The Importance of Selenium in Women’s Supplement Routines
Selenium is a trace mineral that humans must consume very small amounts of through food and/or supplements. It is an essential component of enzymes and proteins (called selenoproteins) that may be involved in important bodily functions for women, including reproductive health and fertility, skin health, immune system health, anti-inflammatory support, and more. Selenoproteins are also antioxidants, which means that they may neutralize free radicals (harmful unstable particles that contribute to age-related illness and inflammation). Getting adequate amounts of selenium is thought to have numerous health benefits for women and is worth considering adding to women’s supplement routines.
Selenium Benefits for Women
Since this trace mineral may be critical for so many aspects of health, the benefits of selenium for women can be significant and wide-ranging, from improved thyroid and reproductive health to immune system support and modulating the body’s inflammatory responses.
Selenium’s Role in Thyroid Health
The thyroid is central to metabolic regulation as well as to the body’s overall development. Selenium is crucial for the health and function of the thyroid, which itself contains the most selenium of any human organ. When it comes to the thyroid, selenium health benefits quite possibly extend to guarding against oxidative damage while it may provide support to normal production of thyroid hormones.
Due to the link between thyroid health and selenium, low selenium levels are statistically associated with an increased risk of developing hypothyroidism and autoimmune thyroiditis. Additional research will be needed to understand how selenium supplementation may benefit those with thyroid conditions such as Hashimoto’s thyroiditis.
Selenium’s Anti-Cancer Properties
Some studies indicate that inadequate selenium intake could increase the risk of numerous cancers, including colon, stomach, esophageal, rectal, prostate, lung, bladder, breast, and skin cancer. The inverse is also believed to be true: selenium intake may also help to lower cancer risk by neutralizing oxidative stress and supporting immune function. In addition, selenium supplementation may help manage side effects of radiation treatment for cancer.
Immune System Support
Selenium may help to support an enhanced immune response to infections and diseases, in part by reducing oxidative stress and inflammation. Likewise, selenium deficiency may reduce the ability of immune cells to do their jobs and slow down immune response. Selenium supplementation is believed to benefit the immune systems of those with a range of conditions, including HIV, hepatitis C, tuberculosis, and influenza.
Anti-Inflammatory Benefits
Sufficient blood levels of selenium are not only essential for immune function; they are also crucial for regulating inflammatory responses. Selenium is believed to be important to the body’s ability to maintain immune homeostasis and likely regulates inflammation through its impact on how cytokines (immune and inflammatory signaling proteins) are expressed. For instance, receiving IV selenium may have modulated the inflammatory response in patients with respiratory distress syndrome and reduced their respiratory symptoms, helping to normalize their breathing.
Reproductive Health and Fertility
Selenium deficiency is believed to contribute to a wide range of reproductive and pregnancy-related health issues, including women’s infertility, miscarriage, preeclampsia, preterm labor, gestational diabetes, and fetal growth restriction. Selenium deficiency has also been shown to be linked to polycystic ovary syndrome (PCOS), which contributes significantly to infertility as well as other health issues such as metabolic syndrome.
One of the key functions of selenium in women’s reproductive health is protecting the oocyte (egg) from oxidative stress while it is maturing (i.e., before ovulation). In those undergoing in-vitro fertilization, it has been demonstrated that if an oocyte undergoes oxidative stress, it may reduce the quality of that oocyte, decreasing the likelihood of fertilization and conception.
Although research into the benefits of selenium for women’s reproductive health is promising, there is still insufficient data to inform broad recommendations regarding selenium supplementation for women’s reproductive disorders.
Skin Health
Like many other health benefits of this trace mineral, selenium benefits for skin are attributable to the fact that it is a potent antioxidant, which means that it neutralizes the impacts of damaging free radicals throughout the body (including in the skin). Free radicals damage collagen and elastin in the skin, which can cause the skin to dry out, sag, and develop fine lines and wrinkles. Over time, this can even lead to premature aging and other skin issues. In particular, selenium is believed to guard the skin from UV-related oxidative stress and aging by stimulating the enzymes glutathione peroxidase and thioredoxin reductase. This may keep the skin elastic and healthy, with fewer wrinkles.
Incorporating Selenium into Daily Life
Selenium Food Sources
Consuming selenium-rich foods is one of the best ways to ensure adequate selenium intake, particularly since selenium in food tends to be easier for the body to absorb and utilize (i.e., more bioavailable). Some of the best dietary sources of selenium include oysters, Brazil nuts, eggs, sunflower seeds, chicken, shiitake mushrooms, and fish, such as halibut, tuna, and sardines.
However, the issue of foods’ selenium content is complicated by the fact that the selenium content of plant foods can vary based on the selenium content of the soil in which they were grown. For instance, in the United States, the soils of the Pacific Northwest and Eastern Coastal Plain are often thought to have the lowest levels of selenium. For those living in areas like these with limited selenium in the soil, it may be necessary to supplement with selenium to fill this gap.
Selenium Supplement Options: Forms, Dosages, and Interactions
Forms of Selenium Supplements
There are numerous ways to get one’s daily dose of selenium. The most common forms of selenium in supplements include selenomethionine (often from selenium-enriched yeast grown in a high-selenium medium), sodium selenate, and sodium selenite. The human body absorbs similar amounts of selenium from all of these supplemental forms: about 90 percent.
Selenium Supplement Dosages
The recommended daily dose of selenium varies with age and gender. The National Institutes of Health recommend the following selenium daily doses for various life stages:
- Birth to 6 months:15 micrograms (mcg)
- Infants, 7–12 months:20 mcg
- Children, 1–3 years:20 mcg
- Children, 4–8 years:30 mcg
- Children, 9–13 years:40 mcg
- Teens, 14–18 years:55 mcg
- Adults, 19–71 years:55 mcg
- Adults, 71 years and older:55 mcg
- Pregnant teens and women:60 mcg
- Breastfeeding teens and women:70 mcg
Selenium Supplement Interactions
Selenium supplements may interact with numerous prescription medications. These include anticoagulant/antiplatelet drugs (which slow blood clotting), barbiturate sedative medications, immunosuppressants, chemotherapy drugs, and cholesterol-lowering medications.
The Best Women’s Multivitamin with Selenium: Body Kitchen Women’s Multi
The easiest way to incorporate a selenium supplement into one’s daily routine is by taking a daily multivitamin that contains selenium and that has been formulated to meet the unique nutritional needs of women. Body Kitchen Women’s Multi fits the bill and provides these vitamins and minerals in their highest-quality, most bioavailable forms to maximize their health benefits.
Coming soon—stay tuned for the launch of this game-changing multivitamin!
Consult a Professional Before Beginning a Selenium Supplement or Multivitamin
Before you start taking any new supplement, such as a selenium supplement or a multivitamin that contains selenium, speak with a qualified medical professional to ensure that it is a good fit for your medical situation. In particular, it is important to exclude the possibility that selenium may interact with any of your health conditions or medications. Only a doctor who is familiar with your health history and medical needs can ensure that this is the case.