Selenium is an element found in a variety of food products and is also available in capsule form to supplement a diet deficient in selenium. An adequate amount of selenium is necessary for proper functioning of selenoproteins, which as a selenium-dependent enzyme, according to Linus Pauling Institute. Selenoproteins serve as vital antioxidants that absorb harmful free radicals. Women, especially, require selenium to combat health concerns such as yeast infections. Consult your doctor before taking a selenium supplement, as it may interact with certain medications.
Sources of Selenium
Selenium is most highly concentrated in organ and muscle meats as well as seafood. If you're pregnant, choose seafood carefully, as certain types of fish may contain mercury, which is harmful to the growth and development of the fetus. Selenium-rich vegetarian options include Brazil nuts, enriched noodles, brown rice, whole-wheat bread, skim milk and black walnuts.
Health Benefits
Both men and women may benefit from getting adequate selenium. According to a study published in the January 2011 edition of "Chinese Journal of Lung Cancer," researchers concluded that a diet deficient in selenium may be a contributing factor in lung cancer. In Xuanwei, China, female residents diagnosed with lung cancer exhibited lower levels of selenium than their cancer-free counterparts. The September 2010 edition of "PLoS One" published a study in which researchers discovered a link between selenium intake and thyroid gland functions. Laboratory mice diagnosed with hypothyroidism exhibited low selenium levels while mice diagnosed with hyperthyroidism had increased levels of selenium. Furthermore, a study published in the May 1986 edition of "The Journal of Nutrition" concluded that selenium may alleviate symptoms of yeast infections, otherwise known as Candida albicans. Yeast infections occur when the body experiences an abundance of Candida and are most common in warm, moist parts of the body, such as the mouth or the vaginal region. It is characterized as painful and itchy. Linus Pauling Institute reports that selenium may also protect against viral infections and certain cancers.
Recommended Dosage
You can take selenium supplements if you are deficient. However, selenium is manufactured into a variety of chemical forms and therefore is known by many names. A common name used by manufacturers is selenomethionine. Multivitamins, infant formulas, weight-loss products and protein powders may refer to selenium as sodium selenate or sodium selenite. Females over 14 should get 55 mcg of selenium daily. Pregnant and lactating women require a slightly higher amount of 60 mcg and 70 mcg, respectively.
Considerations
It is vital to closely monitor how much selenium you're getting as over-consumption and under-consumption of selenium may carry certain health risks. According to Linus Pauling Institute, excessive amounts of selenium over an extended period may lead to selenium toxicity, which is characterized by brittle hair, fatigue, digestive disorders and nerve-related symptoms. If you are deficient in selenium, you are more susceptible for physiological stresses, such as muscular weakness and gastrointestinal complications. Additionally, eMedTV.com notes that scientific evidence supports the link between selenium deficiency in pregnant women and first-trimester miscarriages, but further research is needed to validate this claim.
References
- Linus Pauling Institute; Selenium; Jane Higdon; October 2003
- "The Journal of Nutrition"; The Response of Selenium-Deficient Mice to Candida Albicans Infection; R. Boyne, et al.; May 1986
- "Chinese Journal of Lung Cancer"; Serum and Lung Tissue Selenium Measurements in Subjects with Lung Cancer; L. Zhou, et al.; January 2011
- MedlinePlus: Selenium
- "PLoS One"; Thyroid Hormones Regulate Selenoprotein Expression in Mice; J. Mittag, et al.; September 2010
- eMedTV; Selenium and Pregnancy; Kristi Monson, et al.
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