Selenium is an essential mineral that your cells cannot produce. The Selenium supplement offers a myriad of health benefits, involving most of your organ systems.
While you only need a small amount of this mineral, it plays a vital role in processes such as metabolism and thyroid function.
The article will briefly cover the health benefits of selenium supplements, then switch gears to discuss the appropriate dosage and potential side effects.
Why is selenium supplement necessary?
1) Selenium supplement acts as a powerful antioxidant
Selenium has potent antioxidative properties that allow it to restore balance to your cells. Differently put, selenium prevents the potential damage caused by free radicals*.
Free radicals*: these compounds are designed to neutralize microbes and foreign bodies; however, they cause detrimental effects on your cells when imbalanced.
2) May reduce your risk of certain cancers
According to research, selenium may protect the cell’s DNA and lower the risk of certain types of cancers. In one review that included 350,000 people, researchers found that a high level of selenium in the blood is linked to a lower risk of several types of cancers (e.g., breast, colon, lung, prostate).
3) May protect against heart disease
Selenium supplement also promotes a healthier cardiovascular system. In one large analysis, scientists noted that a 50% increase in the levels of selenium lowers the risk of heart disease by 24%.
Selenium supplements may also dampen inflammation and inflammatory markers, which is a major risk factor for numerous chronic illnesses (e.g., heart disease).
Selenium deficiency may interfere with one’s normal growth and reproductive system. Moderate selenium deficiency may also precipitate some myodegenerative illnesses, such as muscle weakness, which eventually leads to physical disability.
Moreover, scientists identified low levels of selenium as a contributor to mental health disorders, such as anxiety, depression, and confusion.
How to reach your daily intake of selenium
Fortunately, several foods are rich in selenium.
Here is a shortlist of some of these foods:
a) Oysters: 238% of the daily value (DV) in 3 ounces (85 grams)
b) Brazil nuts: 174% of the DV in one nut (5 grams)
c) Eggs: 56% of the DV in 2 large eggs (100 grams)
d) Sardines: 46% of the DV in 4 sardines (48 grams)
e) Sunflower seeds: 27% of the DV in 1 ounce (28 grams)
f) Chicken breast: 12% of the DV in 4 slices (84 grams)
Side effects and warnings associated with selenium
Selenium toxicity can be very problematic since it leads to:
a) Muscle tenderness
c) Facial flushing
e) Blood clotting issues
f) Liver problems
g) Kidney disease
In other cases, selenium can cause nausea, vomiting, lethargy (i.e., loss of energy), irritability, and changes in the structure and color of your nails.
Pearls of wisdom
Selenium supplement is one of the healthiest minerals out there due to the number of benefits it offers. We hope that this article successfully highlighted some of these benefits.