31 Powerful Ways to Induce Autophagy in the Brain

February 9, 2024 Jordan Fallis

Autophagy is an absolutely essential biological process that plays a key role in the normal functioning and survival of your brain cells.

The word autophagy is derived from the Greek words auto and phagein.

Auto translates to “self”.

And phagein translates to “devouring”.

So autophagy essentially means “self-devouring”, or “to eat oneself”.

That may sound scary and something that you would want to avoid…

But it’s actually something you want to embrace and induce yourself.

Because autophagy is a self-cleaning mechanism within our cells, which helps your brain detoxify, repair and regenerate itself.

It destroys the old, damaged, and malfunctioning components of your cells – and rebuilds new and healthier ones instead!

It’s sort of like spring cleaning or replacing old parts of your car.

By inducing autophagy, we are clearing out worn-out and faulty cellular parts within our brain cells.

Our brain cells need to last a lifetime, so autophagy is our body’s unique way of naturally rejuvenating them and defending them from disease.

How Does Autophagy Affect Your Brain and Mental Health?

“What we’ve discovered is that autophagy protects against neurodegenerative diseases like Parkinson’s, Huntington’s and certain forms of dementia. If you switch on autophagy, you remove proteins rapidly, as well as protect against excessive inflammation. By learning how to influence this process, we are able to affect the progression of these diseases.”

— Dr. David Rubinsztein, professor of molecular neurogenetics at the University of Cambridge and UK Dementia Research Institute

Research shows that autophagy supports the central nervous system, improves brain function and reduces neurological cellular breakdown (136-138).

And studies suggest that autophagy is a built-in defense mechanism that detoxifies and clears the central nervous system (139).

But the autophagy process becomes less efficient as we get older.

And over time, our brain cells accumulate a variety of damaged organelles, abnormal and pathogenic proteins, and oxidized particles (141-142).

This clogs up the brain, accelerates cognitive aging, and even contributes to the development of dementia (140).

But autophagy doesn’t just decline in older individuals.

Even younger people with depression and schizophrenia have been shown to have deficiencies in autophagy pathways (162-163).

In fact, researchers have found a link between autophagy dysfunction and many neurodegenerative, neurodevelopmental and neuropsychiatric disorders, including (143-161):

Alzheimer’s disease
Parkinson’s disease
Huntington’s disease
Schizophrenia
Depression
Bipolar disorder
Frontotemporal dementia
Amyotrophic Lateral Sclerosis
Autism spectrum disorders
Fragile X syndrome
Mood disorders
Psychotic symptoms
Behavioural change

The good news is that you can do something about this.

You have the power to activate autophagy.

There are several reliable and natural ways to increase it.

And by doing so, you can reduce neuroinflammation, protect the nervous system, improve cognitive function, encourage the growth of brain cells, and even fight depression and Alzheimer’s disease (164-174).

Read on to learn more about how you can induce autophagy.

The Best Lifestyle Habits and Therapies That Induce Autophagy in the Brain

1. Exercise

Exercise is one of the best ways to boost autophagy in the brain.

Researchers have found that aerobic exercise induces neuronal autophagy (1).

They believe the reason why exercise improves cognitive function is perhaps because it increases autophagy in the brain (2).

Exercise is a stressor on the body, and the body induces autophagy so that your cells can recover from the stress. All it takes is 30 minutes of aerobic exercise to activate autophagy in the brain (3).

As a result, exercise increases neurogenesis and reduces neurodegeneration.

Many doctors and researchers recommend exercise as their number one piece of advice for optimal brain health.

You should find a sport or aerobic exercise routine that you enjoy, so that you’ll stick with it consistently.

2. Intermittent Fasting

“One of the major benefits of fasting is a dramatic increase in autophagy, followed by a massive boost in stem cell production.”

— Dr. Rhonda Patrick, PhD

Fasting is another biological stressor that promotes autophagy.

When you’re fasting, your body isn’t receiving nutrients, so it stresses out and triggers autophagy.

Researchers have found that fasting activates “profound autophagy” in the brain (24-26).

As a result, it can help treat neurological conditions and lowers the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease (27-28).

So how long do you have to fast to trigger autophagy in the brain?

Research suggests 24 to 48-hour fasts are ideal and have the strongest effects (29).

But long fasts are not very realistic and practical.

Luckily, even shorter fasts have been shown to significantly promote neuronal autophagy (30-31).

That’s why I personally eat all my food for the day within an 8-hour window, and then fast for the other 16 hours of the day.

You don’t need to go that long, but you should try to fast for at least 12 hours at a time.

The best way to get started is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day.

That should give you about 12-14 hours of fasting time.

3. A Ketogenic Diet

“Ketogenesis is like an autophagy hack. You get a lot of the same metabolic changes and benefits of fasting without actually fasting.”

— Dr. Colin Champ, MD

A ketogenic diet is a very high-fat, low-carb diet.

To follow the diet, you need to get most of your calories from healthy fats, and no more than 10 percent of calories from carbs (less than 50 grams of carbs per day).

When you restrict carbohydrate-rich foods – such as grains, sugar, and even potatoes, legumes and fruit – your body enters “ketosis”, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose.

And this be very beneficial and increase autophagy in the brain.

Researchers have found that ketosis is neuroprotective and reduces neurodegeneration by promoting autophagy in the brain (4-6).

Autophagy reduces amyloid beta, the main component of amyloid plaques found in the brains of patients with Alzheimer's disease (8-9).

An animal study also shows that ketosis reduces brain injury (during and after seizures) by activating autophagy (10).

I follow a ketogenic diet every so often.

Some of the best foods to eat if you follow a ketogenic diet include coconut oil, olive oil, pastured eggs, ghee, grass-fed meat, avocado, nuts and seeds.

These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Research also shows that the ketone bodies stimulates autophagy (7).

4. Circadian Rhythm, Melatonin and Deep Sleep

A baby sleeping. Sleep induces autophagy in the brain.

Getting enough high-quality sleep is very important if you want to increase autophagy.

I used to have very poor sleep and it was one of the main factors that contributed to my poor cognitive function.

Research shows that not getting enough sleep, and waking up intermittently throughout the night, negatively alters autophagy in the brain (11-12).

So it’s the length and quality of your sleep that matters.

That’s why I highly recommend getting at least 7 hours of uninterrupted sleep every night.

What can you do to improve your sleep?

Maintain a proper circadian rhythm
Promote the production and release of melatonin at night

Researchers have found that our circadian rhythm (sleep-wake cycle) controls autophagy and plays a role in cognitive decline (13-14).

Melatonin is a hormone released by your pineal gland, a small gland in your brain.

It helps control your circadian rhythm, and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

Melatonin has been shown to induce autophagy in the brain, and it reduces the risk of developing neuropsychiatric disorders (66-68).

Even mild changes in our external environment (i.e. blue lighting at night) can affect our circadian rhythm and reduce melatonin production, negatively altering autophagy and our cognition the next day (13-14).

This sleep supplement contains natural compounds that I’ve used over the years to promote the production of melatonin.

But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

5. Hot and Cold Exposure

Exposing yourself to both hot and cold temperatures can stress your cells and promote autophagy.

Several researchers have found that “heat stress” triggers autophagy and stimulates the autophagic process (15-18).

Autophagy and the heat-shock response are also tightly linked (19-20).

