The effect of selenium
The trace element selenium is an important antioxidant for the body's own detoxification and thus offers protection against cell damage caused by free radicals. It regulates thyroid hormones and is also considered a building block for sperm.
In Europe, the intake of this element through food is often insufficient due to the low selenium content of the soil and the resulting low selenium content of food, which is why the intake of the trace element should be considered by means of a dietary supplement in the form of tablets or capsules.
In this article, we report on the most important topics relating to the trace element and the consequences of a selenium deficiency.
What is selenium?
Selenium is an important trace element with many antioxidant and immunomodulating properties [1]. It protects our cells from damage caused by free radicals, which are produced by every cell metabolism. A selenium deficiency should also be avoided at all costs for the normal function of our thyroid gland [2].
As the selenium content of plant-based foods depends on the soil in which they are grown, this poses a major challenge in Europe due to our soils being poor in selenium. Animal foods are a better source here, as animal feed can be enriched with the trace element. This means that foods such as meat, eggs and fish are a better source of selenium in Europe [3].
If you are aiming for a vegetarian or vegan diet, however, it is advisable to take tablets or capsules containing the active ingredient. Please consult your doctor in advance to determine your individual requirements.
What is selenium good for?
The trace element selenium contributes to the maintenance of normal nails and hair, the normal function of the immune system and the thyroid gland. It also protects cells from oxidative stress [4].
The element is a component of many enzymes and is therefore involved in numerous processes in the body. Its antioxidant properties in particular make it fundamentally important for protecting the human body from cell damage caused by free radicals. Other selenium-dependent enzymes are of great importance for the regulation of thyroid hormones. The element is also a building block of sperm and is therefore important for male fertility [3].
Medical studies have also looked at the areas of application in connection with depression, diabetes mellitus, multiple sclerosis, heavy metal exposure, Alzheimer's disease, myocardial infarction, phenylketonuria, epilepsy and Parkinson's disease [1].
Who has an increased need for selenium?
This element is essential for the body. This means that we cannot store it long-term or produce it ourselves and therefore have to take it regularly through our diet.
The results of research into cancer are particularly interesting. Here, scientists have been able to make clear findings on the prevention and treatment of different types of cancer [5].
In addition, the following groups are often affected by a selenium deficiency: pregnant women, breastfeeding mothers, vegetarians and vegans, people with gastrointestinal complaints such as pancreatitis or chronic inflammatory bowel disease, patients with hepatitis, rheumatism or renal insufficiency. You should also always keep an eye on your selenium levels if you suffer from high oxidative stress!
But be careful: an overdose can also provoke side effects and damage your health! Therefore, seek advice from your doctor and discuss together whether it is advisable for you to take additional supplements of this trace element in the form of tablets or capsules.
How does a selenium deficiency manifest itself?
A deficiency of this element can worsen various endogenous processes and often manifests itself in the following symptoms:
Weakened immune system and high susceptibility to infections, miscarriage, muscle diseases, male infertility, reduced thyroid function (hypothyroidism) or enlargement of the thyroid gland (goitre). A prolonged deficiency of this trace element can provoke Keshan disease (disease and damage to the heart muscle) or Kashin-Beck disease (damage to the bone apparatus and joints) [6].
How is selenium deficiency related to Hashimoto's disease?
Hashimoto's thyroiditis is an inflammation of the thyroid gland that is often discovered late, as it often progresses painlessly for years. It is based on an autoimmune process in which antibodies are produced against the body's own thyroid gland, resulting in the partial or complete destruction of this organ. This disease tends to occur between the ages of 30 and 50 and affects women eight times more frequently than men [1].
A low selenium status is often detected in patients with Hashimoto's disease. By taking sodium selenite, the effect of thyroid hormones (e.g. 50 - 100 µg L-thyroxine) could be positively supported. The quality of life of patients could also be greatly improved by taking tablets or capsules containing this dietary supplement [1, 4, 7].
