Introducing Selenium
It was at the beginning of the XIXand century that two chemists discovered selenium. This trace element is present in certain plants, cereals, herbs or yeasts in trace amounts.
Even though the human body needs it in very small amounts, selenium plays a key role and offers multiple benefits.
How can selenium levels in the body be measured? Blood, hair and nail tests may be conducted. Deficiencies exist in people suffering from Crohn’s disease or receiving a parenteral (intravenous) diet not enriched with selenium.
Properties and benefits of selenium
Selenium is a bioelement that has many powers:
- Detoxifiers: Selenium preserves the heart and detoxifies the body of heavy metals and other toxic compounds.
- Anti-inflammatories: it stimulates the immune system and helps the body to fight against infections and more generally against free radicals.
- Regulators: it protects the thyroid, especially in cases of autoimmune diseases and it is essential for the production of thyroid hormones and the transformation of T4 into T3 (like iodine, selenium is more concentrated in the thyroid than in all other organs of the body).
- Regenerators: it contributes to regenerating the vitamins C and E.
Selenium (but also anti-inflammatory metals such as copper and zinc) would be useful in Alzheimer’s disease (but studies on the subject remain few).
Use of selenium
The body does not synthesize selenium. It is therefore essential to find it in food, in foods rich in protein. Fish (monkfish, hake, mackerel) and seafood (mussels, clams, prawns) are particularly rich in selenium. The same goes for Brazil nuts, lentils, eggs, collard greens, button mushrooms, chickpeas, and whole grains.
There are also food supplements based on selenium: they are found in the form of capsules, tablets, granules or drinkable solutions. Note that selenium exists as a homeopathic preparation (Selenium Metallicum) to fight against intellectual and physical fatigue and for its virtues in dermatology (adolescent acne among others).
What is the dosage to follow? It all depends on the age and individual needs. For a person over 15 years of age, the recommended nutritional intake is 55 µg (micrograms) per day. In pregnant or breastfeeding women, it can rise to 60 or even 70 µg. Finally, people over the age of 75 can absorb 100 µg of selenium daily without risk to avoid any deficiency.
Selenium contraindications
For one thing, selenium allergies are rare. On the other hand, this trace element is not recommended for people who suffer from goiter: selenium deficiency as well as iodine deficiency favor the development of hypertrophy.
Selenium can cause adverse effects when the tolerable upper intake is exceeded (400 µg per day for an adult). Be aware, however, that poisoning can occur if the intake exceeds 1,000 µg per day. The results? Brittle hair and nails, skin sensitive to inflammation or intense fatigue and nausea.
