I was wondering if it is wise to take K-2 since I have hypothyroid. I know that I should avoid cruciferous veg, kale, collards, broccoli, etc, and that seems to be the natural food source for k-2. Any thoughts?
Paleo Helps Woman Get Off Thyroid Medication! http://robbwolf.com/2012/06/04/11360/
I have to believe iodine and selenium is fairly important especially if consuming goitrogens and fermented vegetables. My husband and I were consuming about 1-2 pounds of COOKED goitrogenic vegetables per day with no supplemental iodine or selenium. We were using sea salt which doesn't have much iodine. We started to develop symptoms like fatigue, feeling cold, cold hands etc. These symptoms happened in both low carb and higher carb contexts, although higher carbohydrate may mask thyroid symptoms - this was mentioned multiple times at Paleo FX in Austin.
Within days of slow adding kelp supplementation (building from 150 mcg to currently 600 mcg over a month) and 150-200 mcg of selenium daily we notice a big difference in energy and not feeling cold. We have also limited our goitrogens by eliminating fermented vegetables since we do fine with raw dairy for probiotics.
We thought cooking and eating lots of saturated fat would take care of the goitrogens, but apparently that wasn't enough for us. So I compiled this list to help those trying to limit goitrogens or have had a similar experience.
Avocado - improves thyroid function
Berries (except strawberries), Cherries, Citrus (lemon, lime, grapefruit, orange, etc.), Melons
Apricots, Dragonfruit, Starfruit, Grapes, Guava, Kiwi, Lychee, Mango, Apple, Pineapple, Pomegranate
Nightshades - Peppers (sweet/bell and hot), Eggplant, Tomatoes, Potatoes
Squashes - Cabeza, Zuccinni, Yellow, Butternut, Pumpkin, Bittermelon (Corolla) technically fruit
Peas, Green Beans, Carrots
Lettuce, Celery, Cucumber
Herbs - Oregano, Basil, Thyme, Parsley, Cilantro, Parsley
Onions, Leeks, garlic, shallots, chives
http://en.wikipedia.org/wiki/Goitrogen Goitrogens are substances that suppress the thyroid gland by interfering with iodine uptake, which can, as a result, cause an enlargement of the thyroid, i.e., a goitre.
Fermented Vegetables in brine (salt water) NOT vinegar have high Goitrogens since the bacteria convert more to that form as in Sauerkraut, Kimchi, Pickle, etc. Certain raw foods (cooking inactivates some of the goitrogens, except in the cases of soy and millet) have been identified as goitrogenic. These goitrogenic foods include:
Cassava (Tapioca), Sweet Potatoes, Rutabagas, Radishes (inc. Daikon), Turnips
Soybeans (and soybean products such as tofu, soybean oil, soy flour, soy lecithin) (High)
Pine nuts, Peanuts, Flaxseeds, Lima Beans
Strawberries, Pears, Peaches (low)
Vegetables in the genus Brassica (cruciferous)
Bok choy, Choy sum, Mizuna Tatsoi,
Broccoli, Broccolini, Broccoflower, Kai-lan (Chinese broccoli), Rapini, Cauliflower
Brussels sprouts, Cabbage, Chinese cabbage
Canola (Rapeseed), Yu Choy,
Collard greens, Mustard Greens, Kale
Despite being generally a stimulant, caffeine (examples: coffee, tea, cola, chocolate) acts on thyroid function as a suppressant. Indeed some studies on rats suggest that excess caffeine in conjunction with a lack of iodine may promote the formation of thyroid cancers. Masterjohn recommends no more then 5 servings of goitrogens/week and Kresser no more then 3-6 servings/week for anyone with thyroid issues.
Paul Jaminet, Chris Masterjohn, and Chris Kresser have written well on this.
Fermentation makes soy goitrogens worse! http://blog.cholesterol-and-health.com/2010/10/fermentation-does-not-neutrailize.html
For more Paleo Diet hacks: Have you had a possible iodine and/or selenium deficiency (or symptoms of it) on an ancestral diet even with cooking goitrogens? - PaleoHacks.com http://paleohacks.com/questions/111727/have-you-had-a-possible-iodine-and-or-selenium-deficiency-or-symptoms-of-it-on#ixzz1tZqqlDIu
K2 is found only in animal products; K1 is in plants, and the few times I've got supplements with K1 it made me feel rather weird. So, get some K2 and avoid the vegetable stuff.
Cruciferous veges contain what are known as goitrogenic compounds - things that will interfere with the uptake of iodine in the body, potentially exacerbating existing thyroid conditions. For this reason, it isn't a bad idea to limit them while you're working through these issues.
Green veges are generally a good source of vitamin K1, but not K2; and one is not converted into the other in the body. As far as I know pastured dairy is the only way to get much of the MK4 form of K2 in the diet. Fermented foods (natto especially) will contain a bit of the MK7 form, which is debatably less useful in the body. Most (all?) of Weston A. Price's research around K2's synergistic affects was focused on MK4 K2.
In any case: I don't know of any direct relations between the K vitamins and thyroid function, but it would be a good idea to continue limiting goitrogenic foods and try to eat shellfish and seaweed on a regular basis to support the thyroid.
(Edit: I googled my summation just to fact-check myself and came across an article saying the same: http://www.livestrong.com/article/520288-vitamin-k-the-thyroid/)
I have hypothyroidism and every time I try to supplement with kelp or eat seaweed on a regular basis, I gain belly fat and get brain fog. I think the iodine is messing me up. But I also take K2 and it has no effect on my thyroid.
I don't have an answer, just more questions.
I have too high estrogen and too low tsh. I'm taking a lot of DIM to get my estrogen down. What do I do know?