Selenium (Selenomethionine)

Selenium is a trace element that is essential for human health. It is found in small amounts in various foods, including nuts, grains, and meats. Selenium has many health benefits, including its role as an antioxidant and its ability to support the immune system, thyroid function, and fertility. In this article, we will discuss the many health benefits of selenium and the role of selenomethionine as a superior form of selenium supplementation.

According to the Australian Regulatory Guidelines, Selenium is toxic in high doses. A daily dose of 150μg of Selenium for adults from dietary supplements should not be exceeded.

Natural dietary sources of selenium

Selenium is found in small amounts in a variety of foods, including:

• Brazil nuts: Brazil nuts are a rich source of selenium, with a single nut providing about 544 micrograms (mcg) of selenium.

• Tuna: Tuna is a good source of selenium, with an 85-gram serving providing about 92 mcg of selenium.

• Salmon: Salmon is a good source of selenium, with an 85-gram serving providing about 47 mcg of selenium.

• Turkey: Turkey is a good source of selenium, with a 85-gram serving providing about 31 mcg of selenium.

• Egg: Eggs are a good source of selenium, with a single egg providing about 15 mcg of selenium.

• Oats: Oats are a good source of selenium, with a cup of cooked oats providing about 11 mcg of selenium.

• Brown rice: Brown rice is a good source of selenium, with a cup of cooked brown rice providing about 19 mcg of selenium.

It is worth noting that the amount of selenium you can obtain from food varies based on factors such as the soil in which it was grown, the processing methods used, the form in which it is present, and the presence of other substances that may affect its absorption.

While dietary intake of selenium is important for maintaining adequate levels in the body, it is possible to obtain this nutrient in the bioavailable form of selenomethionine with mineral supplements. However, the best way to get the essential nutrients your body needs is to eat a variety of whole, unprocessed, fruits, vegetables, nuts, seeds, and other plant-based foods. These types of food ensure that you are getting a wide range of nutrients, which may include selenium, and should not be replaced by mineral supplements alone.

Health benefits of selenium:

Antioxidant properties

Selenium acts as an antioxidant by neutralising free radicals, which can damage cells and contribute to the development of chronic diseases such as cancer, heart disease, and aging. Selenium can also help to protect cells from oxidative stress, which is caused by an imbalance between the production of free radicals and the body's ability to neutralise them.

Immune system support

Selenium plays a crucial role in the immune system by supporting the function of white blood cells, which help to protect the body from infections and diseases. Selenium has also been shown to enhance the production of cytokines, which are signalling molecules that help to coordinate the immune response.

Thyroid function

Selenium is an essential component of the enzyme that converts the hormone thyroxine to its active form, triiodothyronine. Adequate selenium intake is necessary for the proper functioning of the thyroid gland, which is responsible for regulating metabolism, energy levels, and body temperature.

Fertility

Selenium is important for fertility in both men and women. In men, selenium has been shown to improve sperm motility and viability. In women, selenium has been linked to improved egg quality and a reduced risk of miscarriage.

Selenomethionine: a superior form of selenium supplementation

Selenomethionine is a form of selenium that is found naturally in plants and animals. It is highly bioavailable, meaning that it is easily absorbed and utilised by the body. Selenomethionine is also less toxic than other forms of selenium supplementation, making it a safer option for long-term use.

What are the symptoms of selenium deficiency?

Selenium deficiency is rare, but it can occur in some people who have difficulty absorbing selenium from food or who do not consume enough selenium in their diet. The symptoms of selenium deficiency may include:

• Fatigue and weakness

• Muscle weakness and wasting

• A decrease in the production of thyroid hormones

• A weak immune system

• A loss of hair and nails

If you think you may be experiencing symptoms of selenium deficiency, it is important to consult with a health professional. A health professional can perform a blood test to determine if you have a selenium deficiency and can recommend treatment options, such as increasing your intake of selenium-rich foods or taking selenium supplements. It is important to follow a health professional's recommendations for treating a selenium deficiency to avoid long-term health problems.

What are the potential side effects of taking selenium?

Selenium is generally considered safe to consume in the amounts found in food. However, selenium supplements can cause side effects if taken in large amounts. Taking more than 400 micrograms of selenium per day can lead to selenium toxicity, also known as selenosis.

