8 Selenium Benefits for Immunity, Thyroid Health, and More

Selenium might not be the most talked-about nutrient, but it’s working behind the scenes to keep your body in check.

From supporting your immune system to helping your thyroid function properly, this essential mineral plays a key role in overall health. Whether you want more energy, better skin, or stronger defences against illness, selenium is worth paying attention to.

Let’s explore 8 selenium benefits and why it deserves a spot in your diet.

What Is Selenium?

Selenium is a naturally occurring mineral that the body cannot produce on its own. It must be obtained through dietary sources or supplements. Selenium supplements are a convenient way to ensure adequate intake, especially for those who may not get enough from their diet. The mineral is essential for several physiological functions, including antioxidant defence, DNA synthesis, and thyroid hormone metabolism.

Foods rich in selenium include:

• Brazil nuts

• Fish (tuna, salmon, sardines)

• Meat (beef, chicken, turkey)

• Eggs

• Whole grains

• Dairy products

The amount of selenium in plant-based foods depends on the soil where they are grown. Some regions have selenium-rich soil, while others may be deficient, leading to lower levels in crops.

Top 8 Health Benefits of Selenium

Who knew that such a tiny mineral could have such a big impact? Selenium is a key component of selenoproteins, which are essential for various bodily functions. From keeping your immune system in check to protecting your heart and brain, this trace mineral works hard behind the scenes. Let’s take a look at the top ways selenium helps keep you feeling your best.

1. Powerful Antioxidant Properties

Selenium helps protect the body from oxidative stress. It works by neutralising free radicals - unstable molecules that can damage cells and contribute to ageing and chronic diseases. By reducing oxidative damage, selenium may lower the risk of conditions such as heart disease and neurodegenerative disorders.

2. Supports Thyroid Function

The thyroid gland relies on selenium to produce and regulate hormones. This mineral plays a role in converting inactive thyroid hormone (T4) into its active form (T3), which influences metabolism, energy levels, and overall health. A selenium deficiency may contribute to thyroid disorders, including hypothyroidism and Hashimoto’s disease.

3. Strengthens the Immune System

Selenium supports immune function by enhancing the body’s ability to fight infections and inflammation. It helps white blood cells respond more effectively to viruses and bacteria. Some research suggests that adequate selenium levels may reduce the severity of certain infections, including respiratory illnesses, by boosting the immune response (Science Direct).

4. May Reduce the Risk of Heart Disease

Heart disease is one of the leading causes of death worldwide, and selenium may play a role in maintaining cardiovascular health. Research suggests that selenium’s anti-inflammatory properties may help reduce the risk of atherosclerosis (hardening of the arteries) by lowering oxidative stress and improving blood vessel function (NLM).

5. Supports Brain Health

Oxidative stress is linked to cognitive decline and neurodegenerative diseases like Alzheimer’s and Parkinson’s. Selenium’s antioxidant properties may help protect brain cells from damage, potentially reducing the risk of age-related mental decline.

6. May Aid in Fertility

Selenium is important for reproductive health in both men and women. In men, it contributes to sperm quality and motility, which are essential for conception. For women, selenium may play a role in maintaining healthy ovarian function.

7. May Help Reduce the Risk of Certain Cancers

Several studies have explored the relationship between selenium intake and cancer risk. While findings are mixed, some research suggests that selenium may help protect against certain types of cancer by reducing DNA damage and boosting the immune response (Cancer Research UK).

8. Promotes Healthy Skin and Hair

Selenium supports skin health by helping the body repair damaged cells and reduce inflammation. It may also play a role in preventing premature ageing caused by oxidative stress. Additionally, selenium contributes to healthy hair growth, as it supports hair follicle function and prevents dandruff-related conditions.

How Much Selenium Do You Need?

The recommended daily intake of selenium varies by age and gender:

• Adults (19+ years): 55 micrograms (mcg) per day

• Pregnant women: 60 mcg per day

• Breastfeeding women: 70 mcg per day

Most people can meet their selenium needs through a balanced diet. However, those with restrictive diets, certain medical conditions, or living in areas with low-selenium soil may require supplementation.

Selenium supplements are particularly important for promoting healthy spermatogenesis, immune function, and protection against oxidative stress, ensuring adequate intake for overall health and wellness.

Signs of Selenium Deficiency

A deficiency in selenium can lead to a range of health issues, including:

• Fatigue and muscle weakness

• Weakened immune function

• Thyroid imbalances

• Hair loss

• White spots on fingernails

• Brain fog and memory issues

Severe deficiencies are rare but can contribute to conditions like Keshan disease, a heart disorder, and Kashin-Beck disease, which affects the joints and bones.

5 Best-Selling Selenium Supplements

If you're looking to increase your selenium intake, supplements can be a convenient option. Here are some top-rated selenium supplements available at Proactive Healthcare:

1. Ionic Selenium 300 mcg - Trace Minerals: A liquid selenium supplement designed for easy absorption. Ideal for those who prefer a fast-acting, highly bioavailable form of selenium. Check out our guide on ionic selenium health benefits to learn more.

2. Super Selenium Complex - Life Extension: These vegetarian capsules provide a blend of different forms of selenium, ensuring enhanced absorption. They also contain vitamin E, which works synergistically with selenium for added antioxidant support.

3. Immune Intensive - Seeking Health: A liquid formula designed to support immune function, this supplement includes selenium along with other key nutrients like zinc and vitamins A, C, and D.

4. Complete Mineral Complex - Designs for Health: This supplement provides a full spectrum of essential minerals, including selenium, to support overall health and nutrient balance.

5. Thyroid Synergy - Designs for Health: A selenium-rich supplement formulated specifically to support thyroid health. It includes iodine and other key nutrients to promote optimal thyroid function.

By choosing a high-quality selenium supplement, you can ensure you're meeting your daily selenium concentrations while supporting your immune system, thyroid, and overall health. Always consult with a qualified healthcare professional before making any changes to your supplement routine.

Can You Have Too Much Selenium?

Selenium is essential for good health, but more isn’t always better. Like many nutrients, selenium has a fine balance - too little can lead to deficiency, but too much can be harmful. Consuming excessive amounts over time can result in selenium toxicity, known as selenosis.

Signs of Selenium Toxicity

Taking in too much selenium, particularly through supplements, can cause a range of symptoms, including:

• Brittle hair and nails: High selenium levels can weaken the structure of hair and nails, leading to breakage and loss.

• Gastrointestinal issues: Nausea, vomiting, diarrhoea, and abdominal pain are common signs of overconsumption.

• Skin rashes and irritation: Some individuals experience skin inflammation and redness as a result of excess selenium.

• Neurological problems: Dizziness, fatigue, irritability, and a metallic taste in the mouth can occur with long-term high intake.

• Severe toxicity: In extreme cases, excessive selenium intake can lead to nerve damage, difficulty breathing, kidney failure, or even death.

Final Thoughts

Selenium may be small, but its impact on health is undeniable.

From supporting your immune system and thyroid function to promoting heart and brain health, this essential mineral plays a crucial role in keeping your body running smoothly. Whether you're getting it from nutrient-rich foods or high-quality supplements, maintaining healthy selenium levels can make a real difference in your well-being.

If you're looking for an easy way to boost your selenium intake, check out Proactive Healthcare’s carefully selected range of selenium supplements. With trusted, high-quality options to suit different needs, you can find the right fit for your lifestyle.

Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, supplement routine, or lifestyle. Selenium intake should be managed within recommended guidelines to avoid deficiency or toxicity.