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T3, or triiodothyronine, is a hormone that affects many organs and tissues throughout the body, playing a key role in metabolism and protein synthesis. Total T3 is a measure of the amount of hormone that is both bound and unbound to protein in the blood. (source)
Low total T3 levels can result from physiological factors affecting thyroid hormone production and conversion in the body. Nutritional deficiencies, particularly in nutrients like iodine, selenium, and zinc, can impair thyroid function, leading to decreased T3 levels. (source, source, source, source)
Prioritize iodine-rich foods: Iodine is essential for the production of T3. (source) T3 is composed of three iodine atoms, thus making iodine a crucial factor for the synthesis of T3. (source) Consuming iodine increases total T3. Recommendation: Consume at least one serving of foods high in iodine daily.
One serving examples: Greek Yogurt (1 cup), Seaweed (dried) (3 g), Cod (3 oz), Scallops (3 oz)
Train regularly: Exercise has been shown to increase serum T3. (source) Exercise activates the sympathetic nervous system, which stimulates the secretion of thyroid hormones, including T3, thus increasing levels in the blood. (source) Recommendation: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Supplement with iodine: Iodine is essential for the production of T3. (source) T3 is composed of three iodine atoms, thus making iodine a crucial factor for the synthesis of T3. (source) Supplementing with iodine increases total T3. Recommendation: Supplement with at least 75 mcg of iodine daily.
Elevated total T3 levels can often be linked to physiological factors related to thyroid gland function and metabolism. From a nutritional perspective, intake of nutrients like iodine and selenium can influence T3 levels. (source, source, source, source)
Limit Foods high in iodine: Iodine is essential for the production of T3. (source) T3 is composed of three iodine atoms, thus making iodine a crucial factor for the synthesis of T3. (source) Limiting the consumption of iodine decreases total T3. Recommendation: Monitor and limit excess consumption of foods high in iodine, like fish, dairy, and seaweed.
Eat slowly: Eating slowly has been shown to increase satiety and reduce calorie intake. (source, source) Individuals in a caloric deficit have been shown to have lower T3 levels. (source) Under-eating can cause the metabolism to slow down to conserve energy, which reduces the conversion of T4 to T3, thus decreasing serum T3 levels. (source) Recommendation: Make each meal last at least 20 minutes when consumed.
Avoid iodine: Iodine is essential for the production of T3. (source) T3 is composed of three iodine atoms, thus making iodine a crucial factor for the synthesis of T3. (source) Limiting the intake of iodine decreases total T3. Recommendation: Monitor excess iodine intake and iodine concentrations in supplements.