Researchers have found that cold exposure induces neuronal autophagy, and they believe it can reduce the risk of neurodegenerative diseases (21-22).

Research also shows that switching back and forth between cold and hot can induce autophagy (23).

So how does this translate into every day life?

Try switching back and forth between hot and cold in the shower.

Or spend time in a sauna or steam room, and then take a cold shower.

I personally like to go outside with minimal clothing in the winter, and then eventually come back inside and take a hot shower.

Cold plunges, cold baths and cryotherapy are some other ways to expose yourself to cold.

6. Hyperbaric Oxygen Therapy

Hyperbaric oxygen therapy (HBOT) is a treatment that enhances healing and recovery after injury to the central nervous system.

Patients inhale 100% oxygen in a total body chamber.

Usually, oxygen is transported throughout the body only by red blood cells. But with HBOT, oxygen is dissolved into all body fluids, including the fluids of the central nervous system.

This leads to oxygen being carried to areas of the body where circulation is diminished or blocked. As a result, extra oxygen can reach all damaged tissues, including areas that need to heal.

Several studies have shown that HBOT elevates and enhances autophagy in the central nervous system (41-44).

You’ll need to find a practitioner or clinic in your area that provides this treatment.

7. Acupuncture

Acupuncture is an alternative treatment that has been shown to induce autophagy in the brain (69).

One study found that acupuncture improved learning and memory, and protected brain cells, by upregulating the autophagy pathway (70).

Another found that acupuncture promoted the “autophagic clearance” of proteins from the brain that contribute to Parkinson’s disease (71).

I’m a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

In my experience, ear acupuncture is more effective than regular acupuncture.

I also lie on an acupuncture mat at home to relax before bed.

The Best Foods That Induce Autophagy in the Brain

8. Coffee and Caffeine

A cup of coffee on a plate with a spoon. Coffee induces autophagy in the brain.

Drinking coffee is another great way to induce autophagy in the brain.

Researchers have found that both regular and decaffeinated coffee rapidly trigger autophagy (32).

The polyphenols in coffee are also good for your brain health because they stimulate autophagy (32).

And other studies show that caffeine protects brain cells and lowers the risk of developing neurodegenerative diseases by inducing autophagy in the brain (33-35).

I drink one cup of high-quality coffee every morning.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it later in the day. I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep.

It’s also a good idea to try to consume the whole coffee fruit, instead of just the coffee bean or pure caffeine.

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded.

But that’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

And after years of careful clinical research, scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function.

Coffee fruit concentrate is included in the Optimal Brain supplement.

9. Green Tea

Epigallocatechin-3-Gallate (EGCG) is the main polyphenol found in green tea.

It’s been shown to have anti-inflammatory and neuroprotective effects.

Researchers have found that EGCG stimulates autophagy in the brain, protects against brain cell toxicity and may help treat neurodegenerative disorders (36-38, 40).

It also improves learning and memory after chronic stress by restoring autophagic flux in the brain (39).

I personally drink organic green tea regularly, usually in place of coffee on days when I’m relaxing.

I also take Optimal Antiox, a supplement that includes green tea extract and EGCG.

10. Coconut Oil and Medium Chain Triglycerides (MCTs)

Coconut oil is one of the best foods for your brain.

It’s especially important if you want to support your thyroid.

But it can also stimulate autophagy in the brain by increasing ketone levels (45-46).

I eat one or two tablespoons of coconut oil almost every day now to boost ketones and induce autophagy in my brain.

The medium-chain triglycerides (MCTs) within coconut oil are responsible for the ketone-increasing effects of coconut oil.

If you don’t like coconut oil, you can supplement with pure MCT oil instead.

11. Ginger

Ginger is one of the healthiest spices.

It contains lots of nutrients and bioactive compounds that have powerful, protective benefits for your brain (47-49).

6-shagol, one of the active compounds within ginger, induces autophagy (50-55).

12. Reishi Mushroom

Reishi mushroom (Ganoderma lucidum) is a powerful fungus with hundreds of bioactive compounds.

It has been used for thousands of years by Chinese medicine practitioners to support the immune system, regulate inflammation, lower anxiety and support brain function.

Research shows that reishi mushroom can induce autophagy (56).

It also protects the brain from oxidative stress by regulating autophagy (57-58).

I’ve supplemented with a reishi mushroom tincture in the past to support my immune system.

13. Turmeric (Curcumin)

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite natural compounds for the brain.

One reason is because it protects brain cells from damage by activating autophagy (59-61).

Curcumin is included in the Optimal Energy supplement.

14. Broccoli Sprouts (Sulforaphane)

Sulforaphane is a phytochemical found in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower and kale.

It has potent antioxidant and anti-inflammatory actions, similar to curcumin.

Studies have shown that sulforaphane increases autophagy within brain cells (62-63).

As a result, researchers believe it can be a therapeutic tool in the treatment of neurodegenerative diseases (63).

Broccoli sprouts are the best source of sulforaphane.

You can also take sulforaphane in supplement form.

If you decide to take it in supplement form, make sure you get the "myrosinase-activated" form.

Myrosinase is the enzyme in broccoli that helps metabolize sulforaphane.

I once bought a supplement that didn't contain myrosinase and had to return it, and then ended up buying another one instead.

15. Galangal

Galangal is a spice.

It’s known as “Thai ginger” or “Siamese ginger” because it looks very similar to ginger.

But it’s actually a different spice altogether.

It's commonly found in Thai, Indonesian, and Malaysian cooking.

Galangin, a compound within galangal, has been shown to induce autophagy and protect dopaminergic neurons in the brain (64-65).

16. Extra Virgin Olive Oil (Oleuropein)

Olive oil on a picnic table. The antioxidants in olive oil can induce autophagy in the brain.

Olive oil has numerous health benefits, particularly because of its strong anti-inflammatory effects.

Oleuropein, a polyphenol found in olive oil, has been shown to induce autophagy and reduce cognitive impairment (92).

As a result, researchers propose that a diet with extra virgin olive oil might have potential benefits for Alzheimer’s patients because of its induction of autophagy (72).

I add olive oil to my salads and sometimes even just take a tablespoon of it straight.

Be careful though. A lot of cheap extra virgin olive oil in grocery stores are not actually “extra virgin.”

Investigations have found that there is a lot of fraud within the olive oil industry and many so-called extra virgin olive oils contains other cheaper, refined vegetable oils, such as soybean, corn and canola.

This is discussed more in the book Extra Virginity: The Sublime and Scandalous World of Olive Oil.

You don’t just have to eat olive oil to get the benefits of oleuropein though.

Oleuropein can also be found in olive leaf extract and argon oil.

17. Berries

Blueberries, strawberries, acai berries are included in my Free Grocery Shopping Guide for Optimal Brain.

And for good reason.

All three berries have been shown to significantly activate autophagy in the brain (74-74).

The polyphenols within them also protect brain cells from oxidative stress and inflammation and improve cognitive function.

I try to eat one cup of berries every day to support my brain health.

18. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself, and they are absolutely necessary for the normal functioning of your brain and nervous system.

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

Researchers have also demonstrated that omega-3 fatty acids can increase BDNF signaling and enhance autophagy in the brain (108-112).

So increasing your intake of them is one of the most impactful actions you can take to support your brain.

Omega-3 fatty acids are found primarily in cold water fish, including:

Salmon
Black cod
Sablefish
Sardines
Herring

These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

Some researchers believe that the beneficial effects of supplementing with omega-3 fatty acids may simply be due to their ability to activate autophagy (107).

