Selenium is an extremely important trace element which, thanks to its antioxidant properties, is a nutrient of particular importance for the body, yet it is not really widely known even today. Although the body only needs it in small amounts, it is involved in many physiological processes. If a selenium deficiency develops in the body, we will be exposed to so many diseases that we would not even think are related to the level of selenium. At the outset, we can tell you that selenium supports the functioning of the immune, cardiovascular and endocrine systems, among other things.
In our article, we review why it is important that this little-mentioned, but all the more important, trace element is present in the body in sufficient quantities. We will also go through why it is worth paying attention to under- or over-functioning of the thyroid gland and how all of this can be remedied, or at least mitigated, with adequate selenium intake. A healthy diet – partly due to the replacement of selenium – also greatly contributes to the proper functioning of the thyroid gland . At the end of our article, we have collected several natural sources of selenium for you, with which you can support the healthy functioning of your body – especially your thyroid gland.
Why do we need selenium?
When it comes to strengthening the immune system, vitamins are the first thing that comes to mind for most of us, but trace elements, such as adequate levels of selenium, are also important. Below, we review the most important, positive physiological effects linked to selenium and how selenium contributes to their achievement.
It reduces the level of oxidative stress
One of its most important roles is due to its antioxidant properties, thanks to which it helps the functioning of the immune system and protects cells and the thyroid gland from oxidative stress . Among other things, the development or progression of neurological diseases is linked to disorders of oxidative metabolism, such as Parkinson’s disease, multiple sclerosis or Alzheimer’s disease. However, it is important to emphasize that these diseases cannot be cured with selenium, it can only be used for prevention.
It protects the liver
Selenium is the most important mineral, which promotes the optimal functioning of the liver and the immune system. That is why selenium supplementation can be particularly important for those who suffer from chronic liver disease , even more so, as it can reduce the risk of liver cancer in the future.
It strengthens the heart
The anti-inflammatory effect of selenium is also very important for the heart and circulation. Arteriosclerosis is also related to oxidative stress, but thanks to the anti-inflammatory effect of selenium, it can prevent this, and it also prevents the compaction of platelets (cells that help blood clotting), thereby preventing the formation of blood clots . Blood clots are especially dangerous, as they can lead to heart attack, stroke, pulmonary embolism, or other serious problems, so selenium is also involved in the indirect prevention of these.
Relieves arthritis
As we wrote before, selenium also has an anti-inflammatory effect, and this property makes it suitable for the treatment of joint problems, which are often related to oxidative stress. Such disorders lead to diseases such as rheumatism, gout, lupus or eczema. If the inflammation can be reduced, it can mean many symptom-free and healthy years for those affected.
It can reduce the risk of cancer
Numerous studies prove the effectiveness of selenium in the prevention of cancer. These contemporary researches have shown that the probability of cancer can be lower in the case of adequate selenium levels .
However, it is very important not to overdo it, as excessive selenium intake can increase the risk of cancer!
Supports thyroid health
Among our organs, the most selenium is found in the thyroid gland, whose tasks include regulating the amount of thyroid hormones entering the body , including regulating the speed and function of metabolism by helping the production of the T3 hormone. Adequate selenium levels are essential for the smooth and healthy realization of this. In case of selenium deficiency , the body transfers all its reserves to the thyroid gland in order to avoid critical consequences, which can lead to deficiency symptoms in other organs.
Can taking selenium also be effective for thyroid problems?
The positive effect of selenium on the thyroid gland has been proven by many studies over the years. In the following paragraph, we discuss in detail why and how selenium exerts its effect in the case of certain disorders and why it is crucial to replace it regularly in our body.
Effect of selenium on the thyroid gland
As we wrote before, the proper level of selenium plays an important role in the functioning of the thyroid gland, since in addition to fighting free radicals and oxidative stress as a component of several antioxidant enzymes, it plays a large part in the regulation of active and inactive thyroid hormones, the T3 hormone in production. Several studies have proven that a selenium-containing enzyme (iodothyronine 5-deiodinase) is also necessary for the proper functioning of the thyroid gland . This was not mentioned before, but selenium and iodine deficiency often occur together. These deficiencies lead to various symptoms and can be particularly dangerous in the early stages of pregnancy.
