Have you ever heard of selenium? This small but mighty trace element can make all the difference to your health! In our hectic world, where we are constantly looking for ways to optimize our well-being, we often overlook the little things that can have a big impact. Let's explore together why selenium is vital for your body and how to ensure you're getting enough of it. Ready to learn more about this inconspicuous but essential trace element? Then read on!
Published in General Health
8 min read · Jul 21, 2024
Selenium is an essential trace element that plays a crucial role in your body. Although it is only needed in very small amounts, it is best known for being a component of selenium-containing proteins (selenoproteins), essential enzymes in your body. Selenium is crucial for healthy thyroid function, for example, and it supports the immune system and can reduce inflammation in the body. [1]
In short, selenium is a vital trace element that has a major impact on your health – even in tiny quantities.
Selenium performs some fundamental tasks in your body that are essential for your health and survival. One of the main functions of selenium is its role as a component of selenoproteins, which act as antioxidant enzymes.
Antioxidant enzymes protect your cells from oxidative stress by neutralizing free radicals that could otherwise cause cell damage. This means that selenium helps to keep your cells young and healthy, reducing the risk of chronic diseases. [1]
In addition, selenium plays a vital role in your thyroid function. It helps convert thyroid hormones into their active form, which is essential for a healthy metabolism and hormone balance.
A well-functioning metabolism ensures that you have enough energy, can regulate your body temperature, and keeps your weight in balance.
Selenium also supports your immune system and helps your body control inflammation and fight infections. As you can see, selenium is a real all-rounder that maintains and promotes your health in various ways.
A selenium deficiency can lead to various health problems. As selenium plays a central role in the antioxidant protection system, a deficiency can increase oxidative stress. [1]
High oxidative stress means that your cells become more susceptible to free radical damage, which can lead to premature aging and an increased risk of chronic diseases such as cardiovascular disease and cancer. [1]
Another problem caused by selenium deficiency affects thyroid function. Without enough selenium, your body cannot effectively metabolize thyroid hormones, which can lead to hypothyroidism.
Hypothyroidism often manifests itself in symptoms such as fatigue, weight gain, sensitivity to colds, depression, and even aggressive behavior. [1]
Selenium deficiency is particularly worrying for pregnant women, as it can increase the risk of miscarriage and developmental disorders in the fetus.
The immune system also suffers from a selenium deficiency, which can increase your susceptibility to infections.
If your selenium deficiency is particularly severe and persists over a long period, you may develop Keshan disease.
Keshan disease is a rare form of cardiomyopathy (disease of the heart muscle) and is caused by a severe selenium deficiency that leads to impaired heart muscle function. [2]
This deficiency weakens the immune system and increases susceptibility to viral infections, which can further aggravate heart damage.
A selenium deficiency can manifest itself in many ways, as it is involved in many important processes in your body.
Here are some of the most common low selenium symptoms and signs of selenium deficiency: [1]
If you feel exhausted all the time, a selenium deficiency could be the cause. Since selenium is necessary for healthy thyroid function, a deficiency can interfere with the production of thyroid hormones, leading to hypothyroidism.
Thyroid hormones are crucial for energy metabolism, and their deficiency can lead to persistent fatigue and physical weakness.
Selenium is of vital importance for the health of your hair. A deficiency can cause your hair to thin or even fall out.
This is also related to thyroid function, as insufficient production of thyroid hormones can negatively affect hair growth.
Selenium plays a crucial role in supporting the immune system. With a deficiency, selenium-dependent enzymes cannot optimally fulfill their task of protecting your cells from damage and inflammation.
This can make you more susceptible to infections and take longer to recover from illness. Intestinal diseases, which are often related to the immune system, can, therefore, also be caused or promoted by a selenium deficiency.
A selenium deficiency can also impair your brain's performance. Studies have shown that low selenium status is associated with reduced cognitive function and an increased risk of neurodegenerative diseases such as Alzheimer's. [3]
If you have difficulty concentrating or notice memory problems, a selenium deficiency could be a possible cause.
