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Seleniumis a trace mineral that your body needs for various functions.
It’s found in soil, water, plants, and also dietary supplements.
Selenium plays a vital role in thyroid, heart, and cognitive (brain) health.
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As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
What Is Selenium Good For?
Selenium does many important things for your body.
And without enough of it, your health may be at risk.
Once absorbed, your body uses selenium to makeselenocysteine, anamino acid, and selenoproteins.
Selenium impacts brain function, heart health, inflammation, immune function, and metabolism.
Roughly 28% to 46% of your body’s selenium is stored in your skeletal muscles.
Selenium can also be found in yourthyroid gland.
Selenium continues to be researched for its impact on human health.
The essential mineral has been studied for the following:
What Is Selenium?
However, you only need selenium in small amounts to remain healthy.
Your body creates some free radicals during normal metabolism and acquires them from the environment.
This results in oxidative stress, which can lead to several health conditions.
Selenoproteins can reduce oxidative stress.
How Much Selenium Do I Need?
The amount of selenium you need depends on age, gender, and whether you’re pregnant or breastfeeding.
The table below lists the RDAs for selenium in micrograms (mcg).
Selenium needs are higher duringpregnancyandlactation (breastfeeding).
Pregnantpeople need60 mcgof selenium per day, andbreastfeedingpeople need70 mcgper day.
What Foods Naturally Have Selenium?
Selenium is found in many foods, including plant foods and animal foods.
Some foods are also fortified with selenium.
Foods with seleniuminclude:
Many other foods contain selenium.
What Are the Risks of Selenium Supplements?
Although selenium supplements are mostly thought to be safe, they have some risks.
Some people may beallergicto selenium.
Selenium may beharmfulif youtake too much.
Adults should not exceed 400 mcg of selenium daily.
Talk with your healthcare provider about how to safely use selenium.
What Are the Signs You Need Selenium?
Although rare in the United States, some people may become deficient in selenium.
Before supplementing, a healthcare provider should evaluate you for signs of selenium deficiency.
This may include ordering lab tests to determine selenium levels in your hair, nails, or blood.
Selenium deficiency takes place if your body doesn’t have enough of the mineral.
Likewise, Kashin-Beck disease, a punch in of osteoarthritis, most often occurs in areas with low selenium.
Selenium deficiency may also worsen an iodine deficiency.
If both deficiencies occur together,goiterorhypothyroidismmay occur.
There is some evidence that low selenium levels may affect reproduction.
In females, selenium deficiency may cause complications like miscarriage or low birth weight of the baby.
In males, selenium deficiency has been linked to poor sperm quality, which may causeinfertility.
Selenium Supplements
Most people can get all the selenium they need from a well-balanced diet.
However, some people may need to use selenium supplements for various reasons.
Selenium supplements can be purchased online or in certain retail stores or specialty nutrition shops.
A variety of selenium supplement forms are available, including capsules, tablets, and liquid extracts.
Many brands offer vegan and gluten-free selenium supplements.
The product label will typically contain information about these specifics.
you’re able to find supplements that contain selenium only or selenium plus other nutrients.
For example, many multivitamins contain selenium.
Consuming too much selenium may lead to side effects or toxicity.
Choose a supplement that an independent agency such asNSF International,ConsumerLab.com, orU.S.
Pharmacopeia (USP)has approved whenever possible.
These agencies review dietary supplements for harmful contaminants and quality but do not guarantee effectiveness.
No supplement is intended to treat, cure, or prevent disease.
Summary
Selenium is an essential trace mineral that your body needs for specific processes.
It plays a vital role in thyroid, heart, and cognitive (brain) health.
Selenium deficiency is rare but may lead to the development of conditions like Keshan and Kashin-Beck disease.
It’s also possible to consume too much selenium.
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