Zinc Deficiency Signs and Symptoms and What to Take

Zinc deficiency and its Role in Mental Health


By now you are familiar with a deficiency in B12 here, Vitamin D here  or  low magnesium and how it can have an impact on mood and behavior such as its role in depression, anxiety and ADHD.  But you may not realize that over 2 people billion worldwide are deficient in zinc and this mineral deficiency also plays a role in your mental health. 

It has been shown that a zinc deficiency leads to changes in the hippocampus and the prefrontal cortex of the brain.  A zinc deficiency also leads to excessive amounts of glutamate activity in the brain.  This leads to brain inflammation and excessive free radicals and oxidative stress. 

View the symptoms below to see if this sounds like you. With a zinc deficiency, you may not only exhibit anxiety or depression but there are other tell-tale signs such as lack of taste or a skin issue.  

Zinc Deficiency Symptoms


I did not go into detail on each of the symptoms but I did address some of the mental health issues associated with a zinc deficiency in more detail. 

  • Weak immune system: When you first come down with a cold, take zinc acetate lozenges to reduce the duration of the illness. I like and use Enhanced Zinc lozenges by Life Extension.
  • Acne/adult acne: Zinc has anti-inflammatory and antioxidant properties. Research has shown that those with acne have lower zinc levels. 
  • Eczema, psoriasis: Rats and mice deficient in zinc develop a skin condition that is similar to psoriasis.
  • Hypothyroidism: Zinc is a cofactor mineral needed for thyroid hormone function. With decreased zinc levels, the thyroid can become underactive.  It also plays a role in converting T4 to T3 and is needed to bind active thyroid hormone to DNA cells. 
  • Depression: While it is known that B vitamins can make an impact for those with depression, it is not as well known that a zinc deficiency can also affect one’s mental health. A study found that rats fed a zinc restricted diet had depression, poor motivation and withdrew from social behavior. Zinc is also involved in the pathway for the body’s production of neurotransmitters.  Zinc is also necessary for B6 to be converted into its active form which in turn plays a role in the conversion of tryptophan to serotonin.   
  • Loss of appetite
  • Loss of taste/impaired sense of taste: This along with the decrease in appetite can often be the first clue that brain inflammation related to a zinc deficiency is present.
  • ADHD: Zinc assists with the production and regulation of melatonin. Melatonin is an important factor in the pathophysiology of ADHD due to its modulation of dopamine. There have been numerous studies looking at zinc levels and the relationship to ADHD.  These studies have shown that those with ADHD have significantly lower zinc levels.  Four studies have shown positive results for zinc in the treatment of ADHD. 
  • Aggression issues
  • Brittle nails, white spots on nails
  • Body odor
  • Hair loss
  • Fatigue
  • Slow wound healing
  • Sensitive to strong smells/strong odors
  • Anxiety: too much copper and too little zinc
  • Adrenal fatigue: uses up a lot of zinc
  • Psychiatric disorders in the elderly (65 and older) such as dementia, psychotic disorders, bipolar. One study found a high prevalence of zinc deficiency in the patient group versus the Control group.

Who is at Risk

  • Vegans/vegetarians: These diets tend to be high in copper and low in zinc.
  • Elderly
  • Athletes who sweat a lot
  • Pregnant women
  • Those with chronic digestive disorders (i.e.: low HCL, Acid reflux, GERD, IBD, IBS)
  • Chronic stress
  • During trauma, surgery, burns (to aid in healing)
  • Those with cataracts, macular degeneration
  • Those with celiac disease
  • Those who consume a lot of grains (the Phytates content blocks zinc absorption)
  • Those who eat the SAD and don’t get enough of zinc rich foods.

What Causes you to Lose Zinc

person smoking

  • Those who sweat a lot/athlete
  • Sugar/SAD
  • Alcohol
  • Smoking
  • Too much copper in the diet
  • Oral contraceptives
  • Infection
  • Puberty
  • Nutrient deficient diet/vegetarian or vegan diet

Foods that Contain Zinc


Many of your vegetarian sources of zinc are only as nutrient rich as the soil that it is grown in.  Our soil is depleted which means your food has less nutrients.  Plants sources due to the phytic acid may also not be bioavailable as zinc sourced from non -vegetarian sources such as seafood and beef. 