Selenium is important for the health of your muscles. A deficiency can lead to muscle pain, muscle weakness, and even muscle breakdown.
This is because selenium plays a role in the repair and protection of muscle tissue.
Selenium is also highly beneficial for your reproductive health. A deficiency can lead to fertility problems in both men and women.
In men, low selenium status can affect sperm quality, while in women, the risk of pregnancy complications can be increased.
Your skin can also suffer from a selenium deficiency. Dry, flaky skin or even eczema could indicate that your body lacks this critical trace element. As selenium has an antioxidant effect, it also helps to protect skin cells.
CARE gives you in-depth insights into your health status with a comprehensive health check-up. With the “Immune Support” add-on, you can also check whether you have enough minerals such as selenium, zinc and manganese.
Discover our health check-ups now and uncover health risks at an early stage!
The daily selenium requirement varies depending on age, gender, and circumstances, but a daily intake of around 60–70 micrograms (µg) is generally recommended for adults. [4]
Here is an overview of the reference values for selenium according to the German Nutrition Society:
Please bear in mind that a balanced diet is usually sufficient to ensure adequate selenium intake.
However, suppose you belong to a risk group, for example, due to particular dietary habits, intolerances, certain health conditions, or pregnancy. In that case, monitoring your selenium levels and changing your diet may make sense.
Talk to one of our health coaches who can give you tips on your eating habits based on your health data.
The following foods and food groups are known to be particularly rich in selenium: [5]
Our insider tip: A combined intake of selenium and vitamin C can be powerful, as vitamin C and selenium work together synergistically to strengthen your antioxidant defenses and support your immune system. So drizzle a little lemon juice on your chicken breast or fish to biohack your nutritional intake.
The same applies to vitamin E. This is because selenium-dependent enzymes (such as glutathione peroxidase) and vitamin E work together to protect cell structures and support the function of the immune system.
So if you eat foods containing vitamin E, e.g., sunflower seeds, together with foods containing selenium, both nutrients benefit from each other and develop their full effect.
Selenium-rich foods offer a natural way to cover your selenium supply.
Selenium supplements should only be used if you have a selenium deficiency that cannot be corrected by a balanced diet.
You can also consider selenium supplements if you live in a region known for selenium-poor soils. Selenium-poor soils imply that plants that grow in these soils, or animals that feed on these plants, contain or consume less selenium.
People who live mainly on food from such regions are at a higher risk of selenium deficiency, as their diet does not provide sufficient selenium. For example, regions with selenium-poor soils can be found in parts of China, particularly in the Keshan Province, where Keshan disease gets its name.
Other areas with selenium-poor soils can be found in other parts of China, Scandinavia, Eastern Europe, and New Zealand.
Fortunately, you can prevent a selenium deficiency relatively easily. The daily requirement for selenium is around 60–70 micrograms for adults.
Finally, we would like to encourage you to use regular preventive health care. This can be done by having a blood test or a health check-up at CARE . You can also have your selenium status specifically checked at CARE by selecting the “Immune Support” add-on in addition to the check-up. Other important trace elements such as zinc, copper and manganese are also tested. A good supply of these also offers protection against colds and severe flu symptoms.
There are countless biomarkers in your blood that can tell us a lot about your internal health. Based on these values, we can work with you to take your health to the next level.
Elena is an enthusiastic Health Coach and blog writer at CARE, with a passion for holistic medicine and health. Previously, Elena worked for almost five years as a coach leading retreats, workshops, and seminars. These included mind-body therapy: breath work, meditation, and massage; as well as energy force therapy: reiki, and qi gong; and third expressive therapy: movement, writing and support groups. Elena shares exciting articles on the blog, on the topic of where the alternative and traditional medicine intersect with Western Medicine. Elena is also the driving force behind the CARE community. In her spare time, she enjoys hiking, traveling to remote locations and dancing. You might also see her on the lake of Zurich as a coast guard. Join her on her journey to learn more about health and discover the world of preventive medicine! Visit all articles written by Elena!
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