Selenium is an element on the periodic table that is essential for humans to consume. There are organic and inorganic forms (with and without a carbon group attached). Both forms can provide necessary nutrients in the human diet.
Purpose
The thyroid is the organ with the highest concentration of selenium in the body, therefore it is easy to suspect that selenium plays a role in the operations of the thyroid. Selenium's role is much larger than just thyroid upkeep, as other physiological processes also involve selenium. Selenium helps with:- Thyroid hormone metabolism
- DNA synthesis
- Reproduction
- Protection from infection
- Possible role in cognitive function
- Antioxidant
Recommended Daily Intake
Our need for selenium steadily increases as we age until we reach ages 14-18, and then plateaus. If you are pregnant or lactating, however, your intake of selenium should increase in order to support your baby's development.
| Female | Male | Pregnant | Breastfeeding | |
| Birth to 6 months | 15 mcg | 15 mcg | - | - |
| Infants 7-12 months | 20 mcg | 20 mcg | - | - |
| Children 1-3 years | 20 mcg | 20 mcg | - | - |
| Children 4-8 years | 30 mcg | 30 mcg | - | - |
| Children 9-13 years | 40 mcg | 40 mcg | - | - |
| Teens 14-18 years | 55 mcg | 55 mcg | 60 mcg | 70 mcg |
| Adults |
55 mcg |
55 mcg | 60 mcg | 70 mcg |
Signs and Symptoms of Deficiency
Those who live in selenium-deficient regions, undergoing kidney dialysis, or living with HIV are at a higher risk of selenium deficiency. Anyone can have selenium deficiency though depending on your diet and other digestion factors. Without enough selenium, you may experience:
- Infertility in men and women
- Muscle weakness
- Fatigue
- Mental fog
- Hair loss
- Weakened immune system
Food Sources
Inorganic selenium is found in plants because they absorb and accumulate it from the soil. Organic selenium is found in animal products because they eat the plants after the conversion of inorganic selenium. Plants and animals are an excellent dietary source of selenium, and eating a balance of the below foods will ensure you consume the right amount of selenium for you.
- Brazil nuts
- Wild-caught salmon, halibut, tuna, and sardines
- Pasture-raised turkey and poultry
- Grass-fed beef
- Grass-fed cottage cheese
- Mushrooms
- