What to buy
After years of testing and using different products, I’ve found what works best.
Here you will find my thyroid-specific picks from head to toe.
Hair, face, eyes, makeup and mouth
Shampoo for thinning hair
Regular shampoos use sulfates and synthetic fragrance. For thinning hair, you want a sulfate-free formula with biotin.
Everyday shampoo and conditioner
Synthetic fragrance can hide phthalates, which disrupt hormones. You want sulfate-free, scented with essential oils or nothing at all.
Dry shampoo
Aerosol dry shampoos were recalled for benzene from the propellant. You want a powder.
Styling
Most gels and hairsprays use synthetic fragrance and aerosol propellants. You want a pump spray or gel scented with plant oils.
Hair color
Every permanent dye that covers gray uses PPD or a close relative, a common skin allergen. Patch test every time.
Scalp care
A silicone head scrubber is one of the easiest ways to support thyroid-damaged hair.
Pillowcase
Cotton pulls on fragile hair while you sleep. Silk lets it slide, so you get less breakage.
Cleanser
Foaming cleansers strip oil from skin that’s already dry from low thyroid. You want a gentle, fragrance-free cleanser.
Moisturizer
Hypothyroidism dries out your skin. You want ceramides and no added fragrance.
Vitamin C serum
You need one that has the right pH (2.5-3), the right form of vitamin C (ascorbic acid), and the right concentration (10-20%).
Retinol
Hands down, the most well-studied and effective ingredients are vitamin C, retinol, and sunscreen.
Mineral sunscreen
Chemical sunscreens use oxybenzone and octinoxate, which absorb into your blood. You want zinc oxide or titanium dioxide.
Eye cream
The skin around your eyes is the thinnest on your face. You want a fragrance-free cream.
Puffy eyes
Puffy eyes are a common thyroid symptom. Patches help for a few hours, but the collagen in them doesn’t absorb into your skin.
Makeup remover
Most wipes and removers contain fragrance and alcohol. You want a fragrance-free micellar water.
Face tools
There is some legitimate research to suggest that facial tools do have a noticeable impact on skin quality.
Preservative-free eye drops
Most eye drops use preservatives that irritate dry eyes with daily use. You want preservative-free.
Warm compress
Heat loosens the oil glands in your eyelids, which helps with dry eye.
Sunglasses
Thyroid eye disease makes your eyes sensitive to light and wind. You want wraparound sunglasses rated UV400.
Skin tint with SPF
Most foundations use chemical sunscreen and synthetic fragrance. You want a tint with zinc oxide.
Concealer
Concealer sits on your skin all day. You want one with no added fragrance or parabens.
Setting powder
Many powders are made with talc, which can be contaminated with asbestos. You want talc-free.
Mascara
Mascara goes right next to your eyes. You want no fragrance and no formaldehyde releasers. Skip the classic Clinique High Impact; it now has wheat protein.
Brows
Losing the outer third of your eyebrows is a classic thyroid sign. You want a peptide serum, not one with a prostaglandin like GrandeBROW.
Eyeliner
Eyeliner sits on your lash line all day. You want one with no fragrance or parabens.
Blush
Many blushes contain talc and synthetic fragrance. You want talc-free and fragrance-free.
Lips
You swallow some of everything you put on your lips. You want fragrance-free, and gluten-free if you avoid gluten.
Water flosser
If you don’t take care of your gums, they are a breeding ground for bad bacteria that can cause low-grade inflammation throughout your body.
Electric toothbrush
An electric toothbrush removes more plaque than brushing by hand. You want one with the ADA seal.
Toothpaste
Regular toothpastes contain SLS and artificial dyes. You want Sensodyne for sensitive teeth, or nano-hydroxyapatite if you want to skip fluoride.
Floss
Some popular flosses, like Oral-B Glide, are coated with PFAS. You want one tested PFAS-free.
Tongue scraper
Most of the bacteria in your mouth sit on your tongue. A scraper clears them in a few seconds.
Mouthwash
Most mouthwashes are loaded with alcohol, which dries out your mouth. You want alcohol-free.
Dry mouth
Saliva protects your teeth and gums. You want a moisturizing gel or xylitol melt with no parabens. The Biotene rinse and spray both have them.
Body, feet and women’s care
Body wash
Regular body washes use synthetic fragrance and harsh detergents that dry out your skin. You want unscented.
Bar soap
Antibacterial soaps used to contain triclosan until the FDA banned it in 2016. You want plain, unscented soap.
Hand soap
You wash your hands many times a day. You want unscented soap with no antibacterial chemicals.
Body lotion
Hypothyroidism leaves your skin dry, thick, and scaly. You want ceramides or colloidal oat with no added fragrance.
Deodorant
Traditional deodorants contain aluminum, and because deodorant is placed on your skin every single day, there is definitely some systemic absorption.
Shaving
Shave creams and cartridge strips use fragrance and PEGs. You want an unscented soap and a metal safety razor.
Body sunscreen
You want zinc oxide or titanium dioxide, not oxybenzone or octinoxate.
Dry brush and bath
Dry brushing is an incredibly simple tool that you can use to improve the texture of your skin and enhance lymphatic flow.
Nails
Regular nail polish can contain formaldehyde, toluene, and phthalates. You want a 10-free or better polish and an acetone-free remover.
