Selenium: The Trace Mineral with Macro Impact on Your Health

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Selenium is a trace element and essential micronutrient that supports many vital processes in the human body. Even in small amounts, it is necessary for a healthy immune system, proper thyroid function, and reproductive health. Its antioxidant properties help protect cells from oxidative stress, inflammation, and abnormal cell death, which connects selenium to a wide range of conditions, from thyroid disorders and diabetes to cardiovascular and immune problems. Deficiency is becoming more common in certain parts of the world and can occur in people with specific diets or chronic illnesses.

In this article, we will look at how selenium works in the body, explore the consequences of deficiency, and explain how to meet your needs safely through foods and supplements while avoiding excessive intake. This article will also guide you to where you can find the best selenium supplements online so you can make informed choices about your health.

What Is Selenium?

Selenium is a trace element and essential micronutrient that plays a vital role in maintaining many physiological processes in the human body. It is naturally present in soil, water and various foods, and even in small amounts it is crucial for the healthy functioning of the immune system, thyroid gland and reproductive system. Selenium’s antioxidant properties help protect cells from oxidative damage caused by free radicals, which links it to the prevention or moderation of conditions involving oxidative stress, inflammation and abnormal cell death.

Adequate selenium levels support a wide range of bodily functions, yet deficiency is becoming more common in certain parts of the world. Low selenium status has been associated with reproductive problems, diabetes, thyroid disorders, cancer, and altered immune responses. It can also occur in people with special dietary needs, such as those following strict phenylketonuria diets, and in individuals with chronic conditions, including liver cirrhosis, celiac disease, rheumatoid arthritis, and other degenerative disorders. People undergoing advanced chemotherapy or radiation therapy may also experience reduced selenium levels. Deficiency has been linked to asthma due to impaired glutathione peroxidase activity, impaired circulation, irregular heart rhythms, coma, and even sudden infant death syndrome. One of the best-known selenium-related conditions is Keshan disease, a form of pediatric cardiomyopathy that primarily affects young children and women of reproductive age. ~PMC8761138

Selenium can be obtained from foods such as seafood, meat, poultry, grains and vegetables, or from dietary supplements. Because excessive intake can be toxic, it is important to consume it in appropriate amounts. For most adults, the recommended daily intake is about 55 micrograms per day.,

What are the Benefits of Selenium?

Selenium is essential for human health and has been associated with various health benefits, including:

• Acts as an antioxidant: Selenium has powerful antioxidant properties that help to protect cells from oxidative damage caused by free radicals, which can lead to chronic diseases such as cancer, heart disease, and Alzheimer’s. [PMC2698273]
• Boosts the immune system: Selenium is necessary for the proper functioning of the immune system, and studies have shown that it can help to increase the production of antibodies and enhance the activity of white blood cells. [PMC3277928]
• Helps with thyroid function: Selenium is required for the production of thyroid hormones, which are essential for regulating metabolism and maintaining normal growth and development. [PMC2698273]
• Improves male fertility: Selenium is important for male fertility, and studies have shown that it can help to improve sperm motility. [PMC3048346] However, both high and low selenium may impair male fertility. [PMID: 36731804]
• Helps with cognitive function: Selenium may play a role in cognitive function, and studies have shown that low selenium levels may be associated with an increased risk of cognitive decline and dementia. [PMC9370215]

Selenium May Not Reduce Cancer Risk

Older studies had suggested that selenium reduced the risk of certain cancers, however, a Cochrane review has stated that well-done studies haven’t found that selenium supplements lower cancer risk. Some even showed more severe prostate cancer and type 2 diabetes in those taking selenium. No clear pattern shows more selenium leads to less cancer risk. These studies may have flaws, like inaccurate selenium measurement and not considering other factors. More research is needed to understand if selenium affects cancer risk differently in people with certain genes or diets. [PMC6491296]

Early observational studies reported an inverse relation between selenium exposure and cancer risk. Subsequently, randomized controlled trials showed that selenium supplementation does not reduce the risk of cancer and may even increase it for some types, including advanced prostate cancer and skin cancer...The study of selenium and cancer is complicated by the existence of a diverse array of organic and inorganic selenium compounds, each with distinct biological properties.

The Epidemiology of Selenium and Human Cancer [PMID: 29054414]

How Much Selenium Do We Need?