The Best Natural Supplements That Induce Autophagy in the Brain

19. Probiotics

Research suggests that certain probiotics can stimulate autophagy in the brain.

In one study, researchers gave the SLAB51 probiotic formulation to mice, and it partially restored autophagy in the brains of the mice (75).

The researchers also found that the SLAB51 probiotic reduced brain damage and decreased cognitive decline in the mice (75).

I tried to find the SLAB51 probiotic formulation online, but it doesn’t appear to be commercially available yet.

I personally take the Optimal Biotics supplement every day to support my gut and brain health.

I also like to drink kombucha and eat fermented foods regularly.

Check out this older article for several other ways to increase your good gut bacteria.

And if you struggle with anxiety, here are 9 probiotic strains that can help.

20. American Ginseng

American ginseng (Panax quinquefolius) is a powerful herb that enhances brain function.

Researchers have found that it induces autophagy, which then protects the brain from neurotoxicity and reduces mitochondrial dysfunction (76-78).

Because of this, researchers believe it can help treat neurodegenerative disorders (77, 79).

21. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems.

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health because it increases brain blood flow and improves memory, mood, mental energy and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease.

Researchers have also discovered it helps treat dementia and Alzheimer’s disease by activating and increasing autophagy in the brain (80-82).

Ginkgo Biloba is included in the Optimal Brain supplement.

22. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It’s been shown to have neuroprotective and cognitive-enhancing effects.

It’s often used as a natural brain booster because it increases alertness and provides support to brain cells. It’s been shown to be very effective at alleviating chronic fatigue and improving mood.

Researchers have also found that it helps reverse cognitive decline and supports mitochondrial function by inducing autophagy in the brain (83-86).

I find that it personally gives me a big boost in mental energy and resilience.

ALCAR is included in the Optimal Brain supplement.

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

23. Vitamin D (and K2)

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.

Unfortunately, researchers estimate that 50% of people are at risk of Vitamin D deficiency.

This is a huge problem because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences.

Research shows that Vitamin D, and activation of the Vitamin D receptor, induces autophagy (89-91, 93).

Vitamin D supplementation in mice also increases levels of autophagy (92).

One study found that Vitamin D can reduce neurological deficits caused by traumatic brain injury by restoring autophagy in the brain (95).

And some researchers have pointed out that Vitamin D deficiency is associated with many diseases that involve defective autophagy (94).

Ideally, you should get your Vitamin D by going outside and getting sun.

I try to get sunlight every day during the spring and summer months.

But most people still don’t get enough Vitamin D from the sun, especially during the winter.

During the winter months, when there isn't enough sun, I take a Vitamin D3 supplement.

Vitamin D is so critical for optimal brain health, so make sure to check your levels regularly.

If you decide to take a Vitamin D3 supplement, it’s a good idea to take it along with Vitamin K2. They are synergistic and mix well together.

There is also some evidence that Vitamin K2 stimulates autophagy as well (87-88).

24. Lithium

Lithium is predominantly known as a medication given to bipolar patients to manage their symptoms.

However, it’s also an essential mineral.

Bipolar patients are often given high doses of lithium carbonate.

But low doses of lithium orotate can be safely supplemented to improve your brain health and increase the formation of myelin.

Research shows that lithium induces autophagy in the brain and enhances the breakdown and clearance of proteins that contribute to neuropsychiatric and neurodegenerative diseases.

Therefore, it may help treat Huntington’s disease, Alzheimer’s disease, Parkinson's disease, and dementia (96-97).

I used to take lithium orotate. I don’t take it anymore because I don’t need it, but I remember it making me feel calm and stable.

25. Cannabidiol (CBD)

Cannabidiol (CBD) is one of the active cannabinoids found in marijuana.

Unlike tetrahydrocannabinol (THC), CBD isn’t psychoactive and doesn’t make you “high”.

But it can help treat a number of diseases because it reduces inflammation.

Researchers have found that CBD activates and enhances autophagy pathways in the brain (98-100).

I take this CBD oil and I highly recommend it. It significantly reduces my stress, makes me sleepy and knocks me out before bed.

26. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.

It’s one of the most popular adaptogens used to increase physical and mental stamina.

One study found that rhodiola can reduce neurodegeneration by inducing autophagy in the brain (101).

Other studies have found that the herb significantly upregulates autophagy (102-103).

I take a rhodiola supplement. I don't take it every day though, only when I need a cognitive boost.

Check out this post all about rhodiola to learn more about this amazing herb.

27. Berberine

A bowl of berberine. Berberine induces autophagy in the brain.

Berberine is an alkaloid extracted from various plants.

It has anti-inflammatory, neuroprotective and possibly antidepressant effects. It can also improve intestinal health and lower cholesterol.

Researchers have also found that berberine reduces inflammation and protects the brain from damage by boosting autophagy in the brain (104-105).

One study even found it reduces neurological deficits and promotes neurogenesis by stimulating autophagy (106).

I’ve experimented with varying dosages of berberine. I personally didn’t notice any profound brain and mental health benefits, but I have heard good things from others.

28. Nicotinamide

Nicotinamide, also known as niacinamide or nicotinic acid amide, is the water-soluble, active form of Vitamin B3.

It has been shown to reduce cognitive decline and halt the progression of Alzheimer’s disease by improving autophagy function in the brain (113-114).

It also improves cognitive performance and preserves mitochondrial integrity (113).

Nicotinamide is included in this supplement.

29. Schisandra

Schisandra is a berry commonly used by Traditional Chinese Medicine practitioners.

The seeds of the berry contain lignans, which have health-promoting properties.

It’s considered an adaptogen and traditionally used to treat depression, stress and menopause.

But lots of research shows that Schisandra can also benefit people struggling with Alzheimer’s disease and Parkinson’s disease (115-116).

This is because it reduces neurodegeneration and cognitive impairment by enhancing autophagy (117-120).

Besides promoting autophagy, it also has anti-inflammatory and neuroprotective effects upon brain cells (116).

You can also get Schisandra as dried whole berries or as juice.

But it usually isn’t used as a food.

Rather, it’s more commonly used as a supplement. It’s available in multiple forms, including dried powder and pills.

30. Spermidine

Spermidine is a polyamine compound with various metabolic functions.

It’s found in living tissues and within a wide range of foods, including aged cheese, fermented soy, chicken, mushrooms, pears and potatoes.

It can also be taken as a supplement.

Researchers have found that it’s neuroprotective and reduces synapse aging by enhancing autophagy in the brain (121-127).

As a result, it counteracts neurodegeneration, reduces memory impairment, and protects neurons from demyelination (121).

31. Resveratrol and Pterostilbene

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.

It’s known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

Several studies have shown that resveratrol induces autophagy in the brain (128-132).

In two of the studies, it protected brain cells and helped brain cells recover after injury by enhancing autophagy (131-132).

Researchers propose it could even be used to help prevent and treat Alzheimer’s Disease due to its autophagy-enhancing effects (130).

To consume enough resveratrol to promote autophagy, you’ll need to supplement with it.

Resveratrol is included in the Optimal Energy supplement.

Pterostilbene, a compound found in blueberries, is very similar to resveratrol, and it has also been shown to induce autophagy (133-135).

