Back in the summer, you may have read an article on this blog about ‘heavy metals’ (e.g. mercury, lead and cadmium) and why they’re toxic to the human body. Well, all things being equal, there are also, of course, metals and similar nutrients that the human body can’t do without – the likes of iron, calcium and magnesium. One such nutrient that belongs in this group but isn’t talked about as much as the other three is selenium.

Derived from metal sulphide ores, selenium is a chemical element that can be found on the periodic table (symbol ‘Se’; atomic number ‘34’); its biggest commercial uses nowadays being in glassmaking and pigment creation. But what about selenium and the human body? Some experts may point out that it’s dangerous for us to consume too much selenium; yet, while that’s true (and the fact you’d have to consume it in huge amounts to do you serious harm), there’s no question it’s critically important for your body to function properly and effectively.

Role in the body

So what exactly does selenium do? Specifically, it plays a crucial role in:

• Reproductive health¹ – in the male body, the selenium level in the testes rises during puberty, while in the female body, low levels of selenium may help cause infertility²

• Thyroid health – the nutrient combines with iodine to support the thyroid; together with iodine it helps produce the gland’s hormones^{3, 4}, while it’s also found in enzymes that regulate these hormones⁵

• DNA synthesis – studies suggest selenium can potentially enhance DNA’s capacity to repair itself⁶, owing to the nutrient’s natural association with antioxidants whose job it is to fight free radicals

• Protect the body against oxidative damage – being a great support to antioxidants throughout the body, selenium aids in reducing oxidative damage and the major health problems this can lead to⁷

• Combining with selenoprotein enzymes to help regulate important physiological processes⁸.

Deficiency

Quite clearly then, selenium’s a nutrient that our bodies just can’t do without. Indeed, if the selenium levels in your body drop too low then there’s a chance you could develop disorders affecting your muscular, cardiovascular, immunity, neurological or endocrine systems. Obviously that’s a worrying thought. But what signs should you look out for…?

• Memory issues – short-term (or even long-term) memory difficulties may not merely be a sign of ageing; low levels of selenium could interfere with your cognitive function, which includes concentration and analytical skills, as well as memory⁹

• Tiredness – without adequate selenium in your body, you risk developing hypothyroidism, which brings symptoms such as lethargy, depression and weight gain¹⁰

• Viruses and infections – as selenium supports the immune system, it plays a role in helping to build up the body’s natural defence against colds, flu and other viruses and infections; moreover, hypothyroidism can jeopardise the efficacy of the immune system, not least because (thanks to its antioxidant nature) selenium supports communication between the immune system and the body’s cells¹¹

• Wound healing issues – if you’ve got a cut or bruise and it seems to be taking forever to heal, yes, it could be because your selenium levels are particularly low; being an antioxidant, the nutrient aids cell-tissue-repair, which is why studies point to selenium helping to reduce the time it takes for wounds to heal¹²

Diet

Obviously then, as selenium performs such a crucial role in our bodies, it’s important we make sure it’s genuinely present in our individual diets. Selenium can be found in many different foods – both seafoods and organ meats (or offal) are both particularly rich in the nutrient, while dairy products, cereals/ grain foods and muscle meats (essentially lean meats) also contain their fair share.

However, it should be recognised that not everyone does – or is able to – get enough selenium through their diet on its own. So, if you’re not getting enough through food, you may want to consider trying selenium supplements.

Supplements

The following supplements are available through The Finchley Clinic – needless to say we highly recommend them all:

Nutrisorb Selenium (15ml) – ideal for helping to protect cell membranes from oxidative damage

 

Selenium 200mcg (60 capsules) – supports the immune system and provides the body with important antioxidants

 

Selenium Complex (60 tablets) – contains two different forms of yeast free selenium for antioxidant support and vitamins B2 and B6 for additional nutritional value.

References:

¹ Mistry, H. D., Broughton-Pipkin, F., Redman, C. W. G. and Poston, L. ‘Selenium in Reproductive Health’. American Journal of Obstetrics and Gynecology 206.1 (2012): 21-30. PubMed.

² Bedwal, R. S. and Bahuguna, A. ‘Zinc, Copper and Selenium in Reproduction’. Experientia 50.7 (1994): 626-40. PubMed.

³ Drutel, A., Archambeaud, F. and Caron, P. ‘Selenium and the Thyroid Gland: More Good News for Clinicians’. Clin Endocrinol Clinical Endocrinology 78.2 (2013): 155-64. PubMed.

⁴ Nussey, S. and Whitehead S. ‘Endocrinology: An Integrated Approach’. Oxford: BIOS Scientific Publishers; 2001. Chapter 3, The thyroid gland.

⁵ ‘Iodine’. Micronutrient Information Center. Oregon State, 2001.

⁶ Soumen, B. et al. ‘Does a Role for Selenium in DNA Damage Repair Explain Apparent Controversies in Its Use in Chemoprevention?’ Mutagenesis 28.2 (2013): 127–134. PMC.

⁷ Battin E. E. and Brumaghim J. L. ‘Antioxidant activity of sulfur and selenium: a review of reactive oxygen species scavenging, glutathione peroxidase, and metal-binding antioxidant mechanisms’. Cell Biochem Biophys. 2009; 55 (1): 1-23. doi: 10.1007/s12013-009-9054-7.

⁸ Bellinger, F. P., Raman, A. V., Reeves, A. M. and Berry, M. J. ‘Regulation and function of selenoproteins in human disease’. Biochem J. Jul 29 2009; 422 (1): 11-22.

⁹ Pillai R., Uyehara-Lock J. H. and Bellinger F. P. ‘Selenium and selenoprotein function in brain disorders’. IUBMB Life. 25 Mar 2014. doi: 10.1002/iub.1262.

¹⁰ Moreno-Reyes, R., Suetens, C., Mathieu, F., Begaux, F., Zhu, D., Rivera, M. T., Boelaert, M., Nève, J., Perlmutter, N. and Vanderpas, J. ‘Kashin-Beck Osteoarthropathy in Rural Tibet in Relation to Selenium and Iodine Status’. New England Journal of Medicine. 1998; 339:1112-1120. DOI: 10.1056/NEJM199810153391604

¹¹ Arthur, J. R., McKenzie, R. C., and Beckett, G. J. ‘Selenium in the Immune System’. The Journal of Nutrition. May 1 2003. vol. 133 no. 5 14575-14595.

¹² Gumustekin, K., Seven, B., Karabulut, N., Aktas, O., Gursan, N., Aslan, S., Keles, M., Varoglu, E. and Dane S. ‘Effects of sleep deprivation, nicotine, and selenium on wound healing in rats’. International Journal of Neuroscience. Nov 2004; 114 (11): 1433-42.