You hear that you can get everything you need from food. Then you hear that you need supplements. I was taught one thing in nursing school and heard something different after graduation. When I have a question, I want science. Do not send me marketing, send me science.

Why I started looking into supplements for Hashimoto’s

In nursing school, I was taught that you could get everything you needed from food. After college, I heard scientists and doctors explain why they believed supplements had a place. At first, I was conflicted. So I researched. That is my go-to.

As a registered nurse, holistic health educator, and someone with Hashimoto’s, I want to understand what I’m taking and why.

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Dr. Mark Hyman’s quote below describes the gap between ideal conditions and daily life. I certainly don’t eat only wild foods that I hunt and gather. I live in the country, but there are still things in the air around my house. I have stress, and I don’t sleep nine hours a night.

I created this flowchart for my private clients to help organize these decisions. It is education, not a prescription. You make your own decisions with input from your health board of directors, including your doctor.

Sidenote: If you haven’t heard me talk about it yet, I believe you are the CEO of your health. You make the ultimate decisions. You also assemble a team, or “board of directors” to help you make the best decisions possible. Each person on your team (doctor, therapist, pharmacist, nutritionist, etc) advises you to the best of his/her ability.

Start with sleep, stress, and hydration

The foundation of my supplement plan is how much and how well you sleep, your stress level, and how hydrated you are. These can change daily. They need your attention even when you’re taking supplements.

Pick one thing to work on over the next two weeks. If you pick too many things, then nothing gets done.

You might start with improving your sleep or reducing your stress. Choose the foundation you want to focus on and write down one way you’ll work on it.

The numbered steps are how I organize the options. What you choose depends on what you are trying to support and what may be missing.

Step 1: Activation

I think about activation differently from supplementation. Activation supports your body’s own pathways. Supplementing fills in gaps where you aren’t getting enough.

The Nrf2 pathway is involved in your body’s antioxidant production and response to oxidative stress. That is why it has my attention. I want to support what the body can do for itself. There are ways you can “activate” this pathway, or tell it to get back to levels of production it directed when you were in your twenties.

Nrf1 is involved in mitochondrial health. Mitochondria are the little energy-producing parts of your cells. Your cells need energy to do their work. This is another thing you can “activate” in your body.

Collagen production is another part of the body’s work that I consider when thinking about activation. Most people think “supplementation” when they hear collagen. I want your body to make collagen, too. It’s one of your body’s jobs, it just slows as you age. We often think about collagen in connection with hair, skin, and nails. In this episode, my interest also includes gut health.

Activation comes first in my framework because I want to support the body in doing what it is designed to do. Then I look at the ingredients it needs.

Step 2: Omega-3s

Omega-3s are building blocks your body uses for healthy skin, nerves, and mental function. A Western diet may leave gaps here.

I want to give my brain the ingredients it needs to function well. That is why I look at omega-3 intake early in the flowchart.

The practical side matters, too. For my family of six, I chose an omega supplement that fits a real life scenario. We were more likely to take one capsule a day than several smaller ones. So I look for a product that gives as much good fats as possible in one gelcap. (My kids learned to swallow these as preschoolers; they called them “the slippery ones.”)

That was a choice about our routine. Your routine may be different.

Step 3: Minerals

Minerals are involved in many enzyme reactions throughout your body. Your muscles also use minerals when they move and relax.

A multi-mineral can help fill gaps in mineral intake. It is different from taking one mineral, such as magnesium or calcium, on its own.

I include a multi-mineral in my routine. Sometimes, you’ll find a multi-nutrient that fits your situation that has a lot of minerals as well as vitamins and other micronutrients. That’s great! My point in this step is not to neglect the vitamins, but to ensure the minerals get a spot on your list.

Step 4: Other nutrients

Supporting your body’s antioxidant production doesn’t remove the need for healthy food. Food provides other nutrients, including phytonutrients, carotenoids, flavonoids, and resveratrol.

If you aren’t getting enough of something, that is where supplementation comes in. It fills a gap.

Vitamin D

I have talked about low vitamin D and Hashimoto’s because they have been linked. Vitamin D belongs in this part of the flowchart when you aren’t getting enough.

Where I live, winter is part of that conversation. Testing your vitamin D level is one way to learn more about where you are.

My experience with iodine

I have read conflicting views on supplementing with iodine and restricting it. There are very well-qualified experts saying to restrict iodine and other equally well-qualified experts saying to take more. Both have research and data to back up their recommendation.

So for this category, you almost have to run an “n of 1” experiment meaning you try it out for yourself. This is not something I would recommend doing initially in your Hashimoto’s decoding.

Personally, I tried extra iodine and noticed more Hashimoto’s symptoms. Due to that, I choose not to take additional iodine beyond what was in my multi-nutrient.

That is my experience. It is not a dose recommendation for you. Your doctor belongs on your board of directors for questions like this. Bring your concerns and your plans into that conversation.

Step 5: A targeted approach

This part depends on what you specifically want to support. Your concerns might include gut health, immune health, or mental focus.

For gut health, prebiotics and probiotics are examples of tools I have used. They have a different place in the flowchart than the foundational nutrients above. Episode 138 talks about prebiotic and probiotic fermented foods and gut health with Hashimoto’s.

You are looking at your own concerns and choosing tools that fit. You also need to look at how those choices are working for you.

Keep your supplement routine manageable

When I choose products, I consider how they fit together, how simple the routine will be, and what it costs.

If I only have to take one product, it is more likely to happen than if I have to take ten. That is one reason I look for ways to meet several needs without making my routine harder to follow.

One place I shop is Fullscript. I have used it for products such as omega-3s, vitamin D with K2, and prebiotics and probiotics.

I am a Fullscript affiliate, which means I earn a commission when you order through my link.

Give your body time, too. I don’t expect to notice a difference from every choice within a day. At the same time, I pay attention to how things are working for me, just as I did with iodine.

If you want help sorting supplement recommendations into what applies to your own situation, Hashimoto’s Discernment Coaching gives us time to work through your questions, your symptoms, your labs, and your life together.

This post is for informational and educational purposes only. Please discuss any questions, concerns, or plans with your trusted healthcare professional. These statements have not been evaluated by the Food and Drug Administration. Products discussed are not intended to diagnose, treat, cure, or prevent any disease.