Selenium is a trace element that plays a crucial role in our health, although it often receives less attention than other nutrients. In this article, we will explore what selenium is, its functions in the body, why it is important for our health, symptoms of selenium deficiency, the recommended daily intake, and the risk of overdose.
What is selenium?
Selenium is a trace element or trace mineral that occurs naturally in certain foods and the soil. It is an important component of several enzymes and proteins in the body.
What does selenium do?
Selenium has several important functions in the body, including:
- Antioxidant defence: Selenium helps protect cells from oxidative stress. It is part of the enzyme glutathione peroxidase, which helps fight harmful free radicals and protects cells from oxidative damage.
- Thyroid health: Selenium supports normal thyroid function. It plays a role in converting thyroid hormones from an inactive to an active state, thus supporting thyroid function.
- Immune system: Selenium contributes to the normal function of the immune system. It is essential for maintaining a healthy and strong immune response.
- Hair and nails: Selenium helps maintain normal hair and nails.
- Sperm production: Selenium contributes to normal spermatogenesis. This is the biological process through which sperm are produced and matured.
Why do we need selenium?
Selenium is necessary for several aspects of our health. It prevents diseases and contributes to skin and hair health. It is also important for thyroid function and combating free radicals. Unfortunately, Sweden has selenium-deficient soil, so Swedish food contains relatively lower levels of selenium compared to food grown in selenium-rich soils.
How much selenium do I need per day?
The recommended daily amount of selenium varies depending on age, gender, and lifestyle. Here are some guidelines:
Men 14 years and older: 55 micrograms
Women 14 years and older: 55 micrograms
Pregnant women: 60 micrograms
Lactating women: 60 micrograms
Can you overdose on selenium?
It is possible to overdose on selenium, although it is very rare. The UL value (Upper Level or Tolerable Upper Intake Level) is a term used in nutrition science to indicate the highest daily amount of a nutrient that can be consumed without risking negative health effects. The UL value is determined by expert panels who evaluate the available scientific research on nutrients and their potential risks. They take into account all known sources of the nutrient, including diet, supplements, and, in some cases, fortified foods. The UL value for selenium is 200 micrograms per day from supplements according to the CRN.
Sources & References
Swedish Food Agency: https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/salt-och-mineraler1/selen
Mehdi Y, Hornick JL, Istasse L, Dufrasne I. Molecules. 2013 Mar PMCID: PMC6270138.
