Anxiety is a common, normal response to a fearful situation. However, if anxiety persists after the fearful situation subsides, you may have an anxiety disorder. While researchers aren't entirely sure what causes anxiety disorders, they may occur due to an imbalance of neurotransmitters in your brain, heredity, medical conditions or trauma, according to the Mayo Clinic. Certain supplements, such as selenium, may help alleviate anxiety.
About Selenium
Selenium is an essential, trace mineral, meaning that it is required for proper health but only in small amounts, according to the National Institutes of Health Office of Dietary Supplements. Selenium is used by your body to make selenoproteins, which perform antioxidant functions, regulate your thyroid and help with immunity. Most American adults obtain the recommended daily allowance of selenium of 55 mcg from dietary sources. In the U.S., selenium deficiencies are unusual but can contribute to health conditions such as hypothyroidism and a compromised immune system.
Dietary Sources of Selenium
Low levels of dietary selenium have been associated with increased anxiety. Deficiencies of selenium are associated with "adverse mood states," according to Margaret P. Rayman, professor of nutritional medicine at the University of Surrey, England, in a July 2000 article for the medical journal "The Lancet." Selenium is found in a variety of foods, such as meat, eggs, dairy products, fish and nuts. Supplementation may be helpful if you do not obtain enough dietary selenium.
Selenium and Anxiety
Anxiety affects people in different ways. There are several subtypes of clinical anxiety disorders, including panic disorder, obsessive-compulsive disorder, phobias and generalized anxiety disorder. Common symptoms of anxiety include constant worry, mental and physical tension, insomnia, appetite changes, decreased feelings of well-being and a variety of other symptoms. Selenium supplementation may have a beneficial effect on anxiety symptoms and can help improve your mood. Supplementation with selenium has been found to improve symptoms of anxiety in several studies. A study published in 1985 in "Biological Trace Element Research" showed the benefits of selenium and vitamin E on anxiety and other traits measured in geriatric patients. No side effects were reported by the study participants. Another study, published in the June 1991 issue of "Biological Psychiatry" showed that a low level of dietary selenium resulted in increased levels of anxiety and that supplementation with selenium improved anxiety symptoms in study participants.
Warning
Do not attempt to self-diagnose your condition if you think you may be suffering from an anxiety disorder. Consult your doctor or psychiatrist to obtain a proper diagnosis. Do not use supplements as a replacement for medication and inform your doctor if you plan to take a selenium supplement. According to the University of Maryland Medical Center, taking too much selenium over a long period of time may increase your risk of diabetes. If you take medication or have skin cancer or an underactive thyroid, you should consult your doctor before using selenium supplements.
References
- Mayo Clinic: Anxiety: Causes
- Office of Dietary Supplements: Selenium
- "The Lancet"; The Importance of Selenium to Human Health; M. Rayman, D. Phil; July 2000
- "Biological Trace Element Research"; Vitamin E and Selenium Supplementation in Geriatric Patients A Double-blind Preliminary Clinical Trial; M. Tolonen et al.; 1985
- "Biological Psychiatry"; The Impact of Selenium Supplementation on Mood; D. Benton and R. Cook; July 1991
- University of Maryland Medical Center: Selenium
