Ask Pharmacist Tiffany

In the field of nutrition, specific minerals are often highlighted for their essential contribution to maintaining good health. Selenium is one such mineral that is worth focusing on. Even though the body only requires selenium in small amounts, it plays a vital role in numerous bodily functions. A selenium deficiency can result in various health problems. Let’s delve into the advantages of selenium, the symptoms of its deficiency, and recommended dosages to promote overall well-being.

The Wonderful Advantages of Selenium:

Antioxidant Powerhouse
Selenium serves as a strong antioxidant, aiding in the fight against oxidative stress and shielding cells from damage caused by free radicals. This quality is essential for lowering the risk of chronic conditions like heart disease, cancer, and neurodegenerative disorders.

Thyroid Health:
Selenium is essential for thyroid function as it aids in converting thyroid hormones (T4 to T3). Adequate selenium levels are crucial for a healthy thyroid, which controls metabolism, energy production, and hormonal balance. The impact of selenium on thyroid function also affects mental health indirectly. Thyroid hormones regulate mood, energy, and cognitive function. Selenium is needed for selenoproteins synthesis, which helps convert thyroid hormones (T4 to T3) in the brain. Thus, maintaining proper selenium levels is vital for thyroid health and mental well-being.

Immune System Support:
Selenium is crucial for the proper operation of the immune system. It boosts the activity of white blood cells, which defend the body against infections and foreign substances. A selenium deficiency can compromise immune defences, making the body more vulnerable to illnesses.

Cognitive Function and Mental Health:
Research suggests that selenium could impact cognitive function and mental well-being. Maintaining optimal selenium levels has been associated with improved cognitive performance and a reduced risk of age-related cognitive decline.
The brain is especially susceptible to oxidative stress due to its high metabolic activity and rich content of unsaturated fatty acids. Selenium acts as a powerful antioxidant, safeguarding brain cells from oxidative harm by counteracting damaging free radicals. This protective role is essential for upholding the structural integrity of brain tissue and preserving cognitive function over time.
Selenium contributes to the regulation of neurotransmitters, the messengers that enable communication between brain cells. Sufficient selenium levels are vital for the production and breakdown of neurotransmitters like serotonin, dopamine, and glutamate. These chemicals play roles in mood control, stress management, and cognitive function, underscoring the significance of selenium in sustaining mental well-being.
Inadequate selenium levels have been associated with a higher likelihood of depression, anxiety, and other mood disorders. The antioxidant properties of selenium may help mitigate oxidative stress, a factor implicated in the development of mood disorders. Moreover, selenium participates in the creation of selenoproteins that modulate inflammation, a process linked to depression and other mental health conditions.

Fertility and Reproductive Health:
Selenium plays a role in female fertility by supporting ovarian function and overall reproductive health. It is involved in the synthesis of glutathione peroxidase, an enzyme that protects oocytes (immature egg cells) from oxidative damage. Selenium deficiency in women may compromise egg quality and reduce the chances of successful conception. Additionally, selenium has been linked to hormonal balance, which is essential for menstrual cycle regulation and reproductive function. Selenium is involved in the production and maturation of sperm cells in men and contributes to female fertility. Maintaining the right selenium levels is essential for reproductive health and may aid in promoting healthy pregnancies.

• Pregnancy support
  During pregnancy, selenium is crucial for fetal development and maternal health. Adequate selenium levels are necessary for the proper formation of the placenta and fetal tissues, including the brain and nervous system. Selenium deficiency during pregnancy has been associated with adverse pregnancy outcomes, such as preeclampsia, preterm birth, and low birth weight. By supporting reproductive health and optimizing maternal-fetal well-being, selenium may help ensure a healthy pregnancy and birth.
• Menopausal Health:
  Although less studied than its role in fertility, selenium may also have benefits during menopause. The antioxidant properties of selenium can help alleviate oxidative stress, which often increases during menopause due to hormonal changes. This oxidative stress can contribute to symptoms such as hot flashes, mood swings, and vaginal dryness. By reducing oxidative damage and supporting cellular health, selenium may help alleviate some menopausal symptoms and promote overall well-being during this transitional phase of life.

