Leena Watts
Selenium is an essential mineral that supports whole-body health and is found naturally in foods or as a supplement. It is a trace mineral, meaning the body only needs a small amount of it. Selenium is important for the proper functioning of the thyroid gland, which regulates metabolism and controls growth and development. It also has antioxidant properties that help to protect cells from damage and prevent certain types of cancer. While selenium toxicity is rare, it is important to stay close to the recommended amount of 55 mcg per day and never exceed 400 mcg per day. Brazil nuts, seafood, meat, and oatmeal are all good sources of selenium.
| Characteristics | Values |
|---|---|
| Selenium's role in the body | Selenium is an essential mineral with antioxidant properties that protect cells from damage and prevent chronic diseases. |
| How much selenium does the body need? | The body only needs a small amount of selenium. The Recommended Dietary Allowance (RDA) for selenium is 55 micrograms daily for adult men and women aged 19 and above. Pregnant and lactating women need about 60 and 70 micrograms daily, respectively. |
| Food sources of selenium | Selenium is found naturally in foods such as meat, seafood, pasta, oatmeal, and beans. Brazil nuts are known to have a very high selenium content. |
| Selenium supplements | Selenium can also be taken as a supplement, typically in the form of selenomethionine. However, it is important to stay close to the recommended amount to avoid potential health risks. |
| Health benefits of selenium | Selenium supports thyroid function, reproductive function, DNA synthesis, and healthy brain function. It may also help reduce the risk of certain cancers and protect against heart disease. |
| Health risks of selenium deficiency | Low levels of selenium have been associated with an increased risk of thyroid conditions, prostate cancer, and heart failure. |
| Health risks of excessive selenium intake | Chronically high intakes of selenium can lead to health problems such as muscle tremors, hair loss, nausea, and in severe cases, heart attack, respiratory distress, or kidney failure. |
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What You'll Learn
- Selenium is an essential mineral with antioxidant properties
- Selenium may help prevent cancer and improve heart health
- Selenium is important for thyroid function and reproductive health
- Selenium can be found in seafood, meat, and plant-based sources
- Selenium supplements may be beneficial but should be taken with caution
Selenium is an essential mineral with antioxidant properties
Selenium is an essential mineral, meaning that the body needs it to function well but cannot produce it on its own. It is a trace mineral, meaning the body only needs a small amount. Selenium is found naturally in foods such as meat, seafood, Brazil nuts, oatmeal, and beans, or as a supplement.
Selenium has antioxidant properties that help to protect cells from damage caused by free radicals. Free radicals are damaging particles that are normal byproducts of processes like metabolism, formed in the body daily. Antioxidants like selenium neutralize free radicals, reducing or preventing the damage they cause. This oxidative stress has been linked to chronic conditions like heart disease, Alzheimer's, and cancer, as well as premature aging and the risk of stroke.
Selenium is also important for thyroid function, as it is concentrated in the thyroid gland and assists with thyroid hormone production. A selenium deficiency has been associated with thyroid conditions like Hashimoto's thyroiditis, a type of hypothyroidism where the immune system attacks the thyroid gland. Selenium also supports reproductive function and plays a role in DNA synthesis and protection.
While selenium is essential for health, it is important to stay close to the recommended amount of 55 mcg per day and never exceed 400 mcg per day. Selenium toxicity is rare but can lead to serious health problems, including intestinal and neurological issues, heart attack, and kidney failure.
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Selenium may help prevent cancer and improve heart health
Selenium is an essential mineral that is required in small amounts in the body. It is naturally occurring and individuals are exposed to it mainly through food consumption. Selenium is an important component of cellular antioxidant systems, which protect cells from DNA damage and mutations.
A diet rich in selenium may help prevent certain types of cancer. Selenium's ability to counteract cancer cell growth may be due to its effects on DNA stability, cell proliferation, necrotic and apoptotic cell death, and its regulation of oxidative stress and the immune system. A review of 69 studies that included over 350,000 people found that having a high blood level of selenium was associated with a lower risk of certain types of cancer, including breast, lung, colon, and prostate cancers. However, it is important to note that this effect was only associated with selenium obtained through foods, not supplements.
In addition to cancer prevention, selenium may also help improve heart health. Selenium helps to keep oxidative stress in check, which has been linked to chronic conditions like heart disease. Low blood selenium levels have been associated with heart disease, and selenium deficiency seems to make atherosclerosis worse. Selenium, combined with other antioxidants, may also help lower LDL (bad) cholesterol levels.
While selenium is important for maintaining good health, consuming too much can be dangerous and even fatal. Selenium toxicity is rare, but it is important to stay close to the recommended amount of 55 mcg per day and not exceed the upper limit of 400 mcg per day. Brazil nuts, for example, contain very high amounts of selenium, and consuming too many can lead to selenium toxicity.
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Selenium is important for thyroid function and reproductive health
Selenium is a non-metallic, essential mineral found in small amounts in the body. It is an antioxidant, especially when combined with vitamin E, and helps fight damaging particles in the body known as free radicals. Free radicals are normal byproducts of processes like metabolism and are formed in the body daily. They are essential for health and perform important functions, including protecting the body from disease. However, things like smoking, alcohol use, and stress can cause an excess of free radicals, leading to oxidative stress, which damages healthy cells. Oxidative stress has been linked to chronic conditions like heart disease, Alzheimer's, cancer, premature aging, and the risk of stroke.
