Selenium

What is Selenium?

Selenium is an essential trace mineral that plays a crucial role in the functions of the human body.

How does it work in the body?

Selenium is also involved in the production of thyroid hormones, which are essential for the body's metabolism and energy levels.

Scientific benefits

Several studies have documented the health benefits of selenium. Additionally, studies have demonstrated that adequate selenium levels may be linked to improved sperm quality and fertility in men.

Dosage and recommendations

The recommended daily intake of selenium varies depending on age and sex. For adults, the recommended dose is approximately 55 micrograms per day. Pregnant and breastfeeding women have a slightly higher requirement, around 60-70 micrograms per day. It is important not to exceed the upper limit, which is 400 micrograms, as high doses can lead to selenium toxicity.

Best sources and forms

Selenium is found in many foods, and the best sources include:

• Brazil nuts – one of the richest sources of selenium.
• Seafood – such as tuna and shrimp.
• Meat – especially beef and chicken.
• Whole grain products – such as brown rice and oats.
• Eggs – a good source of selenium and protein.

Selenium is also available in dietary supplements, usually in the form of sodium selenite or selenomethionine. It is important to choose high-quality supplements to ensure proper dosing.

Side effects and warnings

Exceeding the recommended intake of selenium can lead to side effects such as hair loss, gastrointestinal problems, and in severe cases, selenium toxicity. Symptoms of selenium toxicity may include nausea, diarrhoea, fatigue, and a metallic taste in the mouth. It is always important to consult a doctor before starting supplements, especially if you have underlying health conditions.

Frequently asked questions

What are the main functions of selenium in the body?

Can I get enough selenium through diet?

Yes, most people can obtain sufficient selenium through a balanced diet rich in nuts, seafood, meat, and whole grain products.

Is selenium good for the skin?

Can selenium help with depression?

Is it dangerous to take too much selenium?

Yes, overdosing on selenium can lead to serious side effects and selenium toxicity, so it is important to follow recommended doses.