T3, or triiodothyronine, is a hormone that is produced and secreted by the thyroid gland. It is needed for metabolism regulation in the body. Naturally increasing T3 production in the body is dependent on supplying the thyroid with the essential nutrients that it needs to function optimally and produce thyroid hormones. All nutrients required for T3 production can be obtained from whole foods in the diet, but they can often also be supplemented if the needed foods are unavailable.
Step 1
Eat foods containing iodine. Iodine is a dietary trace mineral that is required for T3 production. Healthy foods containing iodine include shellfish, kelp, garlic, lima beans, sesame seeds, soybeans, spinach, Swiss chard, summer squash and turnip greens. According to the University of Maryland Medical Center, 70 to 80 percent of iodine in the body is found in the thyroid gland. An iodine deficiency would cause an inability to produce T3 in the body.
Step 2
Consume foods that provide a source of dietary zinc. Zinc is a trace mineral that is needed in the body for other endocrine glands to function correctly in the process of signaling the thyroid to produce T3. Dietary zinc can be obtained by eating foods such as oysters, crab, beef, pork, chicken, turkey, yogurt, cheese, milk, cashews, almonds, peanuts and baked beans.
Step 3
Include foods rich in selenium in your diet. Selenium is a trace mineral that is used by the thyroid to produce and secrete T3. Foods rich in dietary selenium include Brazil nuts, shrimp, crab meat, salmon, halibut, brown rice, chicken, pork, beef and whole-wheat bread. Consuming selenium-rich foods on a regular basis helps to avoid any possible deficiency.
Step 4
Take a mineral supplement to ensure thyroid health. While minerals such as iodine, zinc and selenium are available from healthy food sources, busy lifestyle, financial obligations and geographical restrictions may prevent you from accessing the foods that are abundant in thyroid supporting minerals. A supplement containing them could be taken to naturally support thyroid and increase T3 production in the body.
References
- University of Maryland Medical Center: Thyroid Gland
- University of Maryland Medical Center: Iodine
- Oregon State University: Zinc
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Elson M. Haas, MD; 2006
- ''Essentials of Human Anatomy & Physiology'' Ninth Edition; Elaine N. Marieb R.N., Ph.D.; 2009
- ''Encyclopedia of Nutritional Supplements''; Michael T. Murray, N.D.; 1996
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