What is it:
-Selenium is a trace mineral found naturally in the soil and water. So, we can get our intake of it from plants, animals that eat those plants, and seafood.
Dosage & Upper Limit:
-RDA for adults is 55 mcg (micrograms)
-Upper limit is generally considered to be 400-600 mcg per day
-The sweet spot seems to be 100-250 mcg per day for adults, depending on weight & BMI.
Benefits:
-Immunity Boosting anti-oxidant
-Reduce/restore hair loss (but not male pattern baldness)
-Helps reduce asthma symptoms
-Aids in thyroid function
-Slows mental decline (Alzheimer’s; MS; Parkinson’s)
-Helps defend against some cancers
-Anti-inflammatory properties
-Improved blood flow and lower risk of heart disease
-Even helps to boost fertility
Foods high in Selenium:
-Brazil Nuts (6-8 nuts contain about 544 mcg)
-Fish (Yellowfin 92 mcg; Sardines/Oysters/Clams/Halibut/Shrimp/Salmon 40-65 mcg)
-Pork/Beef/Turkey (range from 25-40 mcg)
Summary:
-Selenium is one of many substances our bodies’ need for optimal function & health. But it’s also known to be harmful if we take too much. Ideally, we should be familiar with our blood levels before taking supplements or eating certain foods that could contribute to excessive amounts.
Warning signs:
-Hives (allergic reactions are rare, but can occur)
-Nausea/Vomiting (when exceeding high limits for a length of time)
-Metallic taste, bad breath, body odor (don’t blame selenium if you already had these though: )
References:
https://pubmed.ncbi.nlm.nih.gov/22381456/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3246085/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698273/
https://crimsonpublishers.com/etun/pdf/ETUN.000521.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705340/
https://ar.iiarjournals.org/content/37/12/6497.long
https://academic.oup.com/jn/article/133/5/1457S/4558526?login=true
https://www.thieme-connect.com/products/ejournals/abstract/10.1055/s-0029-1220724
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5307254/
https://www.ncbi.nlm.nih.gov/books/NBK216723/