  • Beef/red meats
  • Eggs
  • Seafood (crab, shrimp)
  • Legumes
  • Spinach
  • Oysters
  • Pumpkin seeds
  • Cooked split peas
  • Sesame butter
  • Lima beans
  • Pecans
  • Brazil nuts
  • Almonds
  • Walnuts

*Phytates in legumes and nuts may inhibit absorption. For this reason, soaking is always a good idea!

What to look for in a Supplement

Vegetarians may want to consider zinc supplementation due to the difficulty absorbing zinc from non- meat sources such as from plants, legumes, nuts and seeds.  According to the Institute of Medicine’s report, vegetarians require 50% greater intake of zinc given that the major source in the diet is grains and legumes which contain high amounts of phytic acid. 

It is best to choose a high- quality supplement that says zinc glycinate, zinc picolinate or amino acid chelated zinc.  For general health, take 15-20 mg of zinc per day and take it with food as otherwise it will cause an upset stomach.  Therapeutic doses are higher and depending on the need, range from 30-75 mg. per day.  This range is typically safe for several months or longer but use therapeutic dosing under the guidance of a professional. 

If you are using zinc for general health, it is best to take it within your multivitamin/mineral supplement since minerals are interconnected and balance amongst them is important.  If you are taking zinc for therapeutic reasons, be sure to look at how much is in your multi (and what form it is in) and then add in a supplement to get into the therapeutic range.

Zinc must be in balance with copper due to competition for receptor sites.  The ratio should be 15:1 of zinc to copper. The foods that contain more zinc in a bioavailable form and less copper are oysters, beef, lamb, crab, shrimp, sesame seeds and macadamia nuts.  Copper is much easier to get from the diet than zinc and you can find some supplements that are copper free. 

Many Americans are too high in copper and too low in zinc.  For instance, this unbalanced ratio has been linked to schizophrenia, anxiety, learning disabilities and autism.  Copper can come from copper IUD, copper pots, copper pipes, dental amalgams, pesticides and medications such as oral contraceptives. 

Copper is also stored in the liver so it is also beneficial to provide liver support such as with dark bitter greens, beets and lemon water. 

Bottom Line: If you are struggling with a mental health issue, hypothyroidism or a skin concern, look at your diet to see how much zinc you are getting from your foods. If you have digestive issues, take into consideration that this impacts the assimilation of your nutrients, including zinc.  In the end, zinc may help you but most likely your issue is multifaceted and zinc is playing a role but is not the only component of your health issue.  For instance, if you are a vegetarian, zinc may not be the only nutrient that you are deficient in. 


Bauman, E. & Friedlander, J. (2014) Foundations in Nutrition.  CA: Bauman College

Hoffer, A, Walker, M. (1978) Orthomolecular Nutrition. Keats Publishing. 156-7.








If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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Fluoride’s Impact On Your Health

Fluoride and It’s Impact on Your Health

glass of water


Myth: Fluoride is Safe


On January 25, 1945, Grand Rapids Michigan became the first community in the US to fluoridate the drinking water to prevent tooth decay.  What was not realized by citizens at the time is that fluoride is now considered a neurotoxin and can have many negative health effects from ingesting it. 

Fluoride is found in water, processed beverages, toothpaste and some medications.  Many of us are led to believe not only that fluoride is harmless but that we also need to consume it.  Fluoride is found naturally occurring in some areas and can lead to naturally high fluoride levels in some water supplies. However, just because fluoride may be there naturally, does not mean it is safe. Fluoride is for the most part added to the water supply and is not a naturally occurring ingredient.

Most countries do not add fluoride to their water, including 97% of western Europe.  In the US, more than 70% of the water is fluoridated.


toddler boy

Research is showing that children being exposed to fluoride can have various health effects.  Fluoride is now being associated with ADHD and other mental disorders.  A study looked at 4-17-year old’s and data was collected in 2003, 2007 and 2011.  They found that water fluoridation in 1992 significantly positively predicted the prevalence of ADHD in 2003, 2007 and 2011. The states that have heavily fluoridated water also have high ADHD levels. 

Not only may it be causing ADHD in your child.  But it is impacting our health in many other ways as well. 

There is evidence that fluoride impacts the thyroid gland.  It has been found that there are higher rates of hypothyroidism in areas of fluoridated water.  Fluoride has been shown to block the uptake of iodine which is necessary for adequate thyroid function.

