10 Ways to Beat Thyroid Fatigue

Thyroid fatigue is one of the most common complaints I hear—often in the form of desperate cries for help. If you're constantly exhausted despite doing everything "right," you're not alone.

Fatigue in thyroid conditions is complex. It can stem from hormonal imbalances, nutrient deficiencies, stress, mitochondrial dysfunction, or even poor gut health. The key to beating it? Uncover the root cause and address it systematically.

Let’s break down the 10 most important steps to restoring energy when you have thyroid fatigue.

1. Check Your Thyroid Levels

When was the last time you checked your thyroid levels? Even slight imbalances can leave you feeling drained.

Why it matters:

• Stress raises cortisol, which lowers thyroid hormone conversion.

• Your body needs active T3 hormone to enter cells and create energy.

• Too much Reverse T3 (RT3) blocks thyroid function and worsens fatigue.

What to do:

Test your full thyroid panel twice a year—especially before high-stress periods like the holidays. Include:

• TSH (Thyroid Stimulating Hormone)

• Free T3 & Free T4 (Active thyroid hormones)

• Reverse T3 (RT3) (Too much RT3 = blocked energy production)

• Thyroid Antibodies (to check for autoimmune thyroid disease)

  • Track changes in November and again in December to catch seasonal imbalances.

  • Manage stress with meditation, deep breathing, and adaptogenic herbs like ashwagandha.

  • Consider medication adjustments under your doctor's guidance.

Study: Chronic stress negatively impacts thyroid hormone conversion, leading to increased fatigue (Chatzitomaris et al., 2017).

2. Tyrosine – The Brain’s Fuel for Energy & Focus

Tyrosine is a precursor to thyroid hormones and essential for brain function, focus, and mental clarity. Low levels can contribute to:

• Brain fog

• Mental exhaustion

• Low motivation and mood swings

What to do:

• Ensure you're getting B3, B6, B9, C, Chromium, Copper, Iodine, Selenium, and Zinc to produce Tyrosine.

• Food sources: Eggs, turkey, dairy, almonds, bananas.

• Work with a practitioner if considering a supplement, especially if you're on antidepressants.

Study: Tyrosine supports cognitive function and helps regulate mood and motivation (Jongkees et al., 2017).

3. Selenium – The Thyroid’s Key Nutrient

Selenium is critical for thyroid function because it:

• Activates T3 hormone (the energy hormone).

• Reduces thyroid inflammation in Hashimoto’s and hypothyroidism.

• Lowers Reverse T3, which blocks thyroid hormones.

What to do:

• Eat 2-3 Brazil nuts daily (but no more—selenium toxicity is real!).

• If supplementing, stick to 200mcg per day.

• Pair selenium with zinc & iodine for optimal thyroid support.

Study: Selenium supplementation reduces inflammation and improves thyroid function in Hashimoto’s patients (Ventura et al., 2017).

4. Iron – The Oxygen Transporter

Iron is essential for carrying oxygen through the blood. If you’re low, your body struggles to deliver energy to your cells, leading to chronic fatigue, weakness, and dizziness.

What to do:

• Check ferritin levels (iron storage) alongside your thyroid labs.

• Boost iron naturally with red meat, liver, and shellfish.

• If supplementing, choose non-constipating forms (like liquid iron or heme iron).

Study: Iron deficiency is common in hypothyroid patients and directly impacts fatigue levels (Zimmermann & Hurrell, 2007).

5. Magnesium – The Energy Catalyst

Magnesium is required to activate ATP (your body’s energy currency). Without enough, you’ll feel exhausted, weak, and unable to recover from stress.

What to do:

• Eat magnesium-rich foods (leafy greens, nuts, dark chocolate).

• Take Epsom salt baths (min 20 min soak) or use magnesium oil for better absorption.

• Choose Magnesium Glycinate or Malate (best for energy).

Study: Magnesium deficiency contributes to muscle weakness and fatigue in thyroid disorders (Costello et al., 2016).

6. Potassium – The Unsung Hero of Energy

Potassium is required to transport thyroid hormones into cells. Without it, fatigue and muscle weakness set in.

What to do:

• Aim for 5x more potassium than sodium in your diet.

• Drink green juices daily for a natural boost.

• Test potassium levels through Hair Mineral Analysis.

Study: Potassium deficiency reduces energy metabolism and thyroid function (Pal et al., 2020).

7. Vitamin B12 – The Essential Energy Nutrient

Vitamin B12 is crucial for red blood cell production and oxygen delivery—without it, energy plummets.

What to do:

• Check B12 levels, especially if you have fatigue, numbness, or memory issues.

• Get B12 from eggs, meat, fish, and organ meats.

• Use sublingual methylated B12 if absorption or MTHFR is an issue.

Study: B12 deficiency is linked to increased fatigue in thyroid patients (Lippi et al., 2017).

8. Coenzyme Q10 – The Mitochondrial Energizer

Your mitochondria (energy factories of your cells) need CoQ10 to produce ATP (energy). Many thyroid patients have low levels.

What to do:

• Eat quality protein and support gut health to boost CoQ10 naturally.

• Supplement if on statins or beta-blockers, which deplete CoQ10.

Study: CoQ10 supplementation significantly improves fatigue in thyroid patients (López-Lluch et al., 2019).

9. Methionine – The Detox & Energy Amino Acid

Methionine is required for:

• Methylation (critical for detox and energy production).

• Producing CoQ10, which powers mitochondria.

What to do:

• Check your MTHFR gene mutation status (affects methylation).

• Support methylation with B12, folate, and magnesium.

Study: Poor methylation is linked to fatigue and cognitive dysfunction in thyroid patients (James et al., 2018).

10. Folate – The Oxygen Booster

Folate (B9) is needed for red blood cell production and DNA repair, affecting energy levels.

What to do:

• If you have MTHFR mutation, take methylated folate.

• Eat folate-rich foods (leafy greens, avocado, liver).

Study: Folate deficiency contributes to fatigue and anemia in hypothyroid patients (Bjørklund et al., 2019).

Final Thoughts: How to Beat Thyroid Fatigue

Energy recovery isn’t instant, but step-by-step improvements make a huge difference.

• Test & track your thyroid health.

• Correct nutrient deficiencies.

• Manage stress and gut health.

• Have a plan for high-stress times.

Nobody is going to do this for you remember… Only YOU can make yourself feel better.

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.