What you need to know about selenium
When it comes to minerals, selenium isn’t the trendiest or talked about as much. But when it comes to your thyroid health? It plays a starring role.
As a trace mineral, we only need tiny amounts of it to stay healthy. But despite this, it still supports some of the body’s most critical processes, including metabolism, immunity and even cognitive function. It’s involved in reducing inflammation and oxidative stress, which both drive chronic health issues.
So let’s take a look at why this antioxidant is your ally, how to get enough, and why a little goes a long way.
The function of selenium in the body
Curious how selenium works? Here are just a few ways that it supports your wellbeing on a daily basis.
Thyroid function booster – the thyroid requires selenium to make and regulate thyroid hormones. The most critical role is converting T4 to T3, activating the thyroid hormone. Without enough selenium, your body won’t get the T3 it needs for metabolism, energy levels, mood… basically every function!
Cell protector – selenium is a powerful antioxidant that makes up part of an enzyme known as glutathione peroxidase. This enzyme helps to lower inflammation, protect against cell damage and clean up the effects of stressors such as pollution, processed foods and chronic stress.
Immune supporter – this powerhouse mineral also supports your immune system to do its job. It assists in immune cell function, helping you to fight off injury and illness.
Slower of brain ageing – with so many wide-reaching benefits, it’s no surprise that selenium can protect your brain health. It could even reduce the risk of cognitive decline and Alzheimer's. This could be thanks to its antioxidant properties, immune support, thyroid benefits, some unknown mechanism, or a combination of them all!
Not getting enough? Here’s what might happen
Some people are particularly vulnerable to selenium deficiency. This includes people with digestive disorders such as Coeliac disease, those with thyroid autoimmunity or people who consume low amounts due to diet or low-selenium soil.
Symptoms that could suggest a selenium deficiency include:
Fatigue
Weak immunity, frequent colds and infections
Slow recovery from injury and illness
Brain fog
Muscle weakness
Joint pain
Thyroid dysfunction, particularly low T3
Too much isn’t better!
While there are many nutrients where a little more is better than a little less, selenium is not one. Selenium toxicity (or selenosis) can occur if you consume too much selenium either through high selenium foods and/or supplements. Symptoms include:
Garlic breath
Metallic taste in the mouth
Nausea and diarrhoea
Fatigue
Irritability
Joint pain
Hair loss and brittle nails
Discolouration and loss of teeth
Skin rashes
Neurological symptoms such as pins and needles
In extreme cases, serious issues such as kidney failure, cardiac arrest and even death can occur.
This is why we always recommend working with a qualified health practitioner if you’re looking to supplement with selenium.
How to increase your selenium intake
Suspect you’re not getting enough selenium? The good news is that you can often get enough through the diet alone. Some selenium-rich foods include:
Brazil nuts (1-2 per day can cover your requirement!)
Fish such as tuna and sardines
Meat such as chicken, turkey, pork and beef
Eggs
Dairy such as milk and yoghurt
Wholegrains and legumes including brown rice, oats and lentils
So the best place to start is a diet rich in wholefoods – it will likely give you the selenium you need to thrive!
What about supplementing for my thyroid condition?
Selenium may be helpful for people with thyroid disorders, particularly those with poor conversion. But it is not a one-size-fits-all approach, and the right dose is critical.
That’s why it’s best to seek support, rather than supplementing blindly. If you’re looking to utilise selenium safely, our team is here to help.