I tried pterostilbene and it was beneficial, but I didn’t find it any more helpful than resveratrol, so I’ve decided to just stick with resveratrol considering it has significantly more research to back it up.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463459/

(2) https://www.ncbi.nlm.nih.gov/pubmed/22892563

(3) http://www.tandfonline.http://www.tandfonline.com/doi/abs/10.4161/auto.21327#.Vdyc87J3nIUom/doi/abs/10.4161/auto.21327

(4) https://www.ncbi.nlm.nih.gov/pubmed/26306884

(5) https://www.ncbi.nlm.nih.gov/pubmed/27050461

(6) http://www.sciencedirect.com/s

(7) http://www.jbc.org/content/280/27/25864.short

(8) https://www.ncbi.nlm.nih.gov/pubmed/25126727

(9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835623/

(10) https://www.ncbi.nlm.nih.gov/pubmed/29056525

(11) https://www.ncbi.nlm.nih.gov/pubmed/27078501

(12) https://www.researchgate.net/publication/282903173_Impacts_of_chronic_sleep_deprivation_on_learning_and_memory_autophagy_and_neuronal_apoptosis_in_mice

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3389582/

(14) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5600856/

(15) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0041412

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796267/

(17) https://www.ncbi.nlm.nih.gov/pubmed/29361800

(18) https://www.nature.com/articles/ncomms14337

(19) https://www.ncbi.nlm.nih.gov/pubmed/25714619

(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4502786/

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5399722/

(22) https://clinmedjournals.org/articles/ijnn/international-journal-of-neurology-and-neurotherapy-ijnn-3-053.pdf

(23) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0069687

(24) https://www.ncbi https://www.ncbi.nlm.nih.gov/pubmed/21106691 nlm.nih.gov/pubmed/21106691

(25) https://www.ncbi.nlm.nih.gov/pubmed/27411589

(26) https://www.ncbi.nlm.nih.gov/pubmed/20534972

(27) http://www.sciencedirect.com/science/article/pii/S0092867407016856

(28) http://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376#abstract

(29) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/

(30) http://www.tandfonline.com/doi/abs/10.4161/auto.6.6.12376

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/

(32) https://www.ncbi.nlm.nih.gov/pubmed/24769862

(33) https://www.spandidos-publications.com/10.3892/ijmm.2014.1814

(34) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5942142/

(35) https://www.fasebj.org/doi/abs/10.1096/fasebj.31.1_supplement.659.8

(36) https://www.ncbi.nlm.nih.gov/pubmed/24489859

(37) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496391/

(38) https://www.hindawi.com/journals/omcl/2018/6721530/

(39) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4231069/

(40) https://www.ncbi.nlm.nih.gov/pubmed/26207957

(41) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5446542/

(42) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464519/

(43) https://www.sciencedirect.com/science/article/pii/S0304394016301215

(44) https://www.dovepress.com/neuroprotection-of-hyperbaric-oxygen-treatment-for-traumatic-brain-inj-peer-reviewed-article-JN

(45) https://www.ncbi.nlm.nih.gov/pubmed/15883160

(46) https://www.ncbi.nlm.nih.gov/pubmed/26306884

(47) https://www.ncbi.nlm.nih.gov/pubmed/14980683

(48) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4211852/

(49) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253463/

(50) https://www.ncbi.nlm.nih.gov/pubmed/19799425

(51) https://pubs.acs.org/doi/full/10.1021/tx500211x

(52) https://pubs.acs.org/doi/abs/10.1021/jf902315e

(53) https://www.ncbi.nlm.nih.gov/pubmed/28641163

(54) https:/https://www.ncbi.nlm.nih.gov/pubmed/26355461 www.ncbi.nlm.nih.gov/pubmed/26355461

(55) https://www.ncbi.nlm.nih.gov/pubmed/19799425

(56) https://www.ncbi.nlm.nih.gov/pubm https://www.ncbi.nlm.nih.gov/pubmed/20574924 /20574924

(57) https://www.ncbi.nlm.nih.gov/pubmed/29991712

(58) http://www.nrronline.org/article.asp?issn=1673-5374;year=2017;volume=12;issue=6;spage=953;epage=958;aulast=Sun

(59) https://www.ncbi.nlm.nih.gov/pubmed/24048094

(60) https://www.ncbi.nlm.nih.gov/pubmed/28177687

(61) https://www.hindawi.cohttps://www.hinda

(62) https://www.ncbi.nlm.nih.gov/pubmed/24952354

(63) https://www.ncbi.nlm.nih.gov/pubmed/25130556

(64) https://www.ncbi.nlm.nih.gov/pubmed/27460655

(65) http://www.mdpi.com/1422-0067/19/1/12

(66) https://www.sciencedirect.com/science/article/pii/S2314808X16300197

(67) https://www.ncbi.nlm.nih.gov/pubmed/21883444

(68) https://www.ncbi.nlm.nih.gov https://www.ncbi.nlm.nih.gov/pubmed/22335252 pubmed/22335252

(69) https://www.hindawi.com/jou https://www.hindawi.com/journals/ecam/2017/8268736/nals/ecam/2017/8268736/

(70) https://aim.bmj.com/co https://aim.bmj.com/content/34/6/449 tent/34/6/449

(71) https://www.nature.com/articles/srep19714

(72) https://www.hindawi.com/journals/omcl/2018/5010741/

(73) https://www.fasebj.org/doi/abs/10.1096/fasebj.25.1_supplement.213.8

(74) https://www.acs.org/content/acs/en/pressroom/newsreleases/2010/august/eating-berries-may-activate-the-brains-natural-housekeeper-for-healthy-aging.html

(75) https://www.nature.com/articles/s41598-017-02587-2

(76) https://www.ncbi.nlm.nih.gov/pubmed/25137374

(77) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5349867/

(78) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5240827/

(79) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4503934/

(80) https://www.ncbi.nlm.nih.gov/pubmed/25637484

(81) https://www.ncbi.nlm.nih.gov/pubmed/30010136

(82) https://www.sciencedirect.com/science/article/pii/S0944711316301283

(83) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790425/

(84) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5303734/

(85) https://www.metabolismjournal.com/article/S0026-0495(17)30249-4/pdf

(86) https://www.ncbi.nlm.nih.gov/pubmed/28966077

(87) https://www.ncbi.nlm.nih.gov/pubmed/18376138

(88) https://www.ncbi.nlm.nih.gov/pubmed/17982686

(89) https://www.ncbi.nlm.nih.gov/pubmed/27430408

(90) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5895342/

(91) https://www.ncbi.nlm.nih.gov/pubmed/28242709

(92) https://www.ncbi.nlm.nih.gov/pubmed/28242709

(93) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285235/

(94) https://www.cell.com/trends/molecular-medicine/pdf/S1471-4914(10)00056-0.pdf?code=cell-site

(95) https://www.ncbi.nlm.nih.gov/pubmed/28772270

(96) https://www.ncbi.nlm.nih.gov/pubmed/16186256

(97) https://www.ncbi.nlm.nih.gov/pubmed/24738557

(98) https://www.ncbi.nlm.nih.gov/pubmed/26738731

(99) https://www.sciencedirect.com/science/article/pii/S0022202X15372870

(100) https://www.ncbi.nlm.nih.gov/pubmed/21566064

(101) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015705/

(102) https://www.liebertpub.com/doi/full/10.1089/acm.2014.5389.abstract

(103) https://www.ncbi.nlm.nih.gov/pmc/ar https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144985/icles/PMC3144985/