Here are some conditions where selenium may have preventive or supportive effects:

Cardiovascular Disease

Selenium’s antioxidant properties help protect against oxidative stress, a key factor in the development of cardiovascular disease. Research suggests that selenium supplementation may reduce inflammation, improve blood vessel function, and lower the risk of heart disease and stroke. Selenium may also help regulate blood pressure and cholesterol levels, contributing to cardiovascular health.

Cancer

Selenium has garnered attention for its potential role in cancer prevention and treatment. Some studies suggest that selenium supplementation may reduce the risk of certain cancers, including prostate, lung, colorectal, and breast cancers. Selenium’s antioxidant properties may help prevent DNA damage, inhibit cancer cell growth, and enhance immune function. However, the relationship between selenium and cancer risk is complex and may vary depending on factors such as selenium status, dosage, and individual health conditions.

 Thyroid Disorders:

Selenium is crucial for thyroid health and function. Adequate selenium levels support the production and conversion of thyroid hormones, which regulate metabolism and energy balance. Selenium deficiency has been associated with thyroid disorders such as hypothyroidism (underactive thyroid) and autoimmune thyroid conditions like Hashimoto’s thyroiditis and Graves’ disease. Selenium supplementation may help improve thyroid function and reduce autoimmune thyroid inflammation in some cases.

Autoimmune Diseases:

Selenium’s immune-modulating effects may be beneficial in autoimmune diseases, where the immune system mistakenly attacks the body’s own tissues. Conditions such as rheumatoid arthritis, lupus, and multiple sclerosis involve inflammation and oxidative stress, which selenium may help mitigate. Selenium supplementation has been studied as a potential adjunctive therapy to conventional treatments, although further research is needed to determine its efficacy and safety in autoimmune conditions.

Cognitive Decline and Neurodegenerative Disorders:

Selenium’s antioxidant and neuroprotective properties make it relevant in supporting brain health and potentially reducing the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease. Selenium may help protect neurons from oxidative damage, promote neurotransmitter function, and support cognitive function. However, more research is needed to understand selenium’s specific role in preventing or treating these conditions.

Signs and Symptoms of Selenium Deficiency:

Identifying signs of selenium deficiency is crucial for addressing potential health concerns. Some common symptoms include:

Weakness and fatigue

Muscle weakness or pain

Hair loss or brittle nails

Impaired immune function, leading to frequent infections

Thyroid disorders, such as hypothyroidism

Cognitive decline or mental fog

Reproductive issues in both men and women

Individuals with gastrointestinal disorders impacting nutrient absorption, those undergoing kidney dialysis, and individuals residing in regions with selenium-deficient soil are at increased risk of selenium deficiency.

Recommended Dose of Selenium:

The recommended daily allowance (RDA) for selenium varies based on age, sex, and other factors. For adults, the recommended daily intake is typically around 55 micrograms (mcg) per day. However, certain groups, such as pregnant or breastfeeding women, may require slightly higher doses.

It’s important to obtain selenium through dietary sources whenever possible. Good food sources of selenium include Brazil nuts, seafood (such as tuna, salmon, and shrimp), eggs, poultry, and whole grains. However, selenium content in plant-based foods depends on the selenium content of the soil in which they were grown, so levels can vary widely.

In some cases, supplementation may be necessary to ensure adequate selenium intake, especially for those at risk of deficiency. However, it’s essential to consult with a healthcare professional before starting any supplementation regimen, as excessive selenium intake can have adverse effects.

As always here is a list of links to products that I suggest specifically tailored for women. Until the next blog post, let’s keep transforming our health for the better. See you next time!

Veggie caps Selenium and Vitamin E
Selenium (vegan friendly)