The recommended dietary allowance (RDA) for selenium varies depending on age, sex, and life stage:

• Adults 19 years and older: 55 micrograms/day
• Children 1-3 years: 20 micrograms/day
• Children 4-8 years: 30 micrograms/day
• Children 9-13 years: 40 micrograms/day
• Teens 14-18 years: 55 micrograms/day
• Pregnant women: 60 micrograms/day
• Breastfeeding women: 70 micrograms/day

These amounts are sufficient for most healthy people to prevent deficiency. It’s important to note that while selenium is a crucial trace mineral, excessive intake can be toxic, so it’s generally not recommended to exceed the upper limit of 400 micrograms per day for adults.

Food Sources of Selenium

Selenium is found in both vegetarian and animal foods. Its amount vary based on the soil where food is grown or animals are raised. Vegetarian sources include Brazil nuts, whole grains, seeds, and some vegetables like mushrooms and spinach. Animal sources with high selenium include seafood, meats like chicken and beef, and dairy products. The selenium content can vary widely depending on factors like soil content and processing methods.

Food selenium content depends on soil selenium levels where crops grow or animals graze. Low-selenium soil yields less selenium in local produce and meat, while selenium-rich soil results in higher levels in these foods. This makes local soil selenium a key factor in dietary intake. With this in mind, here is a table listing some common food sources of selenium and the approximate amount of selenium in each:

Brazil Nuts As A Selenium Supplement: Caution

Brazil nuts are often recommended as a way to assure adequate selenium, but be careful not to eat more than 1 or 2 per day to average to avoid excessive selenium intake. The daily value for selenium is set at 55mcg per day, and the tolerable upper limit for this mineral is set at 400mcg per day. * As you can see, brazil nuts, with an estimated 90mcg PER NUT, can make an excellent selenium supplement. But, along with such a high level of selenium, it is important to be careful to limit intake to 4 brazil nuts per day to avoid toxicity.

Are Selenium Supplements Safe

Selenium is essential for several biological functions, including supporting immune system and thyroid function.

Selenium is safe when taken in appropriate doses. However, the tolerable upper intake level (UL) for selenium is 400 mcg and excessive intake can lead to toxicity. High intakes in the first trimester of pregnancy increase the risk of birth defects. [PMID: 31461777] That being said, when selenium supplements are taken in accordance with these recommendations, they pose minimal risk.

Medication Interactions with Selenium

• Anticoagulants (blood thinners) – Selenium can increase the risk of bleeding when taken with blood thinners, potentially leading to serious complications.
• Chemotherapy drugs – Selenium may reduce the effectiveness of some chemotherapy drugs used to treat cancer.
• Cholesterol-lowering medications – Selenium may reduce the effectiveness of some cholesterol-lowering medications, including statins.
• Immunosuppressants – Selenium may reduce the effectiveness of immunosuppressive drugs used to prevent rejection of transplanted organs.
• Hormone replacement therapy – Selenium may reduce the effectiveness of hormone replacement therapy used to treat menopause symptoms.
• Contraceptives – Selenium may reduce the effectiveness of hormonal contraceptives, potentially leading to unintended pregnancy.

Supplement Interactions with Selenium

• Vitamin C – High doses of vitamin C may reduce the absorption of selenium and lead to a selenium deficiency.
• Vitamin E – High doses of vitamin E may reduce the absorption of selenium and lead to a selenium deficiency.
• Iron – High doses of iron may reduce the absorption of selenium and lead to a selenium deficiency.
• Zinc – High doses of zinc may reduce the absorption of selenium and lead to a selenium deficiency.
• Calcium – High doses of calcium may reduce the absorption of selenium and lead to a selenium deficiency.

To Sum It Up

Selenium through foods or through supplements offers a boost to your health. Selenium supports a robust immune system, plays a crucial role in metabolism, and is key for thyroid function. Adequate selenium intake can contribute to heart health and may protect against certain types of cancers. While selenium is found in a variety of foods, supplements ensure you meet your daily needs, especially important in areas where soil selenium levels are low. Remember, balance is key, as too much can have adverse effects.

This Article is Not a Substitute for Medical Advice

This information is provided for educational purposes only and is not a substitute for medical advice. Supplement Sciences does not provide medical care and cannot ensure the safety or effectiveness of any product for your personal use. Always consult your physician before starting any supplement, especially if you are pregnant, breastfeeding, or managing a serious health condition such as cancer, liver disease, or kidney disease. Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease.

* These statements have not been evaluated by the Food and Drug Administration.