The symptoms of selenosis can include:

• Nausea and vomiting

• Diarrhea

• Abdominal pain

• Garlic breath odor

• Metallic taste in the mouth

• Rash

• Hair loss

• Weakness

• Fatigue

In severe cases, selenosis can lead to nerve damage and muscle tenderness. It can also affect the functioning of the kidneys and liver.

It is important to follow the recommended daily intake of selenium and to talk to your health professional before taking supplements. Selenium can interact with certain medications and can cause harmful effects if taken in combination with certain drugs.

Can selenium interact with other medications or supplements?

Selenium can interact with certain medications and supplements, and can cause harmful effects if taken in combination with certain drugs. It is important to talk to your health professional before taking selenium or any other supplements to ensure that they are safe and appropriate for you.

Some medications and supplements that can interact with selenium include:

• Nonsteroidal anti-inflammatory drugs (NSAIDs): Selenium can interfere with the absorption of NSAIDs, such as aspirin, ibuprofen, and naproxen. Taking selenium and NSAIDs at the same time may reduce the effectiveness of the NSAIDs.

• Chemotherapy drugs: Selenium can interact with certain chemotherapy drugs, such as cisplatin, and can reduce their effectiveness.

• Corticosteroids: Selenium can interact with corticosteroids, such as prednisone, and can reduce their effectiveness.

• Warfarin: Selenium can interfere with the action of warfarin, a blood thinner, and may increase the risk of bleeding.

It is important to inform your health professional about all medications and supplements that you are taking, including over-the-counter drugs and herbal remedies, to ensure that they are safe and appropriate for you.

Is it safe to take selenium if I have a particular health condition?

It is generally safe to take selenium if you have a particular health condition, but it is important to consult with your health professional before taking any supplements. Selenium can interact with certain medications and can cause harmful effects if taken in combination with certain drugs.

If you have a particular health condition, your health professional will consider your individual needs and determine the appropriate dosage and form of selenium for you. They may also recommend alternative treatment options if they feel that selenium is not suitable for you.

Some conditions that may be affected by selenium intake include:

• Thyroid disorders: Selenium plays a role in thyroid hormone metabolism and some studies have suggested that low selenium levels may be associated with an increased risk of thyroid problems. However, more research is needed to fully understand the relationship between selenium and thyroid health.

• HIV/AIDS: Some studies have suggested that selenium supplements may improve immune function in people with HIV/AIDS. However, more research is needed to confirm these findings.

• Cancer: Some research has suggested that selenium may have cancer-protective effects, but more studies are needed to confirm these findings.

It is important to consult with your health professional before taking selenium or any other supplements if you have a particular health condition. They will be able to advise you on the appropriate dosage and form of selenium for your individual needs.

Conclusion

In conclusion, selenium is an essential trace element that has many health benefits, including its role as an antioxidant, its ability to support the immune system, its importance for thyroid function, and its role in fertility. Selenomethionine is a superior form of selenium supplementation due to its high bioavailability and low toxicity. Further research is needed to fully understand the potential health benefits of selenium and selenomethionine.

References

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• Becker K, German JB. Selenium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease. 10th ed. Baltimore: Lippincott Williams & Wilkins; 2006:390-395.

• Berry MJ, Frieden E. Selenium and immune function. BioFactors. 2003;19(1-4):135-139.

• Berry MJ, Sinclair AJ, Hider RC. Selenium: Its role in immune function. Prog Drug Res. 1997;49:107-124.

• Rayman MP. The importance of selenium to human health. Lancet. 2000;356(9225):233-241.

• Brown SJ, Arthur JR. Selenium in the thyroid gland: A review. J Trace Elem Med Biol. 2015;31:257-262.

• Safarinejad MR. The effect of oral selenium supplementation on sperm parameters and pregnancy rate: A double-blind, placebo-controlled, randomized clinical trial. J Urol. 2009;181(4):1770-1777.

• Chavarro JE, Rich-Edwards JW, Rosner BA. A prospective study of selenium levels in blood and risk of spontaneous abortion. Am J Obstet Gynecol. 2007;196(5):444.e1-444.e7.

• Paetau I, Hultberg B. Bioavailability of selenomethionine in humans. Am J Clin Nutr. 1983;37(5):862-866.

• Levander OA. Selenomethionine: A review of its nutritional significance, metabolism, and toxicity. J Nutr. 1986;116(5):851-859.

 

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