Fluoride has been shown to have lack of effectiveness in preventing tooth decay. The CDC claimed that dental caries declined in the second half of the 20th century but they did not mention that this happened in all western nations, regardless of whether they had fluoridated water or not.  Most of these countries they looked at did not have fluoridated water. Dr. Mercola, in his article “You’re still told fluoridation prevents tooth decay, but science proves otherwise” sites various examples of countries that have eliminated fluoridation yet rates of cavities continues to decline. 

What Fluoride Can Do to Your Health


  • Linked to the lowering of IQ in children
  • It accumulates in the body over time so even though you may ingest small amounts, this builds up over years and can contribute to health issues. (think of that small amount of toothpaste that gets swallowed, not just one time…)
  • Kidney disease
  • Cause calcification of the pineal gland (pineal gland is responsible for melatonin production) hint: sleep issues?
  • Arthritis
  • Bone disease
  • Ulcers
  • Infertility
  • Discoloration of teeth
  • Hypothyroidism (can block iodine uptake)
  • Disrupts the immune system
  • Uterine cancer
  • Cause ADHD symptoms

Where Fluoride is Found


  • Toothpaste
  • Fluoride mouth rinse
  • Fluoride treatment from dentist office, applied topically to teeth (this may be the only benefit to using fluoride)
  • In your water
  • Medications such as Cipro (antibiotic), Flecainide (used to treat arrhythmia), Niflumic Acid (used for joint and muscle pain), Voriconazole (for fungal infections). These meds contain organofluoride which metabolizes into fluoride.
  • Processed drinks (that use fluoridated water to make their products) such as sodas, juice, sport drinks and some beers
  • Some dry infant cereals (more info at www.fluoridealert.org)
  • Teflon pans
  • Canned soups

Ways to Minimize Fluoride Exposure

cooking pot

  1. Switch to different cooking pots and pans such as cast iron, ceramic, glass, stoneware and stainless- steel cookware.
  2. Look for a toothpaste that does not contain fluoride. Just because it is a “natural” brand, does not mean it does not contain fluoride. The two that I like (no affiliation) are Revitin www.revitin.com  and Earth Paste www.earthpaste.com
  3. Use a fluoride filter system. I like the Berkey as it is cost effective and easy to use. (you will need to purchase the fluoride filter). (again, no affiliation) www.berkeyfilters.com
  4. Cut down on the processed drinks. You don’t need these drinks in your diet for many other reasons but this is one more good reason to avoid juices, sodas, plastic bottled waters and sport drinks. As for the beer, I will leave that one up to you. 

How to Flush out Fluoride

sushi roll

Dr. Mark Sircus states that chelation will not work to remove fluoride from the body and that the only method is to load the body with iodine as this will displace fluoride from cell receptors and will flush the fluoride out in the urine.  You can get iodine from seaweeds such as nori, wakame, kelp or dulse. Seafood such as salmon, lobster, scallops, cod and shrimp are also good sources of iodine. Foods that contain iodine, but in lower amounts, include cranberries, potatoes, strawberries and navy beans. 

If you decide to detox from fluoride, you should work under the care of a holistic professional as the detox may trigger some symptoms such as headaches, agitation and heart palpitations as the fluoride is being released.  In addition to that, most during the detox will also need additional liver support and nutritional support. 

If you are not sure if your water is fluoridated, request a water report from http://www.ofmpub.epa.gov


Bottom Line: You do not need to consume fluoride and in fact should avoid it as much as you can. If you have ADHD or hypothyroidism (or any of the above-mentioned health issues for that matter), consider the fluoride in your diet as a contributing factor. Minimize your exposure and detox safely under the guidance of a professional. 












If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

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How to Know if You Have Hypothyroidism

Your Thyroid: Did your Test Results Come Back Normal?

(But you still feel like crap)stressed person



An underactive thyroid is not always the easiest thing to pinpoint when you have so many symptoms that seem random to you.  And only more recently are doctors starting to recognize that an unbalanced thyroid can have an impact not only on your physical health but your mental health as well.  The symptoms of hypothyroidism can also look like symptoms of other health issues, thus getting the proper diagnosis can take a long time.  If you see your doctor and share your symptoms of stress, fatigue, anxiety or depression, she may place you on antidepressants.

This may occur even after the blood work with the TSH test done. 

Stress, depression, anxiety, tiredness, and other emotional and mental states can mask a thyroid imbalance.  Depression is now the number one mental illness (it used to be anxiety) but are we not looking deep enough to find out what may be causing the high rate of these mental health issues?  Not to say that hypothyroidism is at the root of all mental health issues but it should be looked at thoroughly and from a functional range standpoint before  it can be ruled out.