Selenium is important for thyroid function. The thyroid gland contains the highest amount of selenium per gram of tissue. Selenium plays a role in the production of thyroid hormones. Selenium deficiency has been associated with thyroid conditions like Hashimoto's thyroiditis, a type of hypothyroidism in which the immune system attacks the thyroid gland. Studies have found that selenium supplementation resulted in faster achievement of normal thyroid function in patients with hyperthyroidism.
Selenium is also important for reproductive health. Poor thyroid function is linked with male infertility. Research suggests that higher selenium supplement levels may support male fertility, such as increased libido and semen quality. Selenium may also promote the development of ovarian follicles, which are the small fluid sacs that hold eggs. Selenium also supports the process in which eggs become dominant and achieve ovulation. Selenium may be especially important for the production of female sex hormones, including estrogen and progesterone, both crucial for female fertility.
Selenium is destroyed when foods are refined or processed. Eating a variety of whole, unprocessed foods is the best way to get selenium in your diet. Selenium may be taken as part of a vitamin-mineral supplement, a nutritional antioxidant formula, or as a separate supplement. Most supplements contain a form of selenium called selenomethionine. It is important to stay close to the recommended amount of 55 mcg per day and never exceed the upper limit of 400 mcg per day.
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Selenium can be found in seafood, meat, and plant-based sources
Selenium is a mineral that is essential for human health. It is only needed in small amounts but plays a major role in important processes in the body, including metabolism and thyroid function. Selenium can be obtained through a well-balanced diet, and it is found in a variety of seafood, meat, and plant-based sources.
Seafood is a good source of selenium, with fish such as tuna, halibut, and brazil nuts being particularly rich in this mineral. Brazil nuts, in particular, have an exceptionally high selenium content, with just six to eight nuts providing nearly 1000% of the daily value. However, it is important to consume Brazil nuts in moderation, as excessive consumption can lead to selenium toxicity.
Meat products also contain selenium, with roasted ham having the highest concentration among meat sources. A 3-ounce serving of roasted ham provides about 42 mcg of selenium. Other meat options include beef steak, turkey, beef liver, and chicken, which provide between 22 and 33 mcg of selenium per serving.
In addition to animal sources, selenium can also be found in plant-based foods. Whole grains and enriched products are good sources, with cooked macaroni noodles providing about 37 mcg of selenium per cup. White and brown rice, whole-wheat bread, and oatmeal also contain selenium, ranging from 13 to 20 mcg per serving. Additionally, dairy products like cottage cheese, milk, and yogurt are good sources, providing 8 to 20 mcg of selenium per serving.
By including a variety of these seafood, meat, and plant-based sources in their diet, individuals can ensure they are obtaining adequate amounts of selenium to support their overall health and well-being.
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Selenium supplements may be beneficial but should be taken with caution
Selenium is an essential mineral that plays a critical role in metabolism and thyroid function. It also helps protect the body from damage caused by oxidative stress and free radicals. While selenium is important, it is needed only in small amounts, and deficiencies are rare in the US. Most people get enough selenium from their diet, especially if they eat a well-balanced diet with whole, unprocessed foods. Brazil nuts, seafood, meat, and pasta are all good sources of selenium.
However, some people may have a higher risk of selenium deficiency, including those with certain health conditions such as HIV, Crohn's disease, or ulcerative colitis. Those who are fed through an IV or have kidney failure and are on dialysis may also be at risk. In these cases, a doctor may suggest taking a selenium supplement, usually in the form of capsules or tablets.
While selenium supplements may be beneficial for those with a deficiency, they should be taken with caution. The recommended amount is 55 mcg per day, and it is important to never exceed 400 mcg per day. Taking too much selenium over a long period can lead to health problems, including an increased risk of developing diabetes and potential selenium toxicity, which has been linked to breathing issues, kidney failure, and heart problems. Additionally, selenium may interact with other medications, such as antacids, chemotherapy drugs, and birth control pills.
It is important to speak to a doctor before taking selenium supplements, especially if you are at risk for prostate cancer or have normal selenium blood levels but are considering long-term use. Selenium supplements should be used only under the supervision of a knowledgeable healthcare provider to ensure safe levels and avoid potential side effects.
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Frequently asked questions
Selenium is an essential mineral, which means that it must be obtained through your diet as your body can't produce it on its own.
Selenium supports whole-body health. It is an essential component of various enzymes and proteins, called selenoproteins, that help to make DNA and protect against cell damage and infections. It also promotes thyroid and reproductive function.
Selenium may help prevent mental decline and improve memory loss in people with Alzheimer's disease. Studies have also shown that selenium can reduce the risk of certain types of cancer, including breast, lung, colon, and prostate cancers.
The recommended dietary allowance (RDA) for adult men and women aged 19 and above is 55 micrograms daily. Women who are pregnant and lactating need about 60 and 70 micrograms daily, respectively. The tolerable upper intake level (UL) for all adults aged 19 and above, including pregnant and lactating women, is 400 micrograms daily.
Brazil nuts are the most powerful source of selenium. Seafood, meat, pasta, oatmeal, and beans are also good sources of selenium.
