3 Health Benefits of Selenium

Selenium is an essential mineral required by the body in small amounts. It is a trace mineral that acts as an antioxidant, helping to keep cells safe from damage.

Research shows that a variety of health problems can result from low levels of selenium intake.

Let’s dive into the health benefits of selenium and how much of it you need to get those benefits.

Health Benefits of Selenium
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What are the Health Benefits of Selenium?

Several health benefits come with selenium intake.

Research suggests that this mineral can boost the immune system, improve thyroid function, recommended to heal Hashimoto, and reduce the risk of certain cancers.

Let’s explore each of these benefits in detail.

  • Improved Thyroid Function: Selenium plays a crucial role in thyroid health by helping to regulate the production of thyroid hormones. Thyroid hormones play a vital role in regulating various body functions, including metabolism, growth, and development. Selenium works in conjunction with iodine to produce thyroid hormones. Deficiencies in selenium have been linked to thyroid problems such as hypothyroidism. Selenium supplements may help improve thyroid function in people with low selenium levels.
  • Reduced Risk of Certain Cancers: Selenium is a mineral that may help protect against various types of cancer, including lung, prostate, and colon cancers. Studies suggest that selenium may help prevent cancer by reducing oxidative stress and inflammation and by increasing the immune system's ability to fight against cancer cells.
  • Boosting the Immune System: Selenium helps the immune system by increasing the production of antibodies and activating immune cells, such as T-cells and natural killer cells. The mineral also helps to reduce oxidative stress and inflammation, aiding the immune system in fighting off infections and diseases.

Where Can You Get Enough Selenium to avoid Selenium Deficiency?

  • Foods High in Selenium: Selenium-rich foods include Brazil nuts, fish, poultry, and eggs. Plant-based foods like grains and vegetables also contain selenium, albeit in smaller amounts. Eating a balanced diet can provide selenium concentration to meet the body's needs. People living in regions with selenium-deficient soil may need to consume supplements to get enough selenium.
  • Brazil Nuts: A Rich Source of Selenium: Brazil nuts are a rich source of selenium, with one nut containing up to 96 mcg of selenium. However, it is possible to overdose on selenium by consuming too many Brazil nuts. Eating one to two nuts per day is sufficient to get enough selenium benefits without risking high selenium status.

Use of Selenium Supplements – Should You Take Them?

Selenium supplementation is usually not required for individuals who eat a balanced diet with adequate selenium content.

However, supplements may help people with low selenium levels or those living in selenium-deficient areas. It is essential to consult with a healthcare provider before deciding to take selenium supplements.

What is the Role of Selenium in Thyroid Health?

  • Selenium and Thyroid Hormone Synthesis: Selenium helps in the synthesis of thyroid hormones by working with the enzyme that converts the thyroid hormone T4 into the active form of T3. This conversion is essential for maintaining optimal thyroid function.
  • Selenium and the Thyroid Gland: Selenium is necessary for the proper functioning of the thyroid gland, which is responsible for producing and releasing hormones that regulate metabolism and other body functions.
  • Selenium Deficiency and Thyroid Function: A deficiency in selenium can lead to poor thyroid function, which can result in symptoms such as fatigue, weight gain, and cold sensitivity. Increasing selenium intake may help improve thyroid function in people with low selenium levels.

How Much Selenium Do You Need?

The recommended daily allowance (RDA) for selenium varies by age and gender. The National Institutes of Health suggests that healthy adults consume at least 55 mcg of selenium per day, while pregnant and breastfeeding women should consume slightly more (60-70 mcg per day). Children require less selenium, and their RDA varies with age.

Selenium Deficiency Signs

Low levels of selenium can lead to various health problems. Some common signs of selenium deficiency include hair loss, impaired immune function, and muscle weakness. People who consume a low-selenium diet, such as those living in regions with selenium-deficient soil, are at risk of developing a deficiency.

Selenosis: Selenium Toxicity Symptoms

Selenium toxicity can occur when the intake of selenium is above the safe upper limit of 400 mcg per day. Symptoms of high amount of selenium include fatigue, hair loss, gastrointestinal problems, and nerve damage. This toxicity is rare, and most cases occur due to improper use of selenium supplements.

Can You Get Too Much Selenium?

While selenium is an essential mineral required by the body, too much selenium intake can lead to toxicity. The safe upper limit for selenium intake is 400 mcg per day for adults. Exceeding this limit can result in selenium toxicity, which can lead to symptoms such as gastrointestinal issues, hair loss, and nerve damage.

Selenium Toxicity Risk Factors

The risk of selenium toxicity is higher in people who consume high doses of selenium supplements regularly. Additionally, people living in selenium-rich areas are also at risk of developing toxicity.

Safe Upper Limit: 400 mcg per Day

Consuming more than 400 mcg of selenium per day can lead to selenium toxicity. Therefore, it is essential to limit selenium intake to prevent toxicity from occurring.

Takeaway

Selenium is an essential mineral required by the body. It is necessary for maintaining optimal thyroid function, boosting the immune system, and reducing the risk of certain cancers. 

While it is possible to get enough selenium by consuming a balanced diet, people who live in selenium-deficient areas may need to take supplements. 

However, it is crucial to consult with a healthcare provider before deciding to take supplements as selenium supplementation can result in toxicity if taken in excess.

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