Vitamin E and Selenium: Essential Nutrients for Optimal Immune Function

Where the immune system is concerned, a few staples consistently top the charts for supporting immune defenses—vitamin C, zinc, vitamin D, and several herbs. But two we often don’t hear much about, and not even just for the immune system, are vitamin E and selenium.

While the immune system requires a wide array of vitamins and minerals for optimal performance and protection, a deficiency of either one of these nutrients can spell trouble for both the innate and adaptive branches, which means that the cold lurking around the corner has a higher chance of catching you than you’d like.

So, suppose you’re not interested in getting hit with what’s going around this flu season. In that case, we’re talking about the importance of getting adequate amounts of vitamin E and selenium in your diet, why they’re a power couple for boosting immune function, and how you can ensure you’re covering your bases.

What Is Vitamin E And What Does It Do?

Vitamin E is a lipid-soluble antioxidant that plays a significant role in supporting the optimal function of the immune system. It is a collective name for a group of fat-soluble tocopherols, the most active of which is alpha-tocopherol; alpha-tocopherol is also the only tocopherol to meet the human requirement for vitamin E ¹.

The major function of vitamin E in the human body is to act as a fat-soluble antioxidant that scavenges peroxyl radicals and prevents oxidation of polyunsaturated fatty acids (PUFAs) ¹.

When vitamin D is present, peroxyl radicals react with α-tocopherol rather than lipid hydroperoxide, which stops the chain reaction of peroxyl radical production and any subsequent oxidation of PUFAs in the membrane ².

Vitamin E also plays a role in inhibiting protein kinase C (PKC) activity by increasing PKC-α dephosphorylation through activation of protein phosphatase 2A. While it sounds complex, the gist is that inhibition of PKC by vitamin E has several effects in different types of cells, and as a result of this, has been shown to ¹:

• Inhibit platelet aggregation
• Reduce proliferation of monocytes, macrophages, neutrophils, and vascular smooth muscle cells
• Decrease superoxide production in neutrophils and macrophages

Several human studies have shown that vitamin E supplementation can also increase lymphocyte proliferation, enhance delayed type hypersensitivity (DTH) response, increase IL-2 production, and decrease IL-6 production when taken above recommended levels.

It also possesses immunomodulatory effects on five types of immune cells—macrophages, dendritic cells, T cells, B cells, and NK cells ¹.

Aside from immune function, vitamin E is also critical for:

• Red blood cell formation
• Blood clotting (along with vitamin K)
• Protecting cellular membranes

What Is Selenium And What Does It Do?

Where minerals are concerned, we have some that are required in larger amounts, with others being needed in much smaller amounts; the latter is what we refer to as ‘trace minerals.’

Selenium is a trace mineral deemed essential because the body cannot produce it, meaning it must come from diet or supplementation. And while it’s widely available in many food sources, the vast majority of people remain deficient.

With that said, the majority of health benefits we see from selenium are the result of selenium-containing proteins called selenoproteins ³.

There are several different types of selenoproteins, which are all required for various cellular and organismal functions, and deficiency is recognized as a contributing factor to several pathophysiological conditions, including heart disease, neuromuscular disorders, cancer, male infertility, and inflammation, among others.

But a deficiency has also been shown to interfere with proper immune function, which is why getting enough selenium in the diet is critical to keeping your entire body healthy.

And where the immune system is concerned, not having enough selenium isn’t an option.

Selenoproteins are a major part of optimal immune function and play a role in virtually every component of the immune system, especially for the development and expression of nonspecific, humoral, and cell-mediated responses ⁴.

While there are 25 different selenoproteins, the family of glutathione peroxides exhibit the most profound effects on immune function, serving as powerful antioxidant enzymes that can attenuate the effects of reactive oxygen and nitrogen species, with each GP exhibiting its own specific role ⁵.

GPx1 to GPx4 all play vital roles in reducing levels of oxidative stress, which has been linked to increased inflammation, impaired immune responses, and the development of various inflammatory-based diseases.

What’s more, research shows that low selenium status can result in immunosuppression that inhibits ⁵:

• Resistance to microbial and viral infections
• Neutrophil function
• Antibody production
• Proliferation of T and B lymphocytes
• T lymphocytes and natural killer (NK) cell-mediated cytodestruction

But keeping your immune system running isn’t the only thing selenium does. It’s also involved in:

• Male reproductive function
• Inflammatory response
• Thyroid health
• Protecting against chronic disease

The Super Immune Duo: Vitamin E + Selenium

While the immune system relies on a wide array of vitamins and minerals for optimal function, when combined, these two powerhouses are a killer for boosting immune health.

As both nutrients function as potent antioxidants, they work together to combat free radicals generated as a byproduct of natural metabolic processes, especially in the thyroid.

As a result, they help support cellular functions by protecting cell membranes, proteins, and DNA from oxidation, and subsequently keeping inflammation in check.

More specifically, vitamin E plays a significant role in protecting components of cell membranes, such as polyunsaturated fatty acids (PUFA), proteins, and DNA, from oxidation, which can help mitigate inflammation and keep the immune system from going into overdrive. Not to mention that by improving the integrity of cell membranes, vitamin E can also enhance immune responses to invading pathogens.

Selenium, on the other hand, works alongside the thyroid to protect the body against radicals generated from normal metabolism, but like vitamin E, also safeguards cellular membranes from damage by these radicals.

Because of its role in supporting thyroid health, research has shown that a selenium deficiency is linked to increased prevalence of thyroid conditions like Hashimoto’s thyroiditis, a form of hypothyroidism whereby the immune system attacks the thyroid gland.

Long story short, if you want to keep every single aspect of your immune system functioning at its highest level, getting enough selenium and vitamin E in your diet is non-negotiable.

And how do you do that?

How To Ensure You’re Getting Enough

Both selenium and vitamin E are widely available in all sorts of plant and animal-based foods. Some of your best options include:

Selenium:

• Brazil nuts
• Eggs
• Tuna
• Halibut
• Sardines
• Chicken
• Cottage cheese
• Brown rice
• Lentils

While selenium is highly concentrated in many animal foods, for plant-based eaters, just one ounce (6-8 nuts) of Brazil nuts offers a whopping 989% of your DV for selenium ⁶.

Vitamin E ⁷:

• Sunflower seeds
• Almonds
• Hazelnuts
• Peanuts
• Spinach
• Broccoli
• Kiwi
• Mango
• Tomato

Alternatively, supplementing both Performance Lab NutriGenesis Multi and PL-Immune provides your immune system (and your entire body) with the array of nutrients it needs to function at peak power.

They support the optimal function of every system in your body, taking special care to ensure that your immune system has the key vitamins and minerals that support both long-range and immediate immune responses through even the toughest immune challenges.

They’re ultramodern, dynamic nutritional support to rev up your body like you’ve never experienced before for the most powerful performance possible.