Essential Information About Selenium: A Key Element to Keep in Balance (Yet Careful Not to Overindulge)

Essential Information About Selenium: A Key Element to Keep in Balance (Yet Careful Not to Overindulge)

Selenium, an essential mineral that your body needs but cannot produce on its own, plays a crucial role in maintaining various aspects of health. This versatile nutrient supports metabolic, thyroid, cognitive, immune, and reproductive functions while offering antioxidant protection and reducing disease risk.

One of the key health benefits of selenium is its role in supporting thyroid health. Selenium promotes thyroid function and is converted into selenoproteins, which help regulate thyroid hormones [1][3][5]. Selenium also acts as a powerful antioxidant, participating in antioxidant enzyme systems that neutralize free radicals, thereby reducing oxidative stress linked to chronic diseases such as cancer and heart disease [1][3][5].

Selenium's antioxidant properties extend to brain and cognitive function, boosting immune system health, and enhancing reproductive health. It is crucial for regulating thyroid hormones and metabolism, immune responses including white blood cell function, and has potential benefits in protecting skin and possibly preventing certain neurological conditions [1][3][5].

The recommended daily intake of selenium varies by age and life stage. For adults, it is typically 55 micrograms per day, with pregnant women recommended slightly higher at 60 micrograms per day. Children’s requirements range from 20 micrograms up to 40 micrograms depending on age. The tolerable upper intake level for selenium is 400 micrograms per day to avoid toxicity symptoms [1][2][5].

Selenium is best obtained from dietary sources such as Brazil nuts, seafood, poultry, and whole grains to ensure bioavailability and minimize overdose risk from supplements [2][5]. Excess selenium intake can be harmful, so supplementation above recommended limits should be monitored by healthcare professionals.

Studies have shown an inverse relationship between selenium levels and the risk of certain types of cancer. Selenium supplementation is not typically necessary in North America due to the abundance of selenium in foods grown in the soil. However, if you have concerns about your selenium levels, it's always a good idea to speak with a healthcare provider for safe next steps.

Consuming a single Brazil nut can provide the daily recommended amount of selenium for adults (68-91 mcg). It's not harmful to get some extra selenium in your diet as long as you're not consuming more than 400 mcg a day. However, high levels of selenium can interact with some medications, so it's important to speak with a healthcare provider before starting a new supplement.

People who have HIV, are going through kidney dialysis, or mostly eat locally grown foods from soil low in selenium may have a hard time getting enough selenium. Some research has shown selenium supplementation to be beneficial in people trying to conceive. Selenium deficiency is rare in North America, and unless you're eating organ meats for dinner every day, you're probably not getting too much of it.

Selenium deficiency can cause infertility in men, Kashin-Beck disease (a form of arthritis), and Keshan disease (a type of heart disease). For adults ages 19 and over, the recommended daily amount of selenium is 55 micrograms (mcg) per day. If pregnant, the recommended daily amount is 60 mcg per day; if lactating, it is 70 mcg per day.

In summary, maintaining adequate selenium intake supports various bodily functions while offering antioxidant protection and reducing disease risk. The best way to ensure you're getting enough selenium is to consume a balanced diet that includes Brazil nuts, seafood, poultry, and whole grains. Speak with your healthcare provider if you have concerns about your selenium levels or supplementation needs.

| Group | Recommended Daily Intake (mcg) | Upper Limit (mcg) | |-----------------------|-------------------------------|-------------------| | Adults | 55 | 400 | | Pregnant Women | 60 | 400 | | Children (varies) | 20–40 | — |

References: [1] National Institutes of Health, Office of Dietary Supplements. (n.d.). Selenium. Retrieved October 17, 2022, from https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ [2] Linus Pauling Institute. (n.d.). Selenium. Retrieved October 17, 2022, from https://lpi.oregonstate.edu/mic/minerals/selenium [3] Mayo Clinic. (2021). Selenium. Retrieved October 17, 2022, from https://www.mayoclinic.org/drugs-supplements-nutrients/selenium/background/hrb-20066079 [4] Academy of Nutrition and Dietetics. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970-1980. doi: 10.1016/j.jand.2016.09.014 [5] National Academy of Medicine. (2000). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Retrieved October 17, 2022, from https://www.nap.edu/read/9875/chapter/1

1. Science reveals that selenium plays a vital role in various aspects of health, including metabolic, thyroid, cognitive, immune, and reproductive functions, as well as providing antioxidant protection and reducing disease risk.
2. In maintaining thyroid health, selenium promotes thyroid function and is converted into selenoproteins that help regulate thyroid hormones.
3. Selenium's antioxidant properties extend to brain and cognitive function, boosting immune system health, and enhancing reproductive health.
4. The recommended daily intake of selenium for adults is 55 micrograms, with pregnant women recommended slightly higher at 60 micrograms, and children's requirements depending on age.
5. Selenium is best obtained from dietary sources like Brazil nuts, seafood, poultry, and whole grains to ensure bioavailability and minimize overdose risk from supplements.
6. Studies have shown an inverse relationship between selenium levels and the risk of certain types of cancer.
7. Consuming a single Brazil nut can provide the daily recommended amount of selenium for adults.
8. Environment and soil play a crucial role in selenium levels in foods grown locally.
9. People who have medical conditions such as HIV, are going through kidney dialysis, or whose diets consist mainly of locally grown foods low in selenium may have difficulty obtaining enough selenium.
10. Selenium supplementation can be beneficial in people trying to conceive.
11. Selenium deficiency can cause infertility in men, Kashin-Beck disease, and Keshan disease.
12. The workplace-wellness industry is increasingly focusing on the benefits of selenium for health and wellness.
13. Medical-conditions such as chronic diseases like cancer and heart disease are associated with increased oxidative stress, which selenium's antioxidant properties help reduce.
14. Respiratory-conditions and digestive-health may also benefit from selenium's antioxidant properties.
15. Eye-health is another area where selenium has shown potential benefits.
16. Hearing loss and presbycusis could potentially be mitigated by selenium intake, due to its antioxidant properties.
17. Health-and-wellness companies are incorporating selenium into their fitness-and-exercise and therapies-and-treatments products, emphasizing its positive impact on reproductive health and metabolism.
18. Autoimmune-disorders such as rheumatoid arthritis and lupus may find relief from selenium supplementation, as it helps regulate the immune response.
19. Climate-change, including deforestation and increased pollution, plays a role in selenium levels in food and soil.
20. Manufacturing industries should be mindful of selenium emissions, as excessive levels can harm landscape and waterways.
21. Mental-health is an important aspect of overall well-being, and selenium's role in cognitive function and antioxidant protection could potentially have positive effects.
22. Skin-care products may incorporate selenium to protect against oxidative stress and delay the onset of skin-conditions like fine lines and wrinkles.
23. Nutrition and cardiovascular-health are closely related, as selenium's antioxidant properties and support for metabolism can contribute to heart health.
24. The finance industry is involved in funding research related to selenium and its effects on health.
25. Energy production and distribution are integral to maintaining a stable supply of foods rich in selenium, as agriculture relies on reliable energy sources.
26. Selenium levels in food can be impacted by environmental factors such as climate-change and pollution, which the environmental-science community works to address.
27. In the retail sector, brands offering food-and-drink products fortified with selenium are becoming more popular.
28. Transportation sector contributes to air pollution, which directly affects selenium levels in food and soil.
29. Cybersecurity measures should prioritize the protection of health data related to selenium intake and the potential effects on various health conditions.

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