What is Selenium?

Have you heard the buzz around selenium?

There’s a reason that everyone is talking about this essential micronutrient.

Selenium plays a crucial role in maintaining overall human health. From supporting sleep and immune function to offering anti-inflammatory properties, selenium boasts numerous health benefits that you'll definitely want to understand.

So let's dive in and learn more about this incredible nutrient. In this article, we’ll outline Selenium’s benefits, natural sources, and optimal dosages to help you lead a healthier life.

Benefits of Selenium

1. Selenium and Immune Function

Selenium acts as a powerful antioxidant, safeguarding cells from damage caused by free radicals.

Selenium’s antioxidant properties are crucial for maintaining the integrity of immune cells. Selenium also contributes to the production of selenoproteins, which are proteins that contain selenium.

These selenoproteins are involved in regulating immune responses and combating oxidative stress. Furthermore, selenium helps regulate inflammation by modulating the production of inflammatory cytokines and prostaglandins.

It also supports the adaptive immune system by enhancing the proliferation and activity of T-cells, a type of white blood cell.

Research even suggests that selenium may protect against certain viral infections, as it aids the immune system in fighting viruses and may inhibit viral replication.

2. Selenium for Better Sleep

Selenium is not only essential for immune function, but it also plays a notable role in promoting sleep quality.

Studies have shown a connection between adequate selenium levels and improved sleep patterns, suggesting that this trace mineral can help regulate our sleep-wake cycles and contribute to more restorative sleep.

A research study involving 4,552 participants discovered that selenium emerged as one of the most reliable indicators of sleep quality. The level of selenium consumption by the participants strongly correlated with the ease with which they fell asleep.

The findings revealed that individuals with adequate selenium intake experienced a considerably reduced risk of struggling to fall asleep.

But selenium doesn’t just help you fall asleep - it helps you stay asleep. The same study found that selenium intake corresponded with a 33% lower chance of waking in the middle of the night.

3. Cognitive Function and Brain Health Benefits of Selenium

Research has consistently demonstrated that individuals with Alzheimer's tend to have lower blood selenium levels.

Moreover, some studies have suggested that antioxidants like selenium may enhance memory in Alzheimer's patients. One small-scale study revealed that consuming a selenium-rich Brazil nut daily improved verbal fluency and other cognitive functions in individuals with mild cognitive impairment.

Furthermore, the Mediterranean diet, known for its abundance of selenium-rich foods like seafood and nuts, has been linked to a reduced risk of developing Alzheimer's disease.

Additionally, When researchers examine brains that have sustained damage, they frequently observe elevated levels of selenium in the affected areas. This finding implies that selenium may function as a protective agent, acting as a "first responder" for the brain and potentially aiding in its healing process.

4. Selenium for Thyroid Health

Good thyroid health is critical for proper metabolism and good energy levels. Selenium is one of the most important minerals for thyroid function.

Interestingly, the thyroid contains a higher concentration of selenium than any other organ in the human body. This potent mineral helps shield the thyroid from oxidative damage and is essential for the production of thyroid hormones.

Selenium deficiency has been linked to thyroid conditions such as Hashimoto's thyroiditis, a form of hypothyroidism where the immune system attacks the thyroid gland. An observational study involving over 6,000 participants revealed that low serum selenium levels correlated with an increased risk of autoimmune thyroiditis and hypothyroidism.

Moreover, some studies have indicated that selenium supplements could be beneficial for individuals with Hashimoto's disease. One review found that taking selenium supplements daily for three months led to reduced thyroid antibodies and improved mood and overall well-being in people with Hashimoto's disease.

5. Chemoprevenetive Benefits of Selenium

Selenium not only reduces oxidative stress but may also help decrease the risk of certain cancers, thanks to its ability to minimize DNA damage, enhance immune system function, and eliminate cancer cells. A review of 69 studies involving over 350,000 participants discovered that elevated blood selenium levels were linked to a reduced risk of specific cancers, including breast, lung, colon, and prostate cancers. It's crucial to mention that this effect was only associated with selenium obtained from food sources, not supplements.

Nonetheless, some research indicates that selenium supplementation might help alleviate side effects experienced by individuals undergoing radiation therapy. One study, for instance, found that oral selenium supplements enhanced overall quality of life and diminished radiation-induced diarrhea in women with cervical and uterine cancer.

Sources of Selenium

There are several excellent food sources of selenium, both animal-based and plant-based.

Some of the best options include:
- Brazil nuts: These are particularly rich in selenium, with just a few nuts often providing more than the daily recommended intake.
- Seafood: Tuna, salmon, shrimp, sardines, and other seafood are good sources of selenium.
- Organ meats: Liver and kidney from various animals, such as beef and chicken, are rich in selenium.
- Lean meats: Beef, turkey, and chicken provide a good amount of selenium.
- Dairy products: Milk, yogurt, and cheese can contribute to your daily selenium intake. -- Whole grains: Brown rice, whole-wheat bread, and oats are good plant-based sources of selenium.
- Legumes: Lentils, beans, and peas can provide a decent amount of selenium.
- Seeds: Sunflower seeds, chia seeds, and flaxseeds are also good sources of this trace mineral.

Selenium Toxicity

There are several excellent food sources of selenium, both animal-based and plant-based.

Some of the best options include:
- Brazil nuts: These are particularly rich in selenium, with just a few nuts often providing more than the daily recommended intake.
- Seafood: Tuna, salmon, shrimp, sardines, and other seafood are good sources of selenium.
- Organ meats: Liver and kidney from various animals, such as beef and chicken, are rich in selenium.
- Lean meats: Beef, turkey, and chicken provide a good amount of selenium.
- Dairy products: Milk, yogurt, and cheese can contribute to your daily selenium intake. -- Whole grains: Brown rice, whole-wheat bread, and oats are good plant-based sources of selenium.
- Legumes: Lentils, beans, and peas can provide a decent amount of selenium.
- Seeds: Sunflower seeds, chia seeds, and flaxseeds are also good sources of this trace mineral.

Selenium Toxicity

Like any good thing, too much selenium can have bad outcomes.

Although selenium is an essential trace mineral that plays a vital role in numerous bodily functions, consuming it in excessive amounts can be harmful.

The recommended daily allowance of selenium is 55mc, and the upper limit of tolerable selenium intake is 400 mcg per day.

Selnium in happy being nourished

If you aren’t a big fan of sardines or brazil nuts but you still want to ensure you get your fair share of essential selenium, try happy being nourished.

This shake powder delivers 100% of your daily recommended selenium, plus 15g of protein, 49 other essential nutrients and immune boosting polyphenols.