As women age, their thyroid health becomes increasingly important. Here are 7 supplements that women over 50 should consider taking to support their thyroid health. These supplements can help regulate hormone levels and improve overall health.
As women age, the importance of maintaining a healthy thyroid becomes even more apparent. The thyroid gland is a small, butterfly-shaped organ located in the neck that plays a vital role in regulating metabolism, energy production, and hormonal balance. For women over 50, ensuring that the thyroid gland is functioning properly is not only essential for metabolic health, but also for overall health. As the body ages, hormonal changes can affect thyroid function, leading to conditions such as hypothyroidism or hyperthyroidism. To support thyroid health naturally, certain supplements may be particularly beneficial. This article explores seven essential supplements that women over 50 should consider incorporating into their daily diet to maintain a healthy thyroid.
Selenium
Selenium is a trace mineral that plays a key role in the process of converting the inactive thyroid hormone T4 into its active form, T3. Without sufficient selenium, this conversion process may be impaired, potentially leading to symptoms of hypothyroidism, such as fatigue, weight gain, and depression. Selenium’s antioxidant properties also help protect the thyroid gland from oxidative stress caused by free radicals. According to the National Institutes of Health (NIH), selenium deficiency has been linked to thyroid dysfunction and autoimmune thyroiditis, the latter of which is more common in women over the age of 50. Therefore, selenium supplementation can be an effective strategy for maintaining thyroid health and alleviating age-related thyroid issues. [Source: NIH](https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/)
Vitamin D
Vitamin D is best known for its role in bone health, but it also has an important impact on thyroid function. This fat-soluble vitamin acts as a hormone in the body, influencing the activity of thyroid cells. Studies have shown that low vitamin D levels are associated with autoimmune thyroid diseases such as Hashimoto’s thyroiditis and Graves’ disease. For women over the age of 50, maintaining adequate vitamin D levels is essential not only to support thyroid health, but also to boost immune function. A study published in the Journal of Clinical Endocrinology & Metabolism found that vitamin D supplementation improved thyroid function in patients with autoimmune thyroiditis. Regular sunlight exposure, dietary intake, and vitamin D supplementation are recommended to ensure adequate vitamin D levels. [Source: Journal of Clinical Endocrinology & Metabolism](https://academic.oup.com/jcem/article/97/4/1154/2835191)
Iodine
Iodine is an important component of the thyroid hormones, thyroxine (T4) and triiodothyronine (T3). Without sufficient iodine, the thyroid gland cannot produce these hormones, resulting in hypothyroidism. Although iodine deficiency is uncommon in developed countries due to the widespread availability of iodized salt, certain populations, especially older women, may still be at risk. Factors such as reduced dietary intake, digestive problems, and the use of certain medications can all contribute to iodine deficiency. Iodine supplementation helps ensure that the thyroid gland has the raw materials it needs to function optimally. However, it is important to be cautious with iodine supplementation, as excessive intake can also lead to thyroid dysfunction. It is recommended to consult a healthcare provider for personalized advice. [Source: American Thyroid Association](https://www.thyroid.org/iodine-deficiency/)
Magnesium
Magnesium is an important mineral that is involved in a variety of biochemical reactions in the body, including those related to thyroid function. It helps promote the conversion of T4 to T3 and supports the overall health of the thyroid gland. Magnesium deficiency is common in older adults and can exacerbate thyroid-related symptoms such as fatigue, muscle weakness, and mood disturbances. A study published in the Journal of the American College of Nutrition highlights the importance of magnesium in maintaining thyroid health and shows that magnesium supplementation can improve thyroid hormone levels and reduce symptoms of hypothyroidism. Therefore, ensuring adequate magnesium intake through diet and supplementation can greatly benefit women over the age of 50. [Source: Journal of the American College of Nutrition](https://www.tandfonline.com/doi/abs/10.1080/07315724.2015.1080120)
Zinc
Zinc is another essential mineral that supports thyroid health by promoting the synthesis and metabolism of thyroid hormones. It plays a vital role in the conversion of T4 to T3 and supports the immune system, which is especially important for preventing autoimmune thyroid disease. Women over 50 may experience decreased zinc absorption, so it is important to focus on dietary sources and supplements. A study in the journal Biological Trace Element Research found that zinc supplementation improved thyroid function and reduced symptoms in those with hypothyroidism. Therefore, ensuring adequate zinc levels can be an important strategy to support thyroid health in older women. [Source: Biological Trace Element Research] (https://link.springer.com/article/10.1007/s12011-013-9807-2)
Omega-3 fatty acids
Omega-3 fatty acids, found in fish oil and certain vegetable oils, have anti-inflammatory properties. Chronic inflammation is a contributing factor to many thyroid diseases, especially autoimmune diseases. Omega-3s help reduce inflammation, support immune function, and improve overall thyroid health. A study published in the American Journal of Clinical Nutrition showed that omega-3 supplementation reduced inflammatory markers and improved thyroid function in those with autoimmune thyroid disease. For women over 50, supplementing with omega-3 through diet or supplementation may be an effective way to maintain thyroid health and overall health. [Source: American Journal of Clinical Nutrition](https://academic.oup.com/ajcn/article/93/5/1062/4597890)
Vitamin B12
Vitamin B12 is essential for energy production, nerve function, and red blood cell formation. It also plays a role in thyroid health by supporting the metabolism of thyroid hormones. Vitamin B12 deficiency is common in older adults due to reduced absorption, which can lead to symptoms such as fatigue, weakness, and cognitive decline. A study in the Journal of Thyroid Research found a correlation between vitamin B12 deficiency and thyroid disease, suggesting that supplementation may improve thyroid function and reduce symptoms in those who are deficient. For women over 50, ensuring adequate vitamin B12 intake through diet and supplementation is essential to maintaining energy levels and supporting thyroid health. [Source: Journal of Thyroid Research](https://www.hindawi.com/journals/jtr/2013/493938/)
Conclusion
For women over 50, maintaining a healthy thyroid is essential for overall health and quality of life. As you age, your body undergoes hormonal changes and your risk of thyroid dysfunction increases. Supplementation with selenium, vitamin D, iodine, magnesium, zinc, omega-3 fatty acids, and vitamin B12 can provide essential support for thyroid function. Not only do these supplements aid in the synthesis and metabolism of thyroid hormones, they also help reduce inflammation and support the immune system. By being proactive about maintaining thyroid health through supplementation, women over 50 can improve their energy levels, metabolic health, and overall vitality. It is always best to consult a healthcare professional before starting any new supplementation regimen to ensure it fits your individual health needs and condition.