(104) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5716731/

(105) https://www.ncbi.nlm.nih.gov/pubmed/26306884

(106) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4846963/

(107) https://www.ncbi.n https://www.ncbi.nlm.nih.gov/pubmed/23392608 m.nih.gov/pubmed/23392608

(108) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4621527/

(109) https://www.ncbi.nlm.nih.gov/pub https://www.ncbi.nlm.nih.gov/pubmed/23841076 ed/23841076

(110) https://www.ncbi.nlm.nih.gov/pubmed/22903547

(111) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3691929/

(112) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3242799/

(113) https://www.ncbi.nlm.nih.gov/pubmed/23273573

(114) https://www.ncbi.nlm.nih.gov/pubmed/26306884

(115) https://www.ncbi.nlm.nih.gov/pubmed/28891753

(116) http://www.sciencedirect.com/science/article/pii/S0014299912004736

(117) https://www.researchgate.net/publication/286118192_Effects_of_Schisandra_total_lignin_on_autophagy_and_apoptosis_of_mouse_brain_aging_induced_by_D-galactose

(118) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0152772

(119) https://www.ncbi.nlm.nih.gov/pubmed/29260265

(120) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5935080/

(121) http://science.sciencemag.org/content/359/6374/eaan2788

(122) https://www.nature.com/articles/cddis2017161

(123) https://www.tandfonline.com/doi/full/10.1080/15548627.2016.1265193

(124) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4389874/

(125) https://www.ncbi.nlm.nih.gov/pubmed/24262970

(126) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5477584/

(127) https://www.tandfonline.com/doi/pdf/10.4161/auto.26918

(128) https://www.ncbi.nlm.nih.gov/pubmed/25068516

(129) https://www.ncbi.nlm.nih.gov/pubmed/26212201

(130) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622687/

(131) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5666068/

(132) https://journals.lww.com/neuroreport/Fulltext/2018/03020/Resveratrol_protects_early_brain_injury_after.6.aspx

(133) https://www.ncbi.nlm.nih.gov/pubmed/28911530

(134) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3276376/

(135) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5802216/

(136) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320293/

(137) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5563719/

(138) https://www.sciencedirect.com/science/article/pii/S0959438818300011

(139) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2647148/

(140) https://www.ncbi.nlm.nih.gov/pubmed/26101267

(141) https://www.ncbi.nlm.nih.gov/pubmed/26101267

(142) https://www.ncbi.nlm.nih.gov/pubmed/22983160

(143) https://www.ncbi.nlm.nih.gov/pubmed/26101267

(144) https://www.sciencedirect.com/science/article/pii/S0959438818300011

(145) https://www.ncbi.nlm.nih.gov/pubmed/26101267

(146) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990190/

(147) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3294068/

(148) https://www.annualreviews.org/doi/abs/10.1146/annurev-neuro-071013-014149

(149) https://www.ncbi.nlm.nih.gov/pubmed/25139375

(150) https://www.ncbi.nlm.nih.gov/pubmed/24582593

(151) https://www.ncbi.nlm.nih.gov/pubmed/24365867

(152) https://www.ncbi.nlm.nih.gov/pubmed/22983160

(153) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5321090/

(154) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5321090/

(155) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5321090/

(156) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320293/

(157) https://www.frontiersin.org/research-topics/5983/the-possible-involvement-of-autophagy-in-neuropsychiatric-disorders-and-their-treatment

(158) https://onlinelibrary.wiley.com/doi/full/10.1111/jcmm.12349

(159) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5563719/

(160) https://www.ncbi.nlm.nih.gov/pubmed/26254058

(161) https://www.nature.com/articles/cdd2014204

(162) https://www.ncbi.nlm.nih.gov/pubmed/24582593

(163) https://www.ncbi.nlm.nih.gov/pubmed/24365867

(164) https://www.ncbi.nlm.nih.gov/pubmed/28367813

(165) https://www.ncbi.nlm.nih.gov/pubmed/28367813

(166) https://www.ncbi.nlm.nih.gov/pubmed/28832529

(167) https://www.frontiersin.org/research-topics/5983/the-possible-involvement-of-autophagy-in-neuropsychiatric-disorders-and-their-treatment

(168) https://www.ncbi.nlm.nih.gov/pubmed/26254059

(169) https://www.ncbi.nlm.nih.gov/pubmed/26101267

(170) https://www.ncbi.nlm.nih.gov/pubmed/26567363

(171) https://www.ncbi.nlm.nih.gov/pubmed/25282404

(172) https://www.ncbi.nlm.nih.gov/pubmed/28279350

(173) https://www.ncbi.nlm.nih.gov/pubmed/17984323

(174) https://www.ncbi.nlm.nih.gov/pubmed/25139375

Terms and Conditions

Affiliate Disclosure

Disclaimer

13 Powerful Ways to Support Your Thyroid & Mental Health

February 4, 2024 Jordan Fallis

“When you know better, you do better.”

— Maya Angelou

Sometimes it may feel as if we have no control over our thoughts and emotions. Our minds can take on a life of their own, with no rhyme or reason as to why we're suddenly sad and anxious.

But there are always underlying causes of these mood swings, and with a better understanding of them, you can learn to manage and overcome them.

Like I have, you can connect the dots, determine your underlying triggers, learn to control them and even completely eliminate them over time.

So today I want to talk about thyroid dysfunction. It was one of the underlying issues of my chronic mental illness.

Your thyroid is a small butterfly-shaped gland located in your neck below your Adam’s apple.

It’s one of your most important glands, producing hormones – thyroxine (T4) and triiodothyronine (T3) – which impact the health and functioning of your entire body.

In fact, normal metabolism and energy levels depend on these hormones.

Your thyroid also plays a key role in the optimal health and functioning of your brain. It can impact your cognition, concentration, mood, memory and emotions.

So when your thyroid hormones are out of balance, you can be too, and brain and mental problems can arise.

Your thyroid can either be overactive and produce too much thyroid hormone (hyperthyroidism), or underactive and produce too little thyroid hormone (hypothyroidism).

Hypothyroidism (low thyroid) is much more common, and since I personally struggled with symptoms of hypothyroidism, this post will mostly focus on that.

Hypothyroidism can also be caused by an autoimmune conditions called Hashimoto’s thyroiditis in which the body’s immune system attacks the thyroid tissue.

According to Dr. Datis Kharrazian, author of Why Isn’t My Brain Working? and Why Do I Still Have Thyroid Symptoms?, 90% of people with hypothyroidism have Hashimoto’s.

Here are some of the common brain and mental health symptoms of low thyroid that I experienced:

Chronic fatigue
Brain fog
Low mood
Forgetfulness
Weakness
Sluggishness

Sounds just like depression, doesn’t it?

You Don't Have Mental Illness, You Have Thyroid Problems

Many studies show that people with cognitive, emotional and behavioural disturbances have lower levels of thyroid hormone than the general population, and their psychiatric symptoms improve when they take thyroid hormone.

The following symptoms and disorders have been linked to thyroid problems (69-86):

Depression
Anxiety
Bipolar disorder, mania and mood swings
Irritability and rage
Insomnia
Paranoid schizophrenia and psychosis
Dementia and confusion
Social anxiety disorder
Generalized anxiety disorder
Borderline personality disorder
Obsessive-compulsive disorder (OCD)
Attention-deficit hyperactivity disorder (ADHD)

In fact, many people struggling with these conditions see better improvements when they are treated with thyroid hormone than when they are treated with psychiatric medication (and experience fewer side effects).

