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TSH, or thyroid-stimulating hormone, modulates the release of hormones from the thyroid gland. Often used as a marker for stress, TSH is an indicator of thyroid function. (source, source)
Low TSH levels can be influenced by physiological factors related to thyroid function and the hypothalamus-pituitary-thyroid axis, where TSH is produced. From a nutritional perspective, insufficient intake of essential nutrients necessary for thyroid hormone synthesis can contribute to lower TSH levels. (source, source)
Limit selenium-rich foods: Intake of selenium has been associated with reduced TSH levels. (source) Selenium plays a key role in the conversion of T4 to T3, which downregulates TSH secretion. (source) Limiting the consumption of foods high in selenium aids in maintaining TSH levels. Recommendation: Monitor and limit excess consumption of selenium-rich foods, like organ meats, seafood, and Brazil nuts.
Prioritize sleep: Restricted sleep duration has been associated with lower TSH levels. (source) TSH is influenced by the circadian rhythm. Sleep deprivation disrupts this rhythm, leading to TSH suppression. (source) Recommendation: Strive to get 8 to 10 hours of sleep for optimal recovery and adaptation.
Avoid selenium: Supplementation with selenium has been shown to decrease TSH levels. (source) Selenium plays a key role in the conversion of T4 to T3, which downregulates TSH secretion. (source) Limiting the intake of selenium aids in maintaining TSH levels. Recommendation: Monitor intake and supplement concentrations.
High TSH levels can be influenced by physiological factors related to thyroid function and the hypothalamus and pituitary glands, which regulate TSH production. Nutritionally, vitamin D deficiency can impact thyroid function and contribute to elevated TSH levels. (source, source, source)
Prioritize foods high in vitamin D: Vitamin D intake has been shown to decrease serum TSH. (source) Vitamin D influences TSH through a variety of mechanisms, including autoimmunity and by direct influence on the thyroid through actions of the central nervous system and thyrotrophs, the glands that release TSH in the anterior pituitary. (source, source, source) Recommendation: Recommendation: Consume at least one serving of foods high in vitamin D daily.
One serving examples: Rainbow Trout (3 oz), Salmon (3 oz), Maitake Mushrooms (sliced) (1 cup), Fortified Milk (8 oz)
Perform breathwork and/or meditation: Breathwork has been shown to lower markers of stress. (source) Cortisol has been positively associated with TSH. (source) Stress increases cortisol production, which increases TSH by disrupting the hypothalamus-pituitary-thyroid (HPT) axis. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with vitamin D: Vitamin D intake has been shown to decrease serum TSH. (source) Vitamin D influences TSH through a variety of mechanisms, including autoimmunity and by direct influence on the thyroid through actions of the central nervous system and thyrotrophs, the glands that release TSH in the anterior pituitary. (source, source, source) Recommendation: Supplement with at least 2,000 IU of vitamin D daily during the spring, summer, and fall months. Increase supplementation to at least 4,000 IU during the winter months.
