When it comes to essential nutrients, vitamins like C and D often steal the spotlight, but there’s a lesser-known trace mineral that plays a crucial role in keeping your body functioning at its best: selenium. Though required in small amounts, selenium has a big impact on everything from immune strength to heart health, thyroid function, and even fertility. In this post, we’ll dive into what selenium is, why it matters, and how you can make sure you’re getting enough of it.
What is selenium?
Selenium is a trace mineral found naturally in soil, water, and certain foods. It’s crucial for various physiological processes, particularly because it’s a key component of selenoproteins, which play a role in antioxidant defense, metabolism, and thyroid hormone production.
The body only needs around 55 micrograms per day for adults, according to the National Institutes of Health (NIH), but getting too little or too much can have consequences.
The top health benefits of selenium
1. Powerful antioxidant support
Selenium is essential in the fight against oxidative stress, a condition caused by an imbalance between free radicals and antioxidants. It helps regenerate other antioxidants like vitamin C and vitamin E, allowing your body to neutralize cell-damaging molecules that contribute to aging and chronic diseases.
2. Immune system booster
Selenium plays a vital role in immune function. Studies have shown that low selenium levels are linked to weakened immune responses, while adequate levels help enhance the body’s defense mechanisms. Some research even suggests selenium may improve outcomes for viral infections such as influenza and possibly even COVID-19, although more research is needed.
3. Thyroid function support
Your thyroid gland contains more selenium per gram of tissue than any other organ in the body. Selenium is necessary for converting the thyroid hormone T4 into its active form, T3, helping to regulate metabolism, energy levels, and body temperature. Selenium deficiency can contribute to thyroid dysfunction, including conditions like Hashimoto’s thyroiditis.
4. Heart health ally
Adequate selenium intake is associated with a reduced risk of heart disease. It helps decrease inflammation and oxidative stress, both of which are contributors to cardiovascular issues. A meta-analysis found that selenium supplementation was linked to a modest reduction in heart disease risk markers.
5. Reproductive and cognitive benefits
Selenium is important for both male and female reproductive health. In men, it contributes to sperm motility and quality, while in women, it’s linked to healthy pregnancy outcomes. Additionally, selenium may help preserve cognitive function as we age, with some studies suggesting a connection between low selenium levels and cognitive decline.
Where can you get selenium?
You don’t need to take a supplement right away—selenium is found in a variety of everyday foods. Some of the best dietary sources include:
- Brazil nuts (just one nut can contain more than the daily requirement!)
- Tuna and sardines
- Eggs
- Turkey and chicken
- Sunflower seeds
- Whole grains
Those with restricted diets or certain medical conditions may benefit from selenium supplementation, but it’s essential not to overdo it, as high doses can be toxic. Always talk to your doctor before adding a supplement to your routine.
The bottom line
Selenium may be small in quantity, but it’s mighty in effect. It strengthens your immune system, supports your thyroid, protects your heart, and even helps keep your mind sharp. Whether you’re optimizing your diet or fine-tuning your supplement routine, don’t overlook the power of this underappreciated mineral.