“Psychiatric patients with subclinical hypothyroidism - especially those with incomplete responses to psychotropic therapy - should usually be treated with thyroid hormone. In some patients with no clear evidence of a biochemical or clinical thyroid disorder, mood symptoms nevertheless respond to thyroid hormone.”

— Thomas D. Geracioti Jr, MD

A number of different medical practitioners and researchers have written books about how thyroid problems can negatively affect brain and contribute to mental illness:

“Brain cells have more thyroid hormone receptors than any other tissue, which means that a proper uptake of thyroid hormone is essential for the brain cells to work properly.” – Dr. Barry Durrant-Peatfield, MD, Author of Your Thyroid and How to Keep It Healthy
“How much of what we call “mental illness” is actually thyroid-driven? In my experience, a vast majority.” – Dr. Kelly Brogan, MD, Author of A Mind of Your Own: The Truth About Depression and How Women Can Heal Their Bodies to Reclaim Their Lives
"T3 [thyroid hormone] is actually a bonafide neurotransmitter. If you don’t have enough T3, or if its action is blocked, an entire cascade of neurotransmitter abnormalities may ensue, which can lead to mood and energy changes, including depression and anxiety.”– Dr. Christiane Northrup, MD, Author of Women's Bodies, Women's Wisdom: Creating Physical and Emotional Health and Healing
“Scientists now consider thyroid hormone one of the major players in brain chemistry disorders. And as with any brain chemical disorder, until treated correctly, thyroid hormone imbalance has serious effects on the patient’s emotions and behavior.” – Dr. Ridha Arem, MD, Author of The Thyroid Solution: A Mind Body Program for Beating Depression and Regaining Your Emotional and Physical Health
“There’s a very tight correlation between hypothyroidism and depression. Unfortunately, patients are misdiagnosed with depression when really they have low thyroid. There are well designed clinical trials to show you that your active thyroid hormone is essential to a happy mood. Correcting and nourishing the thyroid gland is absolutely imperative in order to improve mood.” – Suzy Cohen, Author of Thyroid Healthy: Lose Weight, Look Beautiful and Live the Life You Imagine
“People with mental health issues have greater rates of thyroid antibodies and Hashimoto's. I've had so many clients who were misdiagnosed. They were on heavy-duty psychotropic medications. They were hospitalized. But it was their thyroid disorder that was causing their issues.” – Dr. Izabella Wentz, PharmD, Author of Hashimoto's Thyroiditis: Lifestyle Interventions for Finding and Treating the Root Cause

So if you struggle with brain or mental illness, you likely do not need a prescription for antidepressants, antipsychotics and anti-anxiety medication. What you really need is to support your thyroid. Treating the underlying thyroid problem is critical to alleviating the associated psychiatric symptoms.

Luckily, there are easy, natural ways for you to do just that.

Below are 13 main strategies I’ve used to balance my thyroid hormones and improve thyroid function.

Before implementing all of them, I highly recommend getting a full thyroid panel so that you know your starting point.

1. Cut Out Gluten

Certain foods can disrupt proper thyroid function and you should avoid them to optimize brain and mental health.

Gluten-containing grains (barley, wheat, rye, spelt) are the worst offenders.

Picture of bread and bagels, which are full of gluten and worsen thyroid function.

The problem with gluten is that it can increase intestinal permeability (leaky gut syndrome). When this happens, small particles of food can leak into your bloodstream. Your immune system sees these food particles as foreign entities and attacks them, increasing inflammation throughout your body.

On top of this, the molecular structure of gliadin (the protein found in gluten) resembles that of the thyroid gland. So when gliadin enters your bloodstream, your immune system not only attacks the gliadin, but also your thyroid tissue because of its close resemblance. And this can cause many brain and mental health problems (11-13).

Research shows that people with celiac disease and gluten intolerance are more likely to have thyroid diseases and mental illnesses, and vice versa (1-10).

“Many people that have hypothyroidism really have gluten sensitivity. Over time, they actually have significant brain degeneration. When people degenerate their brain, one of the first things they get is depression.”

— Dr. Datis Kharrazian

Thyroid function, and therefore brain and mental health, will often improve after the elimination of gluten-containing grains.

2. Eat Enough Calories and Carbohydrates

Making sure you eat enough calories and carbohydrates on a daily basis is critical for optimal thyroid and brain function.

A landmark paper, known as the Vermont Study, found that thyroid hormone drops when you don’t eat enough calories and carbohydrates (14).

Several other studies also show that ketogenic low-carb diets can suppress thyroid function and reduce thyroid hormone. This is because carbohydrates play a key role on the production of thyroid hormone (15-18).

In previous posts, I have mentioned that fasting and ketogenic dieting can have beneficial effects on your brain. This is still true. However, it's important to note fasting and low-carb diets should be followed intermittently and not consistently over long stretches of time, mainly because of their detrimental effects on the thyroid. I prefer to take exogenous ketones instead. They immediately increase my mental clarity without having to restrict carbohydrates.

My Free Grocery Shopping Guide for Optimal Brain Health contains plenty of healthy, nutrient-dense sources of carbohydrate, including:

Yams
Squash
Potatoes
Carrots
Other root vegetables
Berries
Apples
Bananas
Raw honey

3. Avoid Vegetable Oils

You should also significantly limit all refined vegetable oils, including soybean, corn, safflower, sunflower, and canola.

These oils are predominantly made up of omega-6 polyunsaturated fatty acids (PUFAs), which are highly unstable and oxidize very easily within your body.

Unfortunately, like gluten, rancid PUFAs are everywhere and hard to avoid. Most commercially-prepared processed foods include them.

And your thyroid is particularly vulnerable to their effects.

Dr. Raymond Peat, PhD, says that the sudden increase of fragile and rancid polyunsaturated oils into our food supply after World War II has caused many changes in human health, particularly thyroid function and hormones:

“Their [polyunsaturated oils] best understood effect is their interference with the function of the thyroid gland. Unsaturated oils block thyroid hormone secretion, its movement in the circulatory system, and the response of tissues to the hormone. By 1950, then, it was established that unsaturated fats suppress the metabolic rate, apparently creating hypothyroidism. The more unsaturated the oils are, the more specifically they suppress tissue response to thyroid hormone, and transport of the hormone on the thyroid transport protein. And in 1980, experimenters demonstrated that young rats fed milk containing soy oil incorporated the oil directly into their brain cells, and had structurally abnormal brain cells as a result.”

4. Eat coconut oil

I’ve discussed the brain and mental health benefits of coconut oil before here.

It can help reduce brain fog and enhance your cognitive performance. And it may be accomplishing this by supporting your thyroid.

According to Dr. Raymond Peat, coconut oil is very beneficial to the brain and thyroid:

“Coconut oil has a general pro-thyroid action by diluting and displacing anti-thyroid unsaturated oils. And brain tissue is very rich in complex forms of fats. An experiment in which pregnant mice were given diets containing either coconut oil or unsaturated oil showed that brain development was superior in the young mice whose mothers ate coconut oil. Because coconut oil supports thyroid function, and thyroid governs brain development, including myelination, the result might simply reflect the difference between normal and hypothyroid individuals.”

