues harder to detect.Â
Today we're going over just three of the main minerals that are must-haves for supporting thyroid health - and we're also going to make sure you know where to get them!Â
Iodine: The Thyroid Regulator
Iodine is essential for producing thyroid hormones—triiodothyronine (T3) and thyroxine (T4)—which regulate metabolism and energy production.Â
Recommended Daily Intake:
For adult women, about 150 mcg/day is recommended, but individual needs may be higher.
Dietary Sources:
- Seaweed (kelp, nori)
- Iodized salt
- Dairy products (milk, yogurt)
- Fish (cod, tuna)
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Selenium: The Thyroid's Protector
Selenium plays a crucial role in converting that T4 into the more active T3 hormone. It also has antioxidant properties that protect the thyroid from oxidative stress, which can be heightened during menopause. Selenium deficiency can lead to thyroid dysfunction, such as hypothyroidism.
Recommended Daily Intake:
The recommended daily amount is 55 mcg/day for adult women.
Dietary Sources:
- Brazil nuts (just 1-2 a day provides enough selenium!)
- Tuna and sardines
- Turkey and chicken
- Eggs
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Zinc: The Hormone Balancer
Zinc supports the synthesis of thyroid hormones. In menopausal women, zinc can help manage mood swings and energy levels, which are often linked to thyroid health. It also contributes to the body's ability to respond to stress, a common challenge during menopause.
Recommended Daily Intake:
For adult women, the recommended amount is 8 mg/day.
Dietary Sources:
- Oysters and shellfish
- Beef and poultry
- Pumpkin seeds
- Lentils and chickpeas
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Taking care of your thyroid doesn’t have to be complicated—just a few simple tweaks to your diet can make all the difference in how you feel day-to-day.
Whether it's enjoying a handful of Brazil nuts or adding seafood to your meals, these small changes can lead to big improvements in your energy, mood, and overall well-being.💓