Thyroid health and weight loss: Why counting calories won’t fix hormone imbalance — and what actually will

Why calories alone don’t fix thyroid problems

According to Amrutha Gowri, nutrition and lifestyle management expert at My Balance Bite, calories act as fuel, but a machine cannot run on fuel alone; it also needs functioning parts. The production of thyroid hormones depends on enzymes, transport proteins and cellular receptors, all of which require adequate vitamins and minerals to work effectively.

Micronutrients that the thyroid depends on

Iodine

Thyroid hormones contain iodine as a fundamental element, Gowri says. Without it, the gland cannot produce thyroxine (T4) and triiodothyronine (T3). While severe iodine deficiency is uncommon, mild to moderate deficiency is more prevalent among people who do not consume animal products or use iodised salt. At the same time, excess iodine can overstimulate or aggravate the thyroid, emphasising the importance of balance rather than supplementation.

Selenium

Selenium plays a critical role after hormones are synthesised. It helps convert T4, an inactive hormone, into T3, the active form that influences metabolism at the cellular level. Selenium also protects thyroid tissue from oxidative stress, which is particularly important in autoimmune thyroid disorders.

Iron

Iron supports enzymes necessary for thyroid hormone production. Low iron levels can impair hormone synthesis even when iodine intake is adequate. This is especially common among menstruating women, people with poor absorption and those following restrictive diets.

Zinc

Zinc affects hormone signalling and receptor sensitivity. Without sufficient zinc, thyroid hormones may be present in the bloodstream but ineffective at the tissue level. Zinc deficiency can also contribute to hair loss and weakened immunity, both commonly associated with thyroid disorders.

Vitamin D and Vitamin B

Vitamin D helps regulate immune function and is particularly relevant in autoimmune thyroid disease. B vitamins — especially B12 and folate — are essential for energy production and maintaining nervous system health.

When diet quality beats diet restriction

A low-calorie diet can be counterproductive for people with thyroid conditions. Undereating limits nutrient availability, raises stress hormones and may further slow metabolism. Diets focused on nutrient density — whole foods rich in vitamins, minerals and antioxidants — are more supportive of thyroid health over the long term.

A smarter way forward

For those with thyroid issues, the goal is not aggressive dieting or fasting but adequate nourishment. Identifying common micronutrient deficiencies, increasing dietary variety and avoiding unnecessary food eliminations can help ease symptoms and improve quality of life.

• The author, Nivedita, is a freelance writer. She writes on society, culture, health and entertainment.