Some commercially manufactured laxatives include selenium as an ingredient, and some selenium-containing foods can have a laxative effect; however, selenium does not typically function as a laxative in the human body. Still, selenium is important for several other functions. Your body needs the trace element selenium to make selenoproteins, which it uses for functions such as regulating your thyroid function.
Effects of Selenium
Your body uses selenium to make the proteins that help regulate your thyroid function by activating some of the enzymes used to produce your thyroid hormones, according to the Linus Pauling Institute. Selenium also boosts your immune system and acts as an antioxidant, helping reduce the damage to your cells caused by the oxidative stress that results from natural chemical reactions. Selenium may also help reduce your risk of cancer; however, research into this field is still in the beginning stages.
Deficiency
While your body only needs small amounts of selenium, the mineral is still necessary for good health. Selenium deficiencies are fortunately rare in the United States, but are present in countries without an abundance of the mineral. The National Institutes of Health says a selenium deficiency will not necessarily make you ill; however, it can contribute to conditions such as heart disease, hypothyroidism and a weakened immune system, increasing your susceptibility to viruses and other infections.
Amounts and Sources
The Food and Nutrition Board recommends that adults consume 55 micrograms of selenium every day. Seafood is one of the highest dietary sources of selenium, with crab, salmon and halibut each containing at least 40 micrograms of selenium in one 3-ounce serving. Pork and beef are also high in selenium. Whole grains are another good source of selenium, and also contain fiber, which is a carbohydrate that could have a laxative effect on your body.
Toxicity
Accidental overdoses of selenium supplements or routine consumption of Brazil nuts can contribute to selenium effects. You should not consume more than 400 micrograms of selenium daily, and a serving of just six Brazil nuts contain 544 micrograms of the mineral. According to the National Institutes of Health, too much selenium can cause symptoms such as hair loss, upset stomach and other gastrointestinal disturbances, irritability, skin rashes and nerve damage.
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