2 甲状腺のための栄養

Like with most areas of our biology, starting with the core input of nutrition is best. The thyroid in particular requires specific nutrients and conditions in order to thrive, and there are definitley ways in which we can start catering to this with diet alone - its actually pretty simple. Focus on the following basic nutrients: selenium, iodine, zinc, and magnesium. **Heres why:** - **Selenium** is absolutely essential for the conversion of T4 into the actually useful for of T3. by supporting the crucial enzymes that allow for this. Similarly, selenium is a potent antioxidant, and thus protects the thyroid gland from oxidative stress. (the common problem that the thyroid faces in the modern environment) - **Iodine** is a fundamental building block of thyroid hormones, as it combines with tyrosine (an amino acid) to again, form T4 and T3. - **Zinc** is vital for the pituitary’s production of thyroid-stimulating hormone (TSH). Sufficient zinc will ensure that the signalling pathway that leads to thyroid release is working well, whilst also enhancing the body’s ability to bind and utilize T3 effectively - **Calcium** is essential for thyroid function because it helps regulate parathyroid hormone (PTH), which directly impacts thyroid health. PTH is released by the parathyroid glands to maintain calcium balance in the blood. If calcium levels are low, PTH increases to pull calcium from bones, absorb more from food, and reduce calcium loss through urine. However, when PTH levels remain elevated for too long due to calcium deficiency, it causes inflammation around the thyroid gland. This inflammation disrupts the thyroid’s ability to produce and release hormones effectively, lowering overall thyroid function. Simply put, keeping calcium levels adequate prevents excess PTH, reducing inflammation and allowing the thyroid to function smoothly. ### **Sources of these Nutrients:** Luckily, getting sufficient amounts of these nutrients is straightforward. Simply ensure you're consuming a plentiful supply of: - Pasture-raised eggs, daily - Organs (2-3x weekly) - Oysters (2-3x weekly) - Grass-fed red meat, daily - Raw dairy, eggshells - The one exception to this is magnesium. Ideally, you need aroung 500mg per day. This is hard to do via diet alone, so supplementing with a high-quality magnesium supplement is a good idea. Check out the products list for the one I recommend. This form is ideal due to superior quality and absorption, but alternatively, any high-quality magnesium glycinate yielding 300mg of elemental magnesium (minimum) should suffice. --- ### **The More Advanced Nutrients** It would be wrong of me not to mention the other key nutrients for thyroid function aswell. These are slightly more complicated, but just as important. Once you have the others in place, really make sure you nail your weekyl intake of the following aswell: **D3, K2, and the B Vitamins.** **Here's Why:** - **Vitamin D3** enhances the sensitivity of thyroid receptors, ensuring efficient uptake and utilization of thyroid hormones at the cellular level . - **Vitamin K2** works alongside D3 by activating proteins that regulate calcium metabolism, ensuring calcium does not accumulate in soft tissues like the thyroid gland, where it can impair function, and instead directs it to bones, supporting overall metabolic health. - **The B Vitamins**: - Starting with B1 (thiamine), this vitamin is vital for energy production within thyroid cells as it facilitates the conversion of glucose into ATP through the pentose phosphate pathway and Krebs cycle. This energy is required for the thyroid gland to synthesise T4 (the precursor to the crucial T3). Thiamine also reduces oxidative stress in the thyroid. - B2 (riboflavin) and B3 (niacin) are crucial for mitochondrial energy pathways, including the electron transport chain, where ATP is generated. These vitamins essentially support the reactions that provide the thyroid with energy to function. This energy supports not only hormone synthesis but also the conversion of T4 into T3. - B6 (pyridoxine) is involved in protein metabolism, which directly impacts thyroid hormone synthesis, as these hormones are all protein-derived molecules. B6 is also involved in the making of dopamine and importantly, serotonin, which indirectly influence thyroid regulation (discussed later on in this guide) - B9 (folate) and B12 (cobalamin) are fundamental to a process called methylation. In the context of thyroid function, methylation makes sure there is proper expression of genes involved in the production of thyrotropin-releasing hormone (TRH) and thyroid-stimulating hormone (TSH). These hormones are what drive thyroid hormone synthesis and release. Methylation also supports the conversion of homocysteine into methionine, preventing homocysteine buildup that could contribute to inflammation and oxidative stress, which would otherwise cook your thyroid function ### **Sources of These Nutrients:** Again, the good news with this is that there are solid whole food and natural sources of these crucial nutrients. Make sure to eat enough of the following foods each week: - Pasture-raised eggs, daily - Grass-fed beef liver +heart , 2-3x weekly - Grass-fed red meat, daily - Raw dairy, daily - Pastured butter, daily - Avocados, daily With the fundamental nutrients out of the way, let's now dive even deeper into the specifics of thyroid function, first looking at the friction to avoid...