When taking tablets or capsules with sodium selenite, make sure that you take them 1-2 hours apart from food [1].
How much selenium does our body need every day?
The German Nutrition Society has specified the following reference values for avoiding selenium deficiency, whereby our body's requirement increases with age:
Starting at 10 micrograms (not mg!) for infants (0 to 4 months) up to 60 micrograms for adolescents aged 13 to 15 years. From then on, boys and men need 70 micrograms, girls and women 60 micrograms per day. Breastfeeding mothers are said to have an increased requirement of 75 micrograms [3].
The intake of tablets with 200 µg (not mg!) can support the body in the event of an increased requirement. Please consult your doctor in advance and discuss the form of supplementation together to avoid a possible overdose.
Which vegan foods contain selenium?
Parasnuts in particular are one of the plant-based foods. 100 g of them contain approx. 103 µg of selenium. However, the Brazil nut tree can also accumulate radioactive radium, which is why this nut should only be eaten in small quantities (maximum 2 per day) [3].
Other foods such as broccoli, white cabbage, onions, garlic, mushrooms, asparagus and pulses can also have a high content of this trace element. However, this content is highly dependent on the soil in which they grow. As previously reported, this can be very low due to the European soil quality, which is why vegetarians and vegans in particular should consider taking additional selenium tablets after consulting their doctor [3].
When should you take selenium tablets?
As a general rule, the same applies here: Talk to your doctor first about a suspected selenium deficiency before taking tablets or capsules containing this element on your own. They will determine the right dosage for you in order to achieve the best possible effect for your health.
In general, however, people with severe fatigue or depression, vegan or unbalanced diets, gastrointestinal problems, cardiovascular diseases or metabolic disorders should check with their doctor whether they have normal thyroid function and, if necessary, decide whether to take selenium capsules.
When it comes to the time of day, it makes no difference to our body what time of day the tablets or capsules are taken. You should always drink enough water. Only food supplements with sodium selenite should be taken 1 to 2 hours after food intake to ensure that the active ingredient can achieve its optimum effect.
What happens if you take too much selenium?
Supplements with selenium usually contain 200 µg of the active ingredient, which prevents the risk of a possible overdose if taken correctly. The European Food Safety Authority (EFSA) states that a daily intake of 300 µg is tolerable for adults [3].
If you do not adhere to the guidelines, you may develop selenosis if you take too much over a long period of time. The side effects here can initially be neurological disorders, joint pain, fatigue, nausea, diarrhoea and vomiting. As the condition progresses, the symptoms can range from hair loss, skin rashes and impaired nail development to breath that smells strongly of garlic. In the worst case, ventricular fibrillation and heart failure could also occur [3].
Even taking more than 900 micrograms of selenium daily can have a damaging effect on the body [2]!
Therefore, always follow the instructions on the packaging exactly to avoid overdosing!
Why is selenium often combined with zinc?
These two trace elements support each other's absorption and are therefore often used together in food supplements. Both support our immune system and protect us from free radicals.
Why should selenium not be taken at the same time as vitamin C?
Sodium selenite and vitamin C should always be taken 1 hour apart, as vitamin C impairs the optimal availability of sodium selenite. This interaction does not occur with other selenium compounds such as sodium selenate or selenium yeast and it is therefore safe to take them at the same time [1].
Read other interesting articles from the interesting facts section, such as:
Recognising vitamin deficiency
Sources:
[1] https://www.deutsche-apotheker-zeitung.de/daz-az/2008/daz-11-2008/selen
[2] https://www. msdmanuals.com/en/en/home/energy%C3%food%C3%foods/minerals/selenium%C3%bc
[3] https://www.dge.de/gesunde-ernaehrung/faq/selen/
[4] https://pubmed.ncbi.nlm.nih.gov/11932302/
[5] https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD005195.pub4/full
[6] https://www.meinmed.at/krankheit/selenmangel/2697
[7] https://pubmed.ncbi.nlm.nih.gov/17696828/
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