 If you had your thyroid tested you ideally want your TSH levels to be in the range from 1.8-2.8 mIU/L.  (others state that most feel better when their TSH is in the range of .8-2.5) 

Normal TSH lab results are considered in the range of .50-5.00. Some labs have updated this and set the upper limit to 3.0 mIU/L.  What if your levels fall into this range yet you have many of the low thyroid symptoms?  Hopefully your doctor did a complete panel to look also at your T4 and T3 ranges.  It is possible to have signs of hypothyroidism when your TSH  levels are within what is considered the “normal range”. 

The issue most often arises when your doctor only tests TSH and this is in the “normal” range. The worst part is when you hear the doctor say “Your blood work is great.  You are fine”.  Yet, you don’t feel fine.  Instead they tell you it is in your head and prescribe an antidepressant or anti-anxiety medication.

Reference ranges on lab work may differ from one lab to the next and from one geographic location to the next. Experts recommend testing 120-200 patient samples for establishment of a statistically significant reference interval.  What I don’t like about these ranges provided on standard blood work is that it is there to diagnose disease for the most part, not to prevent disease. The other issue I have is that these ranges are based on the patient samples. Look at the average American nowadays. Does the image of health come to your mind or one of an unhealthy overweight person?

Functional ranges look at a smaller range so that health issues can be addressed before it turns into a full -blown disease.  

Make sure all parts of the thyroid get tested. You can have normal TSH and still have low thyroid.  Your T4 converts into T3 which is the active form of thyroid hormone and this conversion happens in the liver and needs an enzyme group  and selenium to make this conversion. Some doctors test TSH and T4 and still all looks good. You want to see the T3 test results too!  Essentially you want all the pieces to the puzzle not just a few. 


Functions of the Thyroid

  • Supports hair and skin health
  • Supports bone density
  • Controls respiration rate
  • Supports conversion of beta-carotene to vitamin A
  • Maintains body temperature and tolerance to extreme heat or cold
  • Helps maintain muscle tautness
  • Controls metabolism-it controls the speed of every chemical reaction in all cells
  • Controls the rate at which cells burn fuel for energy
  • Supports mental acuity and memory
  • Supports serotonin synthesis
  • Sets heart rate tempo
  • Regulates cholesterol


  What Causes Hypothyroidism?

millet stalks

  • Most common cause is auto-antibodies such as in Hashimoto’s disease (an autoimmune condition)

o   Hashimoto’s is 7x more common in women, age of onset is usually 40-60 but 1-2% of school age children can be affected.

  • Genetics can play a role in autoimmune hypothyroid
  • Those with Hashimoto’s also have a prevalence for celiac disease
  • Thyroid cancer
  • Medications such as lithium, excess estrogen (i.e.: birth control pills), estrogen dominance
  • Cofactor deficiencies such as iodine, zinc, c, selenium, iron, vitamins A and B complex (can be caused from excessive dieting, anorexia)
  • Stress/elevated cortisol
  • Excess halogens (i.e.: chlorine/chloride, bromide, fluoride)
  • Leaky gut syndrome
  • Food sensitivity
  • Candida

The Difference Between Hypothyroidism and Hashimotos

Hashimoto’s is an autoimmune disease that effects the thyroid gland. The antibodies react against the proteins in your thyroid gland causing gradual destruction of the gland itself.  This makes it unable to produce the thyroid hormones your body needs.  It is essentially attacking self and seeing self wrongly as an invader. If your thyroid issue turns out to be Hashimotos than you have an autoimmune disease (AI).  All AI diseases need immune and gut support from a holistic perspective. 

With Hashimotos disease, you can have periods where your thyroid is functioning properly or even over active and you may have temporary hyperthyroid symptoms and then you return to hypothyroidism symptoms.  This cycling back and forth is common with Hashimotos. For instance, you may feel for a period, anxious, can’t sleep, have diarrhea, and weight loss and then followed by a period of depression, fatigue, constipation and weight gain.  Eventually, as the attack continues, the gland will over time have less ability to function.

Hypothyroidism is not a disease but is a condition.  It is a state of a sluggish thyroid.  With hypothyroidism, you have a problem with your gland. With Hashimotos you have a problem with your immune function. 

