A good balance of all vitamins and minerals is required by our body to maintain good health and wellbeing. Selenium is one of these essential minerals that is often overlooked.
Our body incorporates selenium into types of proteins called selenoproteins, which have potent antioxidant and anti-inflammatory properties and are needed for many important functions, such as the production of thyroid hormones.
While selenium can be found in many food sources, not all of us achieve the recommended daily intake. This is where supplementation may be necessary! There are also some additional benefits to supplementing with selenium.
This article focuses on selenium, the best type to take, and how best to take it!
What is Selenium?
Selenium is primarily known for its powerful antioxidant properties. Though it also has many other important functions in the body, such as reproduction, thyroid function, DNA production, and anti-inflammatory effects.
Selenium can be found in many foods, including brazil nuts, fish, whole grains, meat and poultry, eggs, dairy, and leafy greens.
While many of us can obtain our required selenium intake from food, supplementation can sometimes be necessary to bridge any potential gaps.
Research has also shown that selenium supplementation may have some additional benefits, such as relief from symptoms of acne and boosting immune system function.
Having low selenium levels is often associated with several health outcomes, including suppressed immune function and an increased risk of developing anxiety, infertility, heart disease, and many more.
Those who are particularly at risk of having low selenium levels include those suffering with HIV, those following vegan diets, and people with kidney disease. These individuals must pay particular attention to their selenium levels, though most of the time they will be monitored by health professionals.
What Are the Benefits of Selenium?
- Selenium as a powerful antioxidant
Antioxidants are compounds found in food and supplements that help prevent cell damage caused by free radicals.
Free radicals are by-products that are actually essential for your health. However, things like smoking, alcohol consumption, stress, and a poor diet can cause an excess of free radicals, which can lead to oxidative stress, damaging healthy cells.
This has been linked to chronic conditions such as heart disease, Alzheimer’s, and cancer.
Antioxidants such as selenium can help reduce oxidative stress by controlling the number of free radicals circulating our body. This then protects the cells from damage, thus defending our body from chronic conditions.
- Selenium for acne
There have been many anecdotal claims, as well as some scientific evidence, to suggest that selenium can help improve some symptoms of acne.
Selenium is largely involved in fighting infection, balancing hormones, and acts as an anti-inflammatory, and it is thought that these factors are the driving force behind its benefits for acne.
Studies have shown significant decreases in the number of lesions (areas of altered tissue) after two months of supplementation in those suffering with acne vulgaris.1
- Selenium for reducing risk of some cancers
One of the key roles of selenium is reducing DNA damage, oxidative stress, and boosting immunity.
These factors can help lower the risk of certain types of cancer, and high blood levels of selenium may protect against some cancers.
- Selenium for protecting against heart disease
Low selenium levels have been linked to increased risk of heart disease, while higher blood selenium levels have been linked to a reduced risk.
Selenium is also found to have anti-inflammatory properties, meaning that it can lower inflammation in the body, one of the main risk factors of heart disease.
- Selenium for thyroid health
Selenium is a key nutrient, vital for the proper functioning of the thyroid gland. This mineral can help protect the thyroid from oxidative stress and helps to produce thyroid hormones.
Without a healthy thyroid, our metabolism, growth, and development may be negatively affected.
- Selenium for boosting immunity
As mentioned, selenium has immune-boosting properties. Your immune system helps keep your body healthy by identifying and fighting off threats such as bacteria, viruses, and parasites.
As selenium helps lower oxidative stress and reduce inflammation, this results in enhanced immunity.
What Does Selenium Stack Well With?
ZincZinc is also a mineral that works well alongside selenium due to their roles in reducing oxidative stress and protecting DNA. Zinc also plays a big role in immune and metabolism function. Vitamin E and CThese two vitamins are also antioxidants that play a big role in boosting immunity and supporting a healthy thyroid.
IodineSelenium and iodine have a synergistic relationship that is particularly important for thyroid health. Both minerals are needed in adequate amounts to support the thyroid and to balance each other out.
The Best Type of Selenium to Take
All forms of selenium are well absorbed. There is no specific type that is recommended over others. You may sometimes find selenium attached to an amino acid to improve absorption, though the positive affect is marginal.
Performance Lab NutriGenesis Multi contains selenium alongside all other essential vitamins and minerals. Taking selenium as part of a multivitamin would be the best way to take it due to the synergistic benefits with other nutrients, as well as providing an effective, safe, and recommended daily dose.
Performance Lab NutriGenesis Multi is catered to either men or women, calibrated for the specific needs of either sex, providing full foundational whole-body health support!
References
- Sahib, A.S., Al-Anbari, H.H., Salih, M. and Abdullah, F., 2012. Effects of oral antioxidants on lesion counts associated with oxidative stress and inflammation in patients with papulopustular acne. J Clin Exp Dermatol Res, 3(5), pp.1-6.
