Why Electrolytes Matter When You Have Hashimoto's

Autoimmune Hub
May 23
4 min read

Updated: May 24

A row of mason jars with straws, fruit and water. — Sometime's You Need More Than Just Water For Hydration

Why Electrolytes Matter When You Have Hashimoto’s

When we think about supporting our thyroid health, electrolytes aren’t usually the first thing that come to mind. But if you’re experiencing fatigue, brain fog, dizziness when standing, muscle cramps, or dry skin, an electrolyte imbalance could be part of the picture.

Women with Hashimoto’s often focus on their thyroid hormones, medication, and immune system - and rightly so. But the truth is, these tiny electrical-charged minerals called electrolytes can have a big impact on how you feel each day. Electrolytes can matter when you have Hashimoto's. Let’s dive into what they are, why they matter, and how to make sure you’re getting enough through food.

What Are Electrolytes?

Electrolytes are minerals that carry an electric charge and help regulate fluid balance, nerve signals, muscle contractions, blood pressure, and even your heartbeat.

The main ones include:

Sodium
Potassium
Magnesium
Calcium
Chloride
Phosphate
Bicarbonate

You lose electrolytes through sweat, urine, and even stress. Ideally, you replace them through a mineral-rich diet and adequate hydration.

Electrolyte Imbalances

If your electrolyte levels are too high or too low, your body won’t function optimally. The symptoms can be vague or easily mistaken for thyroid-related issues, which is why they often go unnoticed.

Common symptoms of an imbalance:

Feeling lightheaded or dizzy when standing up (especially in the morning)
Fatigue and low energy
Muscle weakness or cramps
Constipation
Headaches
Dry skin
Heart palpitations
Low blood pressure

For women with Hashimoto’s, these symptoms might already sound familiar. That’s because your thyroid and your adrenals are closely connected to how well your body holds on to, or loses these essential minerals.

The Electrolyte–Hashimoto’s Connection

People with hypothyroidism or Hashimoto’s often struggle with low blood pressure, slower kidney function, and a reduced ability to maintain fluid and mineral balance. Some research shows that as TSH rises, levels of certain electrolytes like sodium and potassium drop. Magnesium can also fluctuate, and low levels are especially common in women under chronic stress or dealing with inflammation.

It’s not always dramatic enough to show up as a clinical deficiency on blood tests, but it’s enough to make you feel sluggish, foggy, or just “off.”

The Role of the Adrenals

Your adrenal glands (those little hats sitting on top of your kidneys) help regulate stress hormones and also influence your salt and water balance. When your adrenals are under pressure, whether from long-term stress, illness, or unstable blood sugar—they can alter how your kidneys handle sodium and potassium.

That’s why adrenal stress can make you crave salt or feel dizzy when standing up. It’s not just a hydration issue; it’s your body trying to correct an imbalance.

How Can I Tell If My Electrolyte Levels Are Low?

Standard NHS blood tests often check sodium, potassium, calcium, and sometimes magnesium as part of a general panel. However, these ranges are set to catch serious imbalances, not subtle ones that still affect how you feel.

You can ask your GP for:

Serum Sodium
Serum Potassium
Serum Magnesium (may need to be specifically requested)
Calcium (corrected calcium if albumin is abnormal)
Chloride and Bicarbonate (part of full electrolytes panel)

It’s worth noting that blood levels don’t always reflect what’s happening inside your cells. So it’s important to also listen to your symptoms and your energy levels.

Food Sources of Electrolytes

The best way to restore balance is through real, whole foods that naturally contain electrolytes. These are easy to include in your meals and work in synergy with other nutrients you need.

Sodium – sea salt, olives, fermented vegetables (sauerkraut, kimchi), broth (especially from bones)

Potassium – avocados, sweet potatoes, bananas, spinach, white beans, coconut water, butternut squash

Magnesium – pumpkin seeds, almonds, leafy greens, dark chocolate (70%+), black beans, chia seeds.

Calcium – sardines (with bones), tahini, almonds, kale, broccoli, figs

Chloride – same sources as sodium (salt, olives, fermented foods)

Phosphorus – nuts, seeds, lentils, quinoa, oats, poultry, fish

Bicarbonate – your body mostly makes this, but leafy greens and vegetables can help maintain acid-alkaline balance

Glass f water with ice cubes and a slice of orange.

How Much Water Should I Drink?

Many women I speak to are drinking too much plain water. That might sound surprising, but if you’re constantly sipping water without replacing minerals, you could actually be diluting your electrolyte levels further.

As a general guide:

Aim for around 1.5 to 2 litres of water per day from all sources, including herbal teas and food.
Add a pinch of sea salt to one or two glasses a day, especially if you’ve been sweating, working out, or under stress.
If you feel dizzy, dehydrated, or your urine is very pale all the time, you might need more minerals, not just more water.

Listen to your thirst and your energy. If you’re tired despite drinking loads of water, consider focusing more on mineral-rich foods instead.

Why I Don’t Recommend Electrolyte Supplements

In most cases, I don’t recommend reaching for electrolyte powders or tablets - especially the ones full of sweeteners, artificial flavours, or unnecessary additives. Your body absorbs minerals best when they come from food. You also get the benefit of co-factors like fibre, antioxidants, and enzymes, which help everything work together.

Supplements can also be imbalanced, for example, giving too much sodium and not enough potassium, or they can mask the real problem if overused. Instead, I focus on restoring electrolyte balance naturally with a whole food, nutrient-dense diet and supporting the systems (like adrenals, gut, and liver) that help maintain this balance in the first place.

Final Thoughts

If you’re dealing with Hashimoto’s and you’re still feeling tired, lightheaded, or foggy despite eating well and taking your thyroid medication, electrolytes could be a missing piece of the puzzle. Start by tuning into your body, bringing in more mineral-rich foods, and being mindful of how much water you’re drinking. Sometimes the simplest things, like adding some sea salt to your food or sipping on a mug of broth can make the biggest difference.

Want to get started right away? 🥒🍏