Selenium
What is Selenium?
Selenium is a trace mineral essential for good health.
It’s found in soil, water, and foods, and is important for many body functions.
Plays a key role in protecting cells, supporting thyroid health, and boosting the immune system.
What does Selenium do in our body?
Helps enzymes fight oxidative stress and prevent cell damage.
Converts inactive thyroid hormone (T4) into its active form (T3), which keeps our metabolism running smoothly.
Supports a healthy immune system and may help prevent inflammation and certain cancers.
Major Warning Signs of Selenium Deficiency
Muscle pain and weakness.
Cognitive issues, like difficulty thinking clearly.
Serious heart problems, such as Keshan disease (a type of heart muscle disorder).
Other Deficiency Symptoms of Selenium
Feeling tired all the time.
Hair thinning or falling out.
Weak immune system, making you more prone to infections.
Selenium Deficiency in the Immune System
Low selenium weakens the immune system, making it harder for your body to fight off infections.
May lead to longer recovery times when you're sick.
Selenium Deficiency in the Cardiovascular System
Can cause heart muscle weakness, increasing the risk of heart failure.
Linked to conditions like Keshan disease, a form of heart disease.
Selenium Deficiency in the Integumentary System (Skin, Hair, Nails)
Dry, flaky skin and possibly slower healing of cuts and wounds.
Hair loss and brittle nails are common with low selenium levels.
Selenium Deficiency in the Lymphatic System
While not well-studied, selenium deficiency could impair the lymphatic system since it’s connected to immune function.
Selenium Deficiency in the Endocrine System
Affects thyroid health, leading to conditions like hypothyroidism or Hashimoto’s disease.
Without enough selenium, your thyroid can’t function properly.
Selenium Deficiency in the Muscular System
Muscle pain, weakness, or even muscle disease (myopathy) can occur with low selenium levels.
Muscles need selenium to protect against oxidative stress.
Selenium Deficiency in the Digestive System
Although not directly impacted, selenium deficiency can lead to poor immune protection in the gut.
This may make you more vulnerable to digestive issues or infections.
Selenium Deficiency in the Nervous System
Selenium helps protect nerves from damage.
Deficiency could contribute to brain fog, mood swings, or even increase the risk of neurodegenerative diseases like Alzheimer’s.
Selenium Deficiency in the Skeletal System
Low selenium can make your bones weaker and increase the risk of fractures.
It plays a role in bone health by preventing oxidative damage to bone cells.
Selenium Deficiency in the Thyroid Pathway
Affects the thyroid by disrupting the conversion of thyroid hormones, leading to thyroid disorders like hypothyroidism.
Can also worsen autoimmune thyroid diseases like Hashimoto’s.
Selenium is needed several times in the Thyroid Pathway for it to run smoothly
It is the one mineral that can help lower Reverse T3
Selenium Deficiency in the Liver
Selenium helps detoxify the liver and prevent oxidative damage.
Low selenium can impair liver function, making it harder for the body to process toxins.
Causes of Selenium Deficiency
Low dietary intake from foods grown in selenium-poor soil.
Malabsorption from digestive conditions like Crohn’s disease.
Eating mostly processed foods, which tend to have less selenium.
Physical Ailments Requiring More Selenium
Conditions like hypothyroidism, heart disease, and even infertility may benefit from increased selenium intake.
Chronic fatigue and certain types of cancer may also call for more selenium.
Medications that Deplete Selenium
Long-term use of corticosteroids, chemotherapy drugs, or statins may reduce selenium levels.
It's important to monitor selenium status if you're on these medications.
Natural Supplements that Deplete Selenium
High doses of zinc or iron can compete with selenium for absorption.
Be mindful of over-supplementing these minerals as they could lower selenium levels.
Testing Selenium
Selenium can be measured through blood tests or hair analysis.
Blood tests show recent selenium intake, while hair tests reflect longer-term selenium status.
Daily Requirements of Selenium
The recommended amount is about 55 micrograms per day for adults.
Pregnant and breastfeeding women need a little more to support their baby's development.
Co-Factors Required for Selenium Absorption
Vitamin E works hand-in-hand with selenium to boost its antioxidant effects.
Zinc may also help selenium work more effectively in the body.
Foods High in Selenium
Brazil nuts are the superstar here—just a few give you more than the daily requirement!
Other good sources include seafood, eggs, poultry, whole grains, and sunflower seeds.
Things that Affect the Amount of Selenium in Our Food
The selenium content in food depends on the soil where it’s grown. Regions with selenium-poor soil produce foods lower in selenium.
Food processing and cooking methods can also reduce selenium levels in our meals.
Other Random Information about Selenium
Selenium has potential cancer-fighting properties, especially for prostate cancer.
Be careful with too much selenium though—taking more than 400 micrograms a day can cause toxicity (selenosis), leading to hair loss, nail problems, and nerve issues.
Final Thoughts
If you took no other supplement but Selenium it would absolutely help lots of things, particularly the endocrine system. You don’t necessarily need supplements, 2 x Brazil nuts a day will work just as well.
If digestive issues are a concern for you then you can get liquid selenium to drop into your water for quick absorption.
Personally I have the brazil nuts every day and will continue to do so until my body tells me it requires a different form.
