What is selenium and what is it good for?
Selenium is one of the essential trace elements . The selenium content of a plant-based food depends on the selenium content of the soil . European soils tend to have relatively low selenium levels, which is why plant-based foods are often low in selenium. Animal-based foods are considered to be particularly rich in selenium.
Selenium and food: Where is selenium found?
The Brazil nut tree is one of the plants that can accumulate particularly high levels of selenium, which is why Brazil nuts contain a very high amount of selenium compared to other plant-based foods. However, due to the radioactive radium they also contain, you should still eat them in small quantities. A maximum of two nuts per day is recommended. Selenium is also found in the following foods :
- White cabbage
- broccoli
- Onions (1)
- Garlic (1)
- asparagus
- Mushrooms (1)
- oatmeal
- Meat
- Fish
-
protein
Selenium and its effects
Selenium, due to its role in enzymes, is involved in several processes in the body . It contributes to...
- Contributes to the maintenance of normal hair and nails.
- contributes to normal thyroid function.
- contributes to a normal energy metabolism.
- contributes to the normal function of the immune system.
- This helps to protect cells from oxidative stress.
-
contributes to normal sperm production.
Selenium deficiency and selenium overdose
The risk of suffering from selenium deficiency is far higher in people who follow a purely plant-based diet than in people who at least eat a vegetarian diet.
Selenium deficiency symptoms
If selenium intake is restricted in the long term or if gene mutations exist, both selenium protein synthesis and selenium metabolism can be impaired. This, in turn , has a negative impact on the immune system, sperm production, and muscle function . Selenium deficiency typically only occurs in certain diseases that result in impaired selenium utilization, such as cystic fibrosis, chronic dialysis, kidney failure, or chronic inflammatory bowel diseases .
Selenium side effects
First, it should be emphasized that side effects from selenium can only occur with a sustained overdose . In such a case, selenosis can develop. Side effects can include the following:
- neurological disorders
- Joint pain
- Diarrhea
- nausea
-
fatigue
In later cases, hair loss, impaired nail growth, and bad breath were observed. Excessive selenium intake of several grams daily leads to selenium poisoning , which can be fatal, resulting in ventricular fibrillation and heart failure.
Selenium daily requirement
The European Food Safety Authority (EFSA) gives the following recommendations for a daily selenium requirement:
- Adults: maximum 300 µg selenium/day
-
Children/adolescents: between 60 µg and 250 µg selenium/day
Most selenium supplements contain no more than 200 µg per day. If the recommended intake is followed correctly, no side effects are expected. In children and adolescents, the daily requirement varies depending on body weight and sex. Breastfeeding women have an increased selenium requirement of approximately 15 µg per day .
Selenium: When to take it?
Vegans, vegetarians, and people with histamine intolerance particularly benefit from taking selenium tablets, as European soils are not very fertile. Our BalanceFit contains 110 µg of selenium (calculated based on the daily dose of 2 capsules). The capsules are free of additives and are suitable not only for low-histamine, low-fructose, gluten-free, and lactose-free diets, but also for vegetarian and vegan diets.