How Do I Know if I Have Low Thyroid/Hypothyroidism?

person sleeping

Symptoms Include:

  • Loss out outer 1/3 of eyebrow
  • Yellow bumps on eyelid
  • Chronic constipation
  • Depression, moodiness
  • Fatigue/chronic
  • Excess hair loss/thinning hair
  • Weight gain/slow metabolism
  • Cold hands and feet
  • PMS
  • Cry easily
  • Dry flaky skin
  • Nervousness
  • Slow heart rate and/or heart palpitations
  • Muscle weakness
  • Feel better post exercise
  • Can’t breathe deeply enough
  • Poor memory/brain fog
  • Low body temperature
  • Excessive sleeping
  • Trouble getting up in the morning
  • Increased number of infections
  • Dizziness/vertigo
  • Lack of sweating when exercising
  • High cholesterol
  • Rheumatoid Arthritis
  • Digestive issues (GERD, acid reflux, upset stomach, bloat, gas )

If you suspect low thyroid, see you doctor and ask for a hormone panel that looks at not just your thyroid stimulating hormone (TSH) but your T4 and Free T3 and an antibody test as well to look for autoimmune hypothyroid. If your doctor does not want to do a complete thyroid panel you can get the test done yourself from  www.directlabs.com. Here you can order the free T’s, TSH and antibody panel for $159.  Most holistic nutritionists and ND’s can interpret and explain the results to you.  (note: testing is available in most states but not all)


Thyroid Dysfunction Causes

glass of water

Insulin imbalance: This can happen when you are eating a diet filled with processed, refined carbs and sugar along with weight gain.  This poor blood sugar control can also contribute to dysbiosis which is when the gut microbiome is out of balance.  This impaired gut health can lead to poor immune function, can stress the adrenals, slows your body’s natural detox process and can lead to hormonal imbalances.  These health issues can also contribute to poor thyroid function.

Stress: Not just one stressful event, but the daily chronic stress can place a burden on the adrenal glands and can alter the brains communication with the thyroid.  Stress can slow the conversion of T4 to the active form, T3, can slow the detox process of the liver, and can contribute to leaky gut syndrome.  This can lead to immune dysfunction which contributes to an increased risk of Hashimoto’s, an autoimmune thyroid condition. 

If you have adrenal fatigue, your thyroid gland can eventually wear out and lead to sluggish thyroid function. 

Gut infection: It is possible that correcting a gut infection such as H pylori can have a positive impact on the thyroid, especially for those with Hashimotos.  There is not a lot of research in this area but a study of ten patients did show this to be effective.  In order to heal a gut infection one must support gut health first with diet and nutrition and then address the gut infection.  If you address the infection first without supporting your body it is possible that it will be difficult to rid the body of the infection. 

Toxins: Research is showing that toxins may be responsible for changes in thyroid function.  This research focused on flame retardant chemicals.  Living in a home with a high amount of flame retardant chemicals has been shown to be linked to an increased rate of thyroid cancer.

Fluoride: A British study found a strong correlation between the areas where fluoride content was highest with a higher risk of developing hypothyroidism.  It was found that areas that had fluoride levels above .3 milligrams per liter (mg/L), the risk rose by 30%.  In the US the minimum standards for drinking water fluoridation are set at .7 mg/L. This means that if you live in the US your risk of hypothyroidism may be even greater.  If you want to know if fluoride has been added to your water, get a water report at http://www.ofmpub.epa.gov

