Introduction
The trace element selenium is one of the essential micronutrients that the human body cannot produce on its own. Nevertheless, it is indispensable for numerous vital functions. In this article, you will learn everything you need to know about selenium, its diverse effects on your body, and why adequate supply might be so important.
Selenium and its role as an antioxidant
In our modern times, we are exposed to a variety of environmental pollutants that can cause oxidative stress. Cigarette smoke, excessive alcohol consumption, intense sunlight, or environmental pollution – all these factors can lead to the formation of free radicals that can damage our cells.
This is where selenium comes into play: As a central component of selenoproteins, especially glutathione peroxidase, it significantly contributes to protecting your cells. This special enzyme group acts as a powerful antioxidant and neutralizes free radicals before they can cause damage.
Particularly remarkable is the synergistic effect of selenium with vitamin E. Together they form a strong team in the fight against oxidative stress. While vitamin E primarily acts in the cell membrane, selenium exerts its protective effect inside the cell. This combination could provide comprehensive protection against cell damage and thus contribute to maintaining cell health.
Through this antioxidant effect, selenium could also play an important role in slowing down aging processes. Protection against oxidative stress not only contributes to the health of your skin but could also support your overall vitality and performance.
Selenium and its importance for thyroid function
Another central area of selenium's action lies in its importance for your thyroid. This small but extremely important organ produces hormones that influence almost all metabolic processes in the body.
Selenium is an indispensable component of various enzymes, including deiodinases. These enzymes are responsible for converting the thyroid hormone thyroxine (T4) into its active form triiodothyronine (T3). Without sufficient selenium, this process could be impaired, potentially leading to suboptimal thyroid function.
The consequences could be far-reaching: Since thyroid hormones regulate the basal metabolic rate, changes could affect your energy balance, body temperature, and even your body weight. Your nervous system, bone health, and heart rhythm could also be impaired by insufficient selenium supply.
Furthermore, selenium plays an important role in protecting the thyroid from oxidative stress. Under normal circumstances, the thyroid produces hydrogen peroxide for hormone synthesis. Selenium-containing enzymes help neutralize excess hydrogen peroxide, thereby preventing cell damage.
In existing thyroid diseases, such as Hashimoto's thyroiditis or Graves' disease, adequate selenium supply could possibly help positively influence the course of the disease and reduce inflammatory processes.
Selenium deficiency and its effects
A deficiency in selenium can affect various bodily functions and lead to a variety of complaints. Since selenium is essential for the immune system's function, a deficiency could weaken your defenses and make you more susceptible to infections.
Possible signs of selenium deficiency include:
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Increased susceptibility to infections due to a weakened immune system
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Muscle pain and weakness, as selenium is important for muscle regeneration
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Reduced fertility in men due to impaired sperm production
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Hair loss and brittle nails as a result of impaired protein synthesis
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Chronic fatigue due to disturbances in energy metabolism
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Mood swings, as selenium may also be important for brain function
Long-term selenium deficiency could also increase the risk of various diseases. These include not only thyroid diseases but possibly also cardiovascular diseases and certain types of cancer. The exact relationships are complex and may depend on individual factors.
Selenium in the diet
To avoid selenium deficiency, a balanced diet with selenium-rich foods is important. However, the selenium content in foods strongly depends on the selenium content of the soil where plants are grown or animals are raised.
The foods richest in selenium include:
1. Brazil nuts: A single Brazil nut can already cover the daily selenium requirement. However, you should note that the selenium content can vary greatly.
2. Fish and seafood: Especially tuna, salmon, shrimp, and oysters are good sources of selenium.
3. Offal: Especially liver contains considerable amounts of selenium.
4. Meat: Especially beef and poultry can contribute to selenium supply.
5. Eggs: They provide not only high-quality protein but also selenium.
6. Whole grain products: The selenium content depends heavily on soil quality.
7. Legumes: Lentils, chickpeas, and various types of beans can support your selenium supply.
In regions with selenium-poor soils, which also include parts of Europe, it can be more difficult to meet selenium needs solely through diet. In such cases, high-quality Nutraceuticals represent a meaningful supplement. Nutrador® offers, for example, carefully developed preparations that belong to the best dietary supplements belong to the market.
Selenium and its potential role in cancer prevention
Research on selenium and its possible role in cancer prevention is an exciting field. As a powerful antioxidant, selenium could help reduce cell damage caused by free radicals – a factor that may play a role in cancer development.
Various studies suggest that an adequate selenium status may reduce the risk of certain cancers. This particularly concerns prostate cancer, lung cancer, and colon cancer. The exact mechanisms could be diverse:
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Promotion of DNA repair in damage caused by free radicals
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Support of programmed cell death (apoptosis) in damaged cells
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Inhibition of inflammatory reactions that could promote cancer growth
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Modulation of the immune system for better recognition and combat of cancer cells
It is important to emphasize that selenium alone should by no means be considered a cancer therapy. Rather, it could be understood as part of a holistic approach to health prevention. A balanced lifestyle with healthy nutrition, regular exercise, and avoiding smoking remains the foundation of any prevention strategy.
