Selenium is a trace mineral you need in small amounts each day, but it is important for normal muscle function. Having a selenium deficiency leads to all kinds of side effects in normally healthy muscle tissue. A variety of meat, seafood, dairy and nuts provide all the selenium you need, but in some cases, you may need a selenium supplement. Since selenium can be toxic at high doses, talk with you physician before you decide to take a supplement.
Muscle Functions
Several enzymes, called selenoproteins, rely on selenium for functioning. Selenoprotein W is the enzyme found in muscles that plays a role in muscle metabolism. Having severe selenium deficiency leads to muscle weakness and wasting, causing muscles to break down. Additionally, selenium acts as an antioxidant by turning damaging reactive oxygen species, or ROS, into harmless reductions, such as water. This process minimizes harmful oxidative stress in your system, further reducing your risk of cell damage and chronic diseases.
Cell Death
Researchers at the Vanderbilt University School of Medicine published a study in the "Nutrition Research" journal in 2009 looking into vitamin C and selenium's effects on skeletal muscle. This study was conducted on guinea pigs, which, like humans, cannot produce their own vitamin C. Having a selenium deficiency leads to impairment and death of cells that make up muscle tissue/ Being deficient in vitamin C as well causes a greater severity of skeletal muscle cell death. Both selenium and vitamin C act like antioxidants, so having a deficiency in both nutrients may increase oxidative stress throughout your system, putting an added strain on muscle cells.
Muscle Fatigue
Having severe muscle pain and fatigue may be a warning sign of a skeletal muscle disorder. One study conducted at the Henri Mondor Hospital in France and published in the "Muscle & Nerve" journal in 2003 looked into the effect of selenium deficiency on muscles. Selenium deficiency can come from poor intake, malabsorption, alcohol use or being on total parenteral nutrition, a type of tube feeding, just to name a few. Most research participants had improvements in muscle fatigue and pain after selenium supplementation for four weeks. Participants who did not have an effect may have had increased oxidative stress from a virus, drugs or alcohol consumption.
Proper Dosage
Support normal muscle function and reduce your risk of muscle wasting by consuming the recommended dietary allowance, or RDA, of selenium. As a healthy adult, you need 55 mcg of selenium daily, according to the Linus Pauling Institute. Too much selenium leads to brittle hair and nails, as well as gastrointestinal discomfort and problems with normal nervous system functions. Avoid adverse effects from selenium by staying under the maximum daily dosage, known as the tolerable upper intake level, which is 400 mcg.
References
- Linus Pauling Institute; Selenium; Jane Higdon; October 2003
- "Nutrition Research"; Combined Selenium and Vitamin C Deficiency Causes Cell Death in Guinea Pig Skeletal Muscle; K.E. Hill, et al.; March 2009
- "Muscle & Nerve"; Skeletal Muscle Disorders Associated with Selenium Deficiency in Humans; P. Chariot and O. Bignani; June 2003