And you don’t need to stick with coconut oil. Coconut milk, water and meat are other ways to get the benefits of coconut.

5. Try Low-level Laser Therapy (LLLT)

Low-level laser therapy (LLLT) is probably the best cutting-edge way to support your thyroid. I wrote about it previously here.

Using it on my thyroid has made a remarkable difference in my energy levels and mental clarity. And this is likely because of an increase in my thyroid hormones.

Multiple studies show that LLLT can improve the production of thyroid hormones and improve thyroid function in patients with chronic autoimmune thyroid disease. Study participants were able to reduce the dosage of their thyroid medication (36, 37).

A study from Brazil showed that LLLT not only reduced the need for thyroid medication in all patients, but 9 months later after the study concluded, it also showed that 47% of patients no longer required any thyroid medication at all. Participants with Hashimoto’s thyroiditis also saw a reduction in their anti-thyroid antibodies by more than 39% (40).

A Russian study also demonstrated a 97% success rate when treating women with subclinical hypothyroidism. Researchers concluded LLLT should be the “method of choice in the treatment of [subclinical hypothyroidism], especially in the elderly” (40).

Animal research has found similar results in rats and rabbits (38, 39).

I shine the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) device on my thyroid. It includes both red and infrared light. I’m convinced most people would benefit from it.

When I’m travelling, I take this smaller and more convenient device with me.

Infrared saunas are another excellent way to expose yourself to infrared light and support thyroid function. Check out my post about the benefits here.

6. Get Enough Vitamin A and D

Fat soluble vitamins A and D are also critical for optimal thyroid and brain function.

Illustration of the sun with “Vitamin D” in the middle.

Vitamin D is necessary to help transport thyroid hormone into your cells and deficiency is quite common in people with thyroid problems. Vitamin D deficiency is also associated with thyroid disease and supplementation has been shown to benefit the thyroid. (22-24).

I previously discussed the brain health benefits of vitamin D here.

You should test and monitor your Vitamin D levels regularly.

Vitamin A helps your body produce thyroid hormone and protects the thyroid gland from oxidative stress (which is higher in people with thyroid issues). Research also shows that vitamin A can reduce your risk of hypothyroidism (19-21).

However, I personally don’t recommend you supplement with vitamin A. It’s better to get it from food. Pastured eggs, grass-fed liver and butter (or ghee if you can't tolerate butter) are ideal sources.

Cod liver oil is another great option as it contains both vitamin A, vitamin D and omega-3 fatty acids all together. I take it every so often.

7. Get Enough Minerals

Your thyroid gland needs specific trace minerals to do its job properly.

I take and recommend a multi-mineral supplement so that you have all the minerals you need to support brain and thyroid health. It includes a small amount of iodine, selenium, magnesium and zinc.

Iodine is the most important, as it’s one of the building blocks used by your thyroid to create hormones.

However, I don’t recommend supplementing with large doses of iodine separately. Many functional medicine practitioners that I’ve learned from over the years have told me that high iodine intake through supplements can often do more harm than good. Too much supplemental iodine has been shown to cause further thyroid problems (66-68).

Brazil nuts contain selenium, which can support your thyroid.

So I think the small amount in a multi-mineral is enough.

And getting some more iodine from whole foods, including seafood and sea vegetables, can also benefit you since they contain other nutrients that can support your thyroid.

Selenium is another indispensable mineral for your thyroid and brain health.

It helps regulate and recycle your iodine stores, and selenium-based proteins help regulate thyroid hormone synthesis and metabolism.

Without it, you’ll likely experience low-thyroid symptoms.

Brazil nuts are the richest dietary source of selenium.

Low levels of zinc can also lead to depleted thyroid hormones, and vice versa (34). This is just another reason to supplement with zinc.

As I’ve discussed before, a zinc deficiency can also contribute to stress and anxiety.

And although it isn't mentioned very often, magnesium is also critical for optimal thyroid function. The thyroid gland can't function properly without it (89).

I previously discussed how it can help a lot of people with depression and anxiety here.

8. Reduce Stress and Cortisol

High levels of physical and mental stress can be detrimental to your thyroid function.

Your adrenal glands – two walnut-shaped glands that sit atop the kidneys – secrete your stress stress hormones, such as cortisol, epinephrine and norepinephrine.

Research shows that cortisol inhibits thyroid hormones from getting into your cells, and weakened adrenal glands can lead to hypothyroid symptoms over time (35).

That’s why it’s critical that you manage stress.

I highly recommend you try to do something every day to manage it.

The most effective way to significantly and permanently reduce your stress and anxiety is neurofeedback. It’s advanced, guided meditation and I previously wrote about my experience with it here.

If you can’t access neurofeedback, taking up a daily meditation practice is an excellent idea.

I’m a big fan of the Muse headband . It can guide your meditation. Similar to neurofeedback, it gives you real-time feedback while you meditate. I wrote an entire review about it here, and you can get it through the Muse website.

I also find massage, acupuncture, heart-rate variability (HRV) training and an acupressure mat very helpful as well.

Lying on the acupressure mat while using my EmWave2 for just 10 minutes relaxes my entire body and mind. I do this at night before bed.

Supplements that can help with stress include zinc, ashwagandha and phosphatidylserine, which have been shown to lower cortisol levels (87, 88).

This anti-anxiety supplement also includes a number of natural compounds that have helped me manage my stress over the years.

Lastly, you should get enough sleep and don’t exercise too much. The stress caused by excessive exercise can wear you’re your body and contribute to thyroid problems. So make sure you get plenty of rest and recover between workout sessions.

9. Take Thyroid-Supporting Herbs

A number of different herbs can assist your thyroid gland.

Ashwagandha is one of my favourites. Not only can it reduce stress and anxiety, but a number of studies show that it can boost thyroid hormones (25-29).

Bacopa is another adaptogen that has been shown to increase thyroid (T4) hormone levels by 42% (30).

Forskolin stimulates the release of thyroid hormones (31).

And one study found that ginseng increases and normalizes thyroid hormone levels (32).

And last but not least, researchers say that rhodiola can “improve the quality of life of patients with short-term hypothyroidism” (33).

Rhodiola also has a number of brain and mental health benefits. I explored them previously here.

I’ve experimented with all of these herbs and they have improved my brain and mental health.

But it’s good to know they have some beneficial effects on my thyroid as well.

10. Eat “Head to Tail”

Whole plant foods tend to be much healthier when they’re left whole, as they tend to have various nutrients that work together synergistically.

The same can be said about animal food.

“Muscle meats contain so much tryptophan and cysteine that a pure meat diet can suppress the thyroid. In poor countries, people have generally eaten all parts of the animal, rather than just the muscles – bones, cartilage, skin, organs, and other odd bits. About half of the protein in an animal is collagen, and collagen is deficient in tryptophan and cysteine. This means that, in the whole animal, the amino acid balance is similar to the adult’s requirements.
”

— Dr. Raymond Peat

In other words, muscle meat (chicken breasts, lean beef) shouldn’t be your only source of animal protein. Our ancestors didn’t eat this way, so neither should we.

Your body and thyroid prefer and expect to receive a balance of amino acids from different parts of whole animals.

That’s why I recommend “head-to-tail eating” – consuming a wide variety of proteins from the entire animal.

Along with muscle meat, you should regularly cook and eat organ meats such as liver and bone broth.

Bone broth contains collagen, gelatin and amino acids such as glycine and proline that help the body better metabolize muscle meat.