If cancer is already present, any form of supplementation should definitely be discussed with medical professionals, as interactions with therapies cannot be ruled out.
Selenium deficiency and specific diseases
In regions with extreme selenium deficiency, specific diseases have been observed that are directly related to insufficient supply. Although these are considered rare in Central Europe, they highlight the essential importance of this trace element.
The Keshan disease is a heart muscle disease (cardiomyopathy) first described in the Chinese province of Keshan – a region with extremely selenium-poor soils. This disease mainly affects children and women of childbearing age and manifests as an enlargement of the heart, arrhythmias, and heart failure. After the introduction of selenium supplementation programs in affected regions, the incidence of this disease was significantly reduced.
The Kashin-Beck disease is a chronic joint disease that also occurs in selenium-poor regions, especially in parts of China, Siberia, and North Korea. It manifests already in childhood and adolescence with joint pain, deformities, and growth disorders. Here too, improvement was achieved through selenium supplementation.
These specific diseases impressively show how severe the consequences of a pronounced selenium deficiency can be. In Central Europe, such severe deficiency states are rare, but even a mild to moderate selenium deficiency could have long-term negative effects on health.
Selenium intake and requirements
Individual selenium requirements can vary depending on age, gender, and special life situations. The German Nutrition Society (DGE) recommends the following reference values for adults:
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Adult men: 70 µg selenium per day
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Adult women: 60 µg selenium per day
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Pregnant women: 60 µg selenium per day
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Breastfeeding women: 75 µg selenium per day
These values are to be understood as guidelines and may need to be adjusted depending on individual circumstances. Factors such as physical activity, stress, certain diseases, or medication intake could influence the requirement.
The bioavailability of selenium depends on various factors. In organic form, as found in many foods, selenium can often be better absorbed by the body than in inorganic form. Absorption can also be influenced by other food components.
If you are considering a selenium supplement, the best time to take it is usually with a meal, as this could improve absorption. Combining it with vitamin E might be particularly beneficial, as both nutrients can act synergistically.
The Nutrador® preparations were developed taking these factors into account to ensure optimal bioavailability and efficacy.
Safety and side effects of selenium
As with many nutrients, the dose makes the poison for selenium as well. While a deficiency can be problematic, excessive intake could also have negative effects.
The upper safe limit for daily selenium intake according to the European Food Safety Authority (EFSA) is 300 µg for adults. Long-term exceeding of this value could lead to selenosis – a selenium poisoning with the following possible symptoms:
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Garlic-like breath and metallic taste in the mouth
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Nausea, vomiting, and diarrhea
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Hair loss and brittle nails
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Rashes and skin changes
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Nervousness, irritability, and fatigue
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In severe cases: neurological disorders and organ damage
Selenium overdose from natural foods is extremely rare. The risk mainly exists with uncontrolled intake of high-dose dietary supplements over a longer period.
When taking selenium supplements, you should definitely adhere to the recommended dosage and ideally consult medical professionals beforehand, especially if you are already taking other medications or dietary supplements.
The Nutrador® selenium preparations have been designed to provide a safe and effective supplement when used as directed.
Conclusion
Selenium is a fascinating trace element with diverse functions in the human body. From supporting your immune system to promoting healthy thyroid function and protecting your cells from oxidative stress – the importance of this micronutrient should not be underestimated.
However, do not forget: dietary supplements should never replace a balanced diet and a healthy lifestyle, but only complement them. For individual advice, medical professionals are always the right point of contact.
FAQ
How do I know if I am getting enough selenium?
Selenium deficiency manifests through symptoms such as increased susceptibility to infections, fatigue, or hair loss. A blood test can provide clarity to measure selenium levels. If in doubt, you should talk to a doctor.
Can selenium affect thyroid function?
Yes, selenium is important for the conversion of T4 to T3 and protects the thyroid from oxidative stress. Optimal supply can positively influence the course of thyroid diseases. Consult a doctor before taking supplements if you have a condition.
Are there interactions between selenium and other minerals?
Selenium works synergistically with vitamin E and affects thyroid function in combination with iodine. Excessive amounts of zinc or heavy metals can impair selenium absorption. Pay attention to a balanced intake, as found in Nutrador® products.
Can high selenium intake have negative effects?
Yes, excessive intake (more than 300 µg per day) can lead to selenosis, with symptoms such as garlic-like breath and hair loss. The risk of overdose from natural food is low, but it exists with high-dose supplements. Stick to the recommended dosage.
Conclusion
Legal notice regarding health-related claims:
Our information is for general informational purposes only and does not replace medical advice. Dietary supplements do not replace a balanced diet and a healthy lifestyle. Health-related claims about dietary supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have health complaints or questions, please consult a doctor.
