Selenium is one of the underestimated trace elements that you don’t hear much about.
However, it plays an important role in many processes in your body, including your metabolism and thyroid function. In this article, we have compiled some science-based findings and facts about this mineral for you.
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What is selenium?
Because selenium ( Greek selene “moon” ) is a so-called essential mineral, the body cannot produce it itself. It must therefore be taken in through food.
The trace element was discovered in 1817 by the Swedish chemist Jöns Jakob Berzelius, who is often referred to as its father due to his work in the field of modern chemistry.
The trace element is not only important in its function as an antioxidant, which protects the body's cells from so-called "free radicals". As a component of many enzymes, it plays a role in sperm production, the formation of thyroid hormones and the immune system.
A selenium deficiency can have serious consequences: from limitations in the aforementioned sperm production to impairments of the immune system and even disorders of muscle function: because selenium is involved in so many of the body's processes, its deficiency is all the more significant. There are even studies that suggest a causality between selenium deficiency and liver cancer. [1]
Unfortunately, the soils in Germany are very poor in selenium: For this reason, Germany is considered a selenium deficiency area and many people are not optimally supplied with selenium.
Why selenium is important for health
The European Food Safety Authority (EFSA) has defined exactly which health claims may be made with regard to selenium.
According to this, selenium
- to a normal function of the immune system in
- to normal thyroid function in
- to normal sperm formation in
- helps protect cells from oxidative stress
- to maintain normal nails in
- to maintain normal hair in
The trace element has also shown promising results and approaches in some studies and research.
Selenium protects against oxidative stress
The properties of the trace element as an antioxidant have long been known. Selenium helps prevent the formation of free radicals. These are byproducts that arise during metabolic processes in the body and that not only lead to oxidative stress, but in the worst case are even responsible for cell damage. [2]
Studies show that selenium deficiency can increase oxidative stress in the body. [3]
In general, antioxidants such as selenium can help reduce oxidative stress. [4]
Selenium is important for thyroid health
Selenium is mainly stored in skeletal muscles. However, thyroid tissue contains the highest concentration of this trace element compared to other organs. [5]
A healthy thyroid regulates metabolism and controls growth, among other things. It is therefore important that it is protected from oxidative damage. This is precisely what selenium helps with.
One study linked selenium deficiency to thyroid disorders such as Hashimoto's thyroiditis - an underactive thyroid. This study of more than 6,000 subjects linked low selenium levels to an increased risk of developing autoimmune thyroiditis and hypothyroidism. [6]
However, there are also studies that do not see sufficient evidence for the effectiveness of selenium in Hashimoto's thyroiditis. [7]
Therefore, further research is necessary.
Selenium could protect against heart disease
Diseases of the cardiovascular system can have many causes. Low selenium levels could be one of them.
For example, an analysis of 25 observational studies showed that increasing selenium levels in the body by 50 percent was associated with a 24 percent reduction in the risk of heart disease. [8]
In addition, selenium also increases the levels of the enzyme glutathione peroxidase, a powerful antioxidant. [9]
Selenium could reduce the risk of certain types of cancer
Selenium is of course not a miracle cure. However, it could show promising approaches in the fight against certain types of cancer.
One reason would be the mineral's ability to reduce damage caused by oxidative stress and strengthen the immune system. Research also suggests that selenium supplementation could mitigate the side effects of radiation therapy. [10]
However, other studies conclude that increased selenium intake has no effect on cancer risk. [11]
This requires further investigation.
Selenium is important for the immune system
The immune system fights potential threats every second, fends off harmful substances and destroys viruses, bacteria and fungi. It does a tremendous job of keeping you healthy.
Selenium supports this because it also plays a role in the immune system . Studies have shown that an improved immune response of the body is associated, among other things, with an increased level of selenium in the blood. [12]
Further studies suggest that foods containing selenium may help strengthen the immune system of people suffering from tuberculosis, influenza or hepatitis C. [13]
Possible health risks
As is often the case in life, the line between helpful and harmful is a fine one in the case of selenium.
As the ÄrzteZeitung reported, an overdose of selenium even caused dementia and blindness in a woman. [14] In the article, the newspaper cites a published paper from 2018 that describes the case. [15]
Selenosis, i.e. poisoning caused by a long-term high intake of selenium, is, however, quite rare. It manifests itself in joint pain, neurological disorders, muscle weakness, nausea or even hair loss.
For this reason, you should always stick to the recommended dosage and not exceed it.
Selenium in food
Below we have put together a small list for you that can help you choose foods that contain selenium . It is of course not complete, but should give you an initial overview: [16]
- mackerel
- tuna
- Mushrooms
- Nuts (especially Brazil nuts)
- Pork liver
- Coconuts
- White beans
- Brassicas
- Emmental
- oatmeal
Selenium - one substance, many functions
Selenium is an essential mineral and trace element that is vital for the proper functioning of your body.
It plays a crucial role in metabolism and thyroid function and helps protect your body from damage caused by oxidative stress.
In addition, selenium may help boost the immune system, reduce the risk of certain types of cancer, and even reduce the risk of heart disease.
Since animal products are one of the most important sources of selenium, strict vegetarians and vegans are more likely to suffer from a selenium deficiency. For them, supplementation with a high-quality dietary supplement may be useful.
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[1] https://pubmed.ncbi.nlm.nih.gov/20380634/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
[3] https://opus.bibliothek.uni-wuerzburg.de/frontdoor/index/index/year/2018/docId/16363
[4] https://pubmed.ncbi.nlm.nih.gov/19033020/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/
[6] https://academic.oup.com/jcem/article/100/11/4037/2836081
[7] https://www.cochrane.org/de/CD010223/ENDOC_futterserganzung-mit-selen-bei-hashimoto-schilddrusenentzundung
[8] https://pubmed.ncbi.nlm.nih.gov/17023702/
[9] https://pubmed.ncbi.nlm.nih.gov/28965605/
[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073179/
[11] https://www.krebsinformationsdienst.de/fachkreise/nachrichten/2018/fk10-selen-krebspraevention.php
[12] https://academic.oup.com/jn/article/133/5/1457S/4558526
[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288282/
[14] https://www.aerztezeitung.de/Medizin/Hirnschän-durch-zu-viel-Selen-232410.html
[15] https://pubmed.ncbi.nlm.nih.gov/29971355/
[16] https://www.dge.de/forschung/weitere-publikationen/faqs/selen/