Cracked heels
Thyroid skin gets thick and dry, especially on your heels. You want lactic acid to soften it.
Merino socks
Cold hands and feet are one of the most common thyroid complaints. Merino keeps you warm without overheating.
Compression socks
Hypothyroidism can cause swelling in your legs and feet. 15-20 mmHg is the everyday level; higher levels are used under medical guidance.
Tampons
Conventional tampons are made with rayon and can contain fragrance. You want 100% organic cotton.
Pads
Regular pads use plastic layers and fragrance. You want an organic cotton top layer.
Period underwear
Some period underwear brands tested positive for PFAS. You want a brand that publishes its testing.
Cup or disc
A cup or disc means no fibers or fragrance at all. You want medical-grade silicone.
Sleep
Eye mask
One easy way to improve your sleep is with a simple eye mask.
Mouth tape
Tape your mouth shut at night. It forces you to breathe through your nose instead of through your mouth.
White noise
Steady sound covers the noises that wake you up. You want a real fan sound with no app required.
Bed temperature
Sleeping at the right temperature enhances sleep depth and quality, which means it’s great for people who have trouble sleeping, like thyroid patients.
Heated blanket
Feeling cold all the time is one of the most common thyroid symptoms. Skip any heated pad treated with Scotchgard.
Blackout curtains
Even a little light at night lowers your sleep quality. You want curtains with no PVC or foam backing.
Sheets
If you swing between hot and cold at night, you want breathable cotton percale. It sleeps cooler than sateen.
Pillow
Memory foam pillows can off-gas chemicals. You want organic latex or certified fill.
Kitchen
Stainless cookware
Avoid cooking with non-stick pans. Their coatings are made with PFAS.
Cast iron and carbon steel
Cast iron and carbon steel turn naturally non-stick once they’re seasoned, with no coating at all.
Ceramic non-stick
Ceramic is a coating with no PFAS, but it wears out. Replace the pan when it chips or starts to stick.
Air fryer
Most air fryers use a non-stick coated basket. You want a PFAS-free ceramic or glass basket.
Bakeware
Non-stick bakeware uses the same coatings as non-stick pans. You want glass, stainless, or bare aluminum.
Food storage
Use glass containers to drink and store your water and to store your food. Take the plastic lid off before you microwave.
Water bottle
Plastic bottles can leach BPA into your water. You want stainless or glass. Stanley and Yeti use a lead seal at the base.
Water filter
A reverse osmosis water filter removes microplastics, heavy metals, PFAS, chlorine, fluoride, and other contaminants. Brita filters don’t remove fluoride.
Cutting boards and utensils
Plastic cutting boards shed microplastics into your food, and black plastic utensils can contain flame retardants. You want wood or stainless.
Food scale
If you’re aiming for 100 grams of protein a day, a food scale is the easiest way to hit it.
Electrolytes
Most electrolyte drinks are loaded with sugar and dyes. You want one sweetened with stevia or unflavored.
Home
Air purifier
A HEPA air purifier eliminates dust, microplastics, pet dander, spores, and chemical fumes on autopilot.
Humidifier
Dry winter air makes dry skin and dry eyes worse. You want an evaporative humidifier so you don’t get white dust.
Shower filter
A shower filter takes out chlorine. No shower filter removes fluoride; that’s the job of the RO filter in your kitchen.
Laundry
Your clothes sit on your skin all day, and scented detergents and dryer sheets leave fragrance on them. You want free and clear.
Dish soap and cleaners
Scented cleaners leave fragrance in the air you breathe. You want unscented or plant-based.
Candles
Scented candles, plug-ins, and air freshener sprays put synthetic fragrance into your air. You want 100% beeswax, unscented.
Graves' heat
Graves’ disease makes you run hot. A fan and a cooling towel help on bad days.
Thyroid tools and lab testing
Tracking
Wearable devices like Apple watches can help you understand if you need adjustments to your thyroid medication or if your natural thyroid treatments are actually working.
Medication
If you’re on NDT or T3, small dose changes are common. A pill cutter makes it easier.
Monitoring
Your heart rate, blood pressure, and blood sugar show you how your body is responding to changes in your thyroid dose.
Red light
I think owning a red light of some type is a must-have for thyroid patients.
Sauna and heat
Regular sauna use is a no-brainer for thyroid patients. If you have access to it, FAR IR sauna is the way to go.
PEMF mat
PEMF has documented benefits on things like injury recovery, inflammation reduction, and enhanced immunity.
Muscles and joints
A massage gun can blast through tight muscles and trigger points, which are both commonly found in thyroid patients.
Walking
I absolutely love low-intensity exercise for thyroid health, and there’s no better way to get there than with weighted walking.
Light therapy
A 10,000 lux lamp in the morning helps if you have a hard time waking up or deal with seasonal depression.
Constipation
A toilet stool puts your body in a squat, which makes it easier to go when you’re constipated.
Carpal tunnel
Hypothyroidism can cause carpal tunnel. A night splint keeps your wrist straight while you sleep.
At home
TSH, free T4, free T3 and both thyroid antibodies. No reverse T3.
Full panel at Quest
Adds reverse T3. About $160 with ferritin, iron, vitamin D and B12.
Membership
Your first best option is always going to be to work with your doctor and have them order your labs. Stop biotin before any thyroid blood test, because it skews the results.
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