Selenium is an antioxidant whose regular introduction into the body with food can reduce inflammation and also supports the reduction of autoimmune processes. That is why it is essential in the case of thyroid diseases of autoimmune origin (Graves-Basedow disease, Hashimoto’s disease), which can partly develop as a result of the deficiency state, we will explain this below. In the case of thyroid disease, there are two cases in which selenium supplementation can be done: in a special form of autoimmune thyroiditis, and in Basedow’s disease.
Is it worth taking in case of hypothyroidism?
In any case, selenium supplementation is useful and even strongly recommended if we are dealing with this type of disease. Hashimoto ‘s thyroiditis is a chronic autoimmune inflammation of the thyroid gland. During this acquired thyroid disease, the immune system becomes overactive and then turns against itself and begins to destroy the body’s own tissues, more specifically, the immune processes destroy the thyroid cells. Numerous studies have confirmed the connection between selenium deficiency and Hashimoto’s disease, and also that selenium supplementation reduces autoimmunity in people with the disease.
In the treatment of the disease, in addition to drug treatment and lifestyle changes, the intake of several key nutrients, such as selenium and vitamin D3 , or organic zinc , is of great importance .
Is it advisable to take it in case of hyperthyroidism?
While it may come as a surprise that both hypo and hyperactivity can be treated with selenium, it is. When we are dealing with an overactive thyroid gland, it is very important to provide adequate mineral and vitamin supplementation and to suppress the overactive thyroid gland with medication. In addition to all this, however, serious results can be achieved with a diet that supports the functioning of the thyroid gland, is based on the consumption of vegetables and fruits ( foods with a high selenium content ), contains a higher amount of unsaturated fats, regular exercise, and effective stress management. These help to restore healthy functioning, to such an extent that the prescribed medication dose can be reduced or even omitted.
Basedow’s disease is the most common form of autoimmune hyperthyroidism. There are several data showing that medication treatment with selenium supplementation can be more successful , i.e. the chance of recurrence is less frequent, and related symptoms (e.g. eye problems) can also be alleviated due to adequate selenium intake.
How should selenium be taken?
Fortunately, the required amount of selenium can easily be taken into the body through a carefully prepared diet. Below, we will talk about what the ideal daily intake amount is, and we will also help you with what foods you can use to support the achievement of the appropriate selenium level, in addition to taking nutritional supplements.
However, it is important not to exceed the recommended daily intake level, as selenium in large quantities can be extremely dangerous to health.
How much should you take per day?
In general, the required daily intake is 60 micrograms for women and 75 micrograms for men . Of course, this is influenced by the individual’s health condition and selenium supply, which is why it may be worth asking a specialist or nutritionist for help in determining the correct dose.
What foods contain selenium?
There is a lot of selenium in sea fish, including mainly tuna, mussels, oysters, crabs and sardines. Poultry, red meat, oilseeds, animal offal, as well as leguminous vegetables, peas, beans and lentils also contain a lot of selenium. Other good sources of selenium include dairy products, citrus fruits, broccoli, avocados, onions, tomatoes, and whole grains.
The previously mentioned excessive intake via food is rare, it is more of a danger in the case of dietary supplement format. It is definitely worth being careful with the consumption of Brazil nuts (tomatoes) , since just one eye can contain up to 90 mcg of selenium. It may be worth taking a dietary supplement (apart from a doctor’s recommendation) if your daily diet does not include the listed foods on a daily basis.
How much selenium is found in each food?
- Beef – contains about 18 micrograms of selenium per serving
- Turkey meat – one serving of boneless turkey meat contains more than 30 micrograms of selenium
- Seafood, fish – The best sources of selenium in this category are yellowfin tuna, sardines, oysters, clams, crab, salmon, lobster, and trout.
- Chicken – one serving of chicken contains 22-25 micrograms of selenium
- Eggs – one hard-boiled egg contains about 20 micrograms of selenium
- Garlic – 14.2 micrograms per 100 grams
- Brown rice – 23.4 micrograms per 100 grams
- Oily seeds, nuts – Tomatoes (Brazil nuts) contain selenium in the most concentrated form in nature, which is why it is worth consuming with caution; 6-8 grains contain more than 500 micrograms of it.
All in all, we can say that selenium is an extremely important nutrient for the body, even though it is only needed in small amounts for healthy functioning. The ideal amount of intake, and therefore a healthy functioning thyroid gland, is within reach of a carefully composed, selenium-rich diet, as we have seen that significant changes can be induced by restoring the selenium level in the case of both hyperfunctioning and underfunctioning of the thyroid gland. So go ahead with the healthy, selenium-rich diet!