Organ meats such as liver have an abundance of beneficial nutrients that aren’t found in muscle meat alone. For example, it’s much higher in vitamin A, which is important for optimal thyroid health (19, 20).

I previously discussed the benefits of liver in more depth here.

I personally don’t like the taste of liver and bone broth can be inconvenient to make all the time, so I often supplement with grass-fed beef liver capsules and drink high-quality pre-made bone broth.

I also take a Multi-Glandular For Men, which contains a number of different organ tissues. There is also one for women.

But if you’re actually interested in learning about how to cook and incorporate more whole animal proteins into your diet, I recommend checking out the book Odd Bits: How to Cook the Rest of the Animal by Jennifer McLagan.

11. Limit Halogens

Your thyroid doesn’t know the difference between iodine, and other halogens such as bromine, fluorine, chlorine, and perchlorate, which are often found in tap water.

So your thyroid soaks them up and uses them like iodine.

By occupying iodine receptors, they worsen iodine deficiency, inhibit the production of your thyroid hormones and contribute to thyroid dysfunction.

Studies show that chlorine interferes with proper conversion of thyroid hormone (50, 58-61).

That’s why I recommend filtering your drinking and shower water. Brita filters aren't enough because they don’t remove fluoride. I use this water filter to make sure I’m drinking the purest water available. It filters everything out of the water. I also use this filter to remove chlorine from my shower water.

The research shows that bromide in particular can cause a lot of problems. Bromide is found in pesticides, prescription medication, plastic products and personal care products. PBDE (bromide) fire retardants have been added to mattresses, carpeting, electronics, furniture and car interiors since the 1970s.

Even small amounts of bromide can be problematic, depleting iodine and weakening the thyroid gland. Bromide levels are 50 times higher in thyroid cancer than normal thyroid tissue, and elevated levels of bromide have been linked to mental illness, including depression and schizophrenia (50-57).

12. Avoid Environmental and Dietary Mycotoxins

Mycotoxins – toxic metabolites produced by mold – can also disrupt normal thyroid function.

Mycotoxins are released into the air in water-damaged buildings, and you may not realize it’s affecting your brain and thyroid health until you develop certain symptoms. And even then, people frequently won’t make the connection between the mold and their health.

That’s what happened to me, and my hormonal health went downhill, along with my brain and mental health. Luckily I’ve recovered since then.

Mycotoxins are known hormone disruptors that cause inflammation, and a couple of studies mention that there is an increased frequency of “thyroid, immune dysfunction and autoimmune conditions” in people exposed to water-damaged building (41, 42).

Very moldy home and man trying to clean it.

And one study shows that mold exposure is correlated with hypothyroidism and Hashimoto’s thyroiditis (43).

Kurt and Lee Ann Billings wrote the book Mold: The War Within after extensive personal bouts with toxic mold exposure. They write extensively about their experience and recovery and describe ongoing problems with thyroid dysfunction.

After I moved out of the moldy home, I became extremely sensitive to any environmental mold and mycotoxins.

I now use an air filter in my apartment. It removes any mold spores and smoke that may be in the air.

Low amounts of mycotoxins are often found in some seemingly healthy foods, such as tea, nuts, grains, coffee and chocolate. I recommend finding the freshest, highest-quality, organic versions of these foods.

Lastly, if exposed to mold or their toxins, you should supplement with activated charcoal or bentonite clay.

Activated charcoal and bentonite clay are potent natural treatments that can trap toxins and chemicals, allowing them to be flushed out of your body.

13. Avoid and Remove Other Environmental Toxins

Mold and other halogens aren’t the only endocrine disruptors in your environment that can affect your thyroid metabolism and function.

In the book Thyroid Mind Power, Dr. Karilee Shames reports that “the last 40 years have witnessed a massive increase in the amount of hormone-disrupting synthetic chemicals, finding their way into our air, food and water. The most sensitive and highly susceptible of human tissues turned out to be the thyroid gland.”

Here are some common ones:

Water bottle. The plastic in water bottles can disrupt the thyroid.

Bisphenol A – found in plastic bottles and containers. I recommend you only eat and drink out of glass, ceramic and stainless steel. Avoid storing any of your food in plastic too. BPA-free plastic isn’t much better for you and can still disrupt hormonal health.
Perfluorooctanoic acid (PFOA) – found in common household products including non-stick cookware and waterproof fabrics. Researchers have found that people with higher levels of PFOA (perfluorooctanoic acid) have a higher incidence of thyroid disease (44, 45).
Other pesticides and chemical additives – You should avoid processed food and eat organic as often as possible, wash all produce thoroughly to minimize your pesticide exposure, and find personal care products that don’t include toxic chemicals.

I also recommend increasing your levels of glutathione – your body’s main antioxidant and master detoxifier – to help your body combat the above substances from your body. I do this by supplementing with glutathione on regular basis.

Or you could take NAC and Vitamin C to help your body produce more of its own glutathione.

Researchers have found that a decrease in thyroid function could be reversed by NAC supplementation, which increased glutathione. This is because glutathione plays a key role in the production and conversion of your thyroid hormones (46-49).

Epsom salt baths, infrared saunas, and turmeric can also help your body release and remove environmental toxins.

Summary and Conclusion

With the right information, you can make simple choices to improve thyroid health.

Here's a summary of everything we've gone over:

Doctor holding a woman’s neck to monitor her thyroid.

Cut out gluten-containing grains (barley, wheat, rye, spelt)
Don't follow a long-term ketogenic low-carb diet and eat enough calories and healthy sources of carbohydrates. See my free food guide for plenty of options. And consider taking exogenous ketones to get the cognitive benefits of a ketogenic diet without actually having to follow the diet.
Avoid refined vegetable oils, including soybean, corn, safflower, sunflower, and canola
Eat coconut oil
Try low-level laser therapy (LLLT)
Supplement with Vitamin D, and make sure you get enough Vitamin A from egg yolks, grass-fed liver and ghee
Take a multimineral with iodine, selenium and zinc
Reduce stress with deep sleep, massage, acupuncture, meditation, neurofeedback, the Muse headband, an acupressure mat, the EmWave2, ashwagandha and phosphatidylserine
Take herbs such as bacopa, ginseng, forskolin and rhodiola
Eat beef liver and bone broth
Filter your drinking water with a filtration system to avoid fluoride, chlorine and other halogens
Avoid mold, mycotoxins and other environmental toxins, and protect yourself from them with an air filter, activated charcoal and glutathione

So with that, I want to leave you with a quote from a book I read recently by Sam Harris, called Free Will.

I think this quote is appropriate considering the wide variety of factors that underlie brain and mental health problems:

“Becoming sensitive to the background causes of one’s thoughts and feelings can - paradoxically - allow for greater creative control over one’s life. It is one thing to bicker with your wife because you are in a bad mood; it is another to realize that your mood and behaviour have been caused by low blood sugar. This understanding reveals you to be a biochemical puppet, of course, but it also allows you to grab hold of one of your strings: A bite of food may be all your personality requires. Getting behind our conscious thoughts and feelings can allow us to steer a more intelligent course through our lives (while knowing, of course, that we are ultimately being steered).”

So even though it seems like there are an overwhelming amount of “strings” to pull, realize that you don’t have to pull them all at once.

You just have to start with one, and go from there.

And then over time, you'll start to get a handle on all of them, and you'll heal.