Let’s be honest, selenium doesn’t get the same spotlight the likes of vitamins C or D do, but, we think it’s about time that changed! This surprisingly powerful, trace mineral actually plays a big role in keeping your body healthy. From supporting your immunity and thyroid function to protecting your cells from oxidative stress, selenium is essential for overall wellness. In this guide, we’re going to take a deep dive into all of the benefits it provides, how it affects men and women differently, and the best ways to maintain healthy selenium levels through diet or supplements. So, if you’re ready to prioritise your health goals and learn all about this lesser-known supplement - you’re in the right place!
So, What Is Selenium?
First things first, you should know that selenium is a trace mineral. That means your body needs it in very small amounts, but those tiny amounts are incredibly important.
Selenium is used to make selenoproteins, a type of protein that helps regulate thyroid hormone production, antioxidant defence, and even reproductive health.
It’s also worth noting that the recommended daily intake varies (albeit slightly) by age and sex. However, for most adults, around 55 micrograms per day is sufficient, though we’ll dive into more specifics later! Also, whilst a deficiency is rare, if you do find yourself lacking in this mineral, your body might let you know in the form of fatigue, weakened immunity, and even thyroid issues.
Key Selenium Benefits
Selenium supports a wide range of bodily functions, but one of its leading roles is acting as an antioxidant to help neutralise free radicals, AKA: unstable molecules found in the body that can cause damage to cells.
It’s also critical for your immune system, aiding your body’s natural defense against infections, and for thyroid hormone production which helps to regulate metabolism and energy levels.
As if all that wasn’t enough, Selenium even contributes to cognitive health, reproductive function, and overall energy levels. The takeaway? Selenium is a true multi-tasking mineral!
What Are The Key Selenium Benefits for Women Specifically?
This powerful mineral supports women’s health in several key areas including thyroid function and hormonal balance. But why is this so important?
Firstly, a healthy thyroid is essential for regulating metabolism. Additionally, for women trying to conceive, selenium plays a role in improving fertility by supporting proper hormone levels and promoting healthy ovarian function. During pregnancy, selenium also acts as an antioxidant, protecting both the mother and baby from oxidative stress which can link to certain complications. Our advice is always to consult with your healthcare professional during pregnancy to ensure you’re receiving all of the vitamins and minerals you need and in the correct dosage.
Overall, selenium is an important nutrient that helps maintain reproductive health throughout a woman's life.
And if you’re wondering whether selenium has any external beauty benefits, the answer is yes! Selenium contributes to healthy skin and hair by protecting cells from everyday damage and by supporting the body’s natural renewal processes. This can assist with keeping them strong, healthy, and resilient. The result? A smooth, hydrated complexion and strong, shiny tresses.
Are There Any Notable Selenium Benefits for Men?
Absolutely! For men, selenium can be particularly beneficial when it comes to reproductive health. Adequate selenium levels support testosterone production, sperm quality, and overall fertility. As well as offering a helping hand when it comes to reproduction, selenium plays a key role in maintaining your heart health. Each time you exercise, whether it’s a particularly tough gym session or a casual jog, it can aid exercise recovery, protecting cells from oxidative stress.
Best Food Sources of Selenium - Where to Find It (and Why Balance Matters)
If you’re thinking you’ll need to completely switch up your diet to get enough selenium, think again. Getting a healthy dose of selenium from food is easy, you simply need to know the variety of selenium-rich, everyday food options that slot smoothly into your diet. Just remember, you only need a very small amount and too much can be toxic.
Top Animal-Based Sources of Selenium
These foods tend to contain selenium in a form that’s easily absorbed by the body
- Seafood, especially tuna, sardines, salmon, halibut, and shrimp.
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Meat. Try turkey, chicken, beef, pork, and lamb, they’re all good contributors.
Eggs are a simple, versatile source with a modest selenium boost. - Dairy products, like milk, yogurt, and cheese provide smaller but steady amounts.
Best Plant-Based Sources of Selenium
Plant foods can also be excellent selenium sources. However, it’s worth noting that the amount inside them can vary depending on the quality of the soil the food is grown in.
- Brazil nuts are by far the standout source of selenium. Just one or two nuts can meet a full day’s needs.
- Whole grains, such as brown rice, oats, whole wheat bread, and barley.
- Legumes, think lentils, chickpeas, beans, and peas.
- Seeds, Sunflower seeds and chia seeds.
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Mushrooms Especially white button and portobello mushrooms.
A Quick Word on “Too Much” Selenium
While selenium is essential, more is not better.
Why? Getting too much selenium regularly can lead to selenium poisoning, known as selenosis. Selenosis can cause symptoms such as:
- Nausea or digestive upset
- Brittle nails or hair loss
- Fatigue or irritability
- A metallic taste or garlic-like breath
- In more extreme cases, sufferers may even experience hair loss and even mild nerve damage.
So, because foods like Brazil nuts are extremely concentrated, enjoying them in small amounts is key. For most people, a varied diet provides plenty of selenium without the need for supplements.
Whether you eat animal products, follow a plant-based diet, or mix both, a diverse range of whole foods can help you meet your needs safely - no megadoses required!
Should You Take a Selenium Supplement?
Most people can meet their selenium needs through a balanced diet, but supplements may be useful for certain groups of people. This can include those with restricted diets or people living in areas with selenium-poor soil. If you do find yourself in need of a top up, our Derma Strips deliver a great balance of vitamins and minerals including selenium. They’re vegan, sugar-free, and specially designed to support radiant skin, strong nails, and healthy hair from within
As for selenium dosages, the amount you need will vary from person to person. Age is a factor, as is whether the person in question is pregnant or breastfeeding.
Whereas children under 13 only need around 40mcg, those aged 14 or over are recommended to get around 55mcg. Pregnant women need a little more, around 60mcg, and once breastfeeding, that increases to around 70mcg. Be sure to pay attention to these recommended daily amounts, exceeding your dosage, as we know, can have harmful side effects.
A final thought…
Selenium may be a trace mineral, but its impact on immunity, thyroid function, fertility, and overall wellness is anything but small. Maintaining healthy levels through diet (or supplements when necessary) supports long-term health for both men and women. Explore Mydiso’s wellness guides and high-quality supplements to ensure you’re getting this essential nutrient in the right amounts.