Selenium: What Is It and What Does It Do in Your Body?

This comprehensive article covers everything you need to know about selenium in food and supplements. You'll learn how to recognize a selenium deficiency and the easiest way to get selenium through food.

In addition, you will learn what the benefits of this mineral are and

Selenium (also called selenium) is a mineral you get from various foods. Never heard of selenium? That's not surprising, as it doesn't get much attention. Yet, it's essential for your health.

It contributes to the healthy functioning of your body, including your immune system, thyroid function (metabolism) and keeping your hair and nails healthy.

Selenium, like zinc and chromium, is a trace element. This means you only need very small amounts of it. It's also an essential mineral. This means your body can't produce it on its own, and you must get it through your diet.

Selenium is therefore good for many different processes in our body.

Selenium's functions are very similar to those of the mineral zinc. And that's no coincidence! Later in this article, I'll tell you more about the interaction between selenium and zinc.

This is why selenium is good for you:

• Supports the immune system - By stimulating the production of white blood cells, your body can better fight infections.
• Works as an antioxidant - Antioxidants neutralize unstable molecules (free radicals) and help prevent cell damage. Selenium thus helps protect your body from oxidative damage.
• Supports Thyroid Function - Thyroid hormones are important for your metabolism, promote growth and development in children, and support the functioning of vital organs like the heart and lungs. They also influence mood and cognitive function. ^[1]
• Good for your hair - Selenium helps keep your hair strong by nourishing and protecting the hair follicles. This contributes to healthy and strong hair.
• Supports nails - It also promotes nail health by supporting the production of proteins like keratin. This makes your nails stronger and less brittle, making them less likely to split and tear.
• Good for sperm cells - The mineral contributes to the production of sperm cells and is good for sperm quality.

Selenium methionine (selenomethionine) and selenium selenite (selenite) are two important types of selenium that are commonly found in dietary supplements.

The main difference is that selenium methionine is an organic form of selenium. This form is well absorbed by the body.

Selenium methionine occurs naturally in plants that absorb selenium from the soil.

Selenite, on the other hand, is an inorganic form of selenium that is often chemically produced for use in supplements. It occurs in mineral forms such as selenite and selenate.

These inorganic forms are generally less absorbable than selenomethionine. ^[2]

As we mentioned before, selenium is a trace element. So you don't need much of it .

How much exactly? That depends on your age and individual factors. For adults (men and women) , the recommended daily amount is 70 mcg per day .

These are the guidelines according to the Health Council:

Also good to know: We can absorb selenium from our diet well . The absorption of selenium from different sources varies, but in general it is high: 70% to 95%. ^[4]

If you have a selenium deficiency, you may experience these symptoms:

1. Heart problems
2. Muscle pain
3. Muscle weakness
4. Hair loss
5. Fatigue
6. Weakened immune system ^[5]

Fortunately, such a deficiency isn't very common. Selenium is found in a wide variety of foods. What makes it easier is that there are plenty of options in both animal and plant-based foods .

For example, selenium is abundant in Brazil nuts, but fish and meat, whole grain products and dairy are also good sources.

These are examples of selenium-rich products :

Brazil nuts (Brasil Nuts)

The amount of selenium in plant products (such as whole grains and vegetables) varies depending on the selenium content of the soil in which they grow.

For example, a study into the icon of selenium: the Brazil nut (known in the Netherlands as the Brazil nut) showed that the concentration of selenium in Brazilian nuts varies greatly by region.

While the Brazilian nut from one region could provide up to 288% of the recommended daily amount of selenium, nuts from another region provided only 11%. ^[6]

You don't need to worry about getting too much selenium if you eat a varied diet. This is because selenium is only found in small amounts in our diet.

Brazil nuts are an exception. If you eat more than two of them, you're already exceeding the recommended daily amount (RDA).

Is it bad to consume more than the RDA? No, not necessarily.

The tolerable upper intake level for adults has been set at 255 mcg . That's more than 3.5 times the RDA ! So it doesn't add up to a little more or less.

The tolerable upper limit for selenium has been established per age group:

1. Eating too many Brazil nuts can therefore result in too much selenium.
2. Another way to go way over the upper limit is by overdosing on selenium supplements.

If you take too much selenium for a long period of time, you may experience health problems.

The following symptoms are associated with too much selenium:

1. Hair loss
2. Brittle and/or discolored nails
3. Skin rash
4. Garlic-smelling breath
5. A metallic taste in your mouth
6. Abnormalities in the nervous system
7. Joint pain
8. Fatigue
9. Irritability
10. Nausea
11. Diarrhea ^[8]

Do you suspect your selenium levels are too high? Have a doctor confirm this first. The symptoms mentioned above could also have other causes!

If you know you have too much selenium, you can do the following:

1. Take fewer selenium supplements , or reduce the dose
2. Leave the Brazil nuts for a while , or take a maximum of 1 per day

Earlier in this article we promised to return to the relationship between zinc and selenium:

We already discovered that the two minerals have a lot in common.

They both support the immune system, protect against oxidative stress, and help important enzymes function properly.

In addition, they contribute to a healthy metabolism, hormone balance and thyroid function, which is important for your overall health.

It is therefore logical that you often encounter zinc and selenium as such in supplements.

The best way to get more selenium is through food. If this isn't feasible for you, it's best to take a good multivitamin with selenium.

1. One or two Brazil nuts
2. Two boiled eggs
3. Oatmeal with chia seeds, sunflower seeds and banana pieces
4. Lentil salad with tuna and mushrooms
5. Wheat rye bread with chicken fillet