Support Your Thyroid with Nutrition

balanced meal

  • Go gluten free: based on surveys many have found that a gluten free diet is one of most helpful interventions when dealing with hypothyroidism. Check your thyroid medications to make sure they are gluten free as most are but some are not! Visit glutenfreedrugs.com to check your medications.
  • Go Casein Free: Some people also find they do better without dairy in the diet as well. Dairy sensitivity testing is an option or remove dairy for several weeks and note how you feel.  Check packaging for hidden dairy.  Go to enterolab.com for stool testing 
  • Check your gut health: gut disorders such as celiac and h-pylori can interfere with the absorption of thyroid medications. If you want to know more about the gut and thyroid connection read “Hashimoto’s- the root cause” by Dr. Wentz.
  • Balance your blood sugar: Include protein and fat with every meal, eat every two to three hours at first and then as blood sugar balances you can go longer without eating; avoid fruit juice and processed foods; eat within one hour of wakening; don’t fast and if you eat carbs add some protein and fat to them.
  • Get your adrenals checked for adrenal fatigue: Questionnaires are available online, read Adrenal Fatigue by Dr. Wilson or take an adrenal salivary index test from direct labs. (Most doctors will mention this saliva at home test) Support your adrenals by reducing caffeine, add in relaxation techniques such as yoga or meditation, include Adaptogenic herbs, get plenty of rest and balance blood sugar!
  • Include iodine rich foods for thyroid support such as sea vegetables and sea food, shellfish, iodized salt (switch out table salt for Himalayan or Celtic sea salt). Iodine’s main function is the synthesis of thyroid hormones. (note: test first, if you have Hashimoto’s you may not need iodine and may want to avoid iodine supplementation)
  • Water Filtration System: Fluoride in the water can block the uptake of iodine. Purchase one that also removes chlorine. The one that I use is the Berkey (www.berkeyfilters.com)
  • Tyrosine which can be found in cottage cheese, beef top sirloin, turkey and eggs
  • B complex: to get more of your B’s in the diet include nutritional yeast, organ meats, fish, poultry, eggs, nuts seeds, mushrooms and avocado and leafy greens (animal products are the only natural source of B12)
  • Selenium: low selenium correlates with low thyroid. Add in brazil nuts, crimini mushrooms, garlic, beef, fish, seafood, turkey and chicken (celiac malabsorption can cause selenium deficiency)
  • Zinc: pumpkin seeds, seafood, meat, eggs, lamb, peas,
  • Essential Fatty Acids: salmon, sardines, mackerel, canned white tuna, chia seeds, walnuts, pastured eggs, flax oil,
  • Ashwagandha: This Adaptogenic herb is known to help you adapt to stress and can help to balance hormones, including the thyroid. It can be useful to balance cortisol, promote insulin sensitivity, and stabilize your mood.
  • Guggul: This herb may enhance the conversion of T4 to T3.  
  • Vitamin A: butter, egg yolk, whole milk, shrimp
  • Vitamin D3: cod liver oil, seafood, eggs, liver, shiitake mushrooms, oysters, salmon, sardines, herring,
  • Vitamin C: yellow bell peppers, strawberries, oranges, limes, broccoli, kale, snow peas, watermelon, cabbage and white potato
  • Iron: iron supplementation is not recommended for postmenopausal women or adult males as too much iron can be toxic. Iron is a competitive nutrient competing with 10 other vitamins and minerals and thus iron should be taken away from your multivitamin/mineral.  Iron rich foods include liver, oysters, mussels, beef, fish, poultry, kidney beans, lentils, potato with the skin on, cashew nuts and tofu.
  • Thyroid Supplementation: use natural whole thyroid products as you need all parts of the thyroid, not just T4 and/or T3. If you have Hashimoto’s then start with a T3/T4 medication and then while supporting the body,  switch to a natural whole thyroid supplement-the reason being that for some the whole thyroid product may initially cause more antibody production. 
  • Eat balanced meals throughout the day, add color, variety to your plate, eat whole living foods!
  • AVOID: Bromine. This is found in pesticides, plastics, commercial baked goods, soft drinks and fire retardants. Bromine may play a role in poor iodine uptake and may lead to iodine insufficiency.
  • AVOID: processed soy products. Avoid sulfa drugs or antihistamines unless necessary. 

A Word of Caution: Please note that a holistic nutritionist will address hypothyroidism and Hashimotos differently. For instance, you may need to reduce goitrogenic foods in the raw state for hypothyroidism but not for Hashimoto’s. For AI, you will need to support the immune system.  Work with a professional who can help you feel better.  If your test results do determine low thyroid, it is still very important to rule out an AI thyroid condition! 


If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Get her Food Swap Guide here to get started on your health journey today! Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.


Arem, R. (1999) The Thyroid Solution. NY: Ballantine Books

Balch, P.  (2012) Prescription for Herbal Healing. NY: Penguin Group

Bauman, E., & Friedlander, J. Therapeutic Nutrition. Part 1.  Pengrove, CA: Bauman    


Gaby, A. (2006) The Natural Pharmacy. NY: Three Rivers Press

Hoffman, D. (2003) Medical Herbalism. The Science and Practie of Herbal Medicine. VT: Healing Arts Press

Mars, B. (2007) The Desktop Guide to Herbal Medicine. CA: Basic Health Publications

Marz, F. (1999) Medical Nutrition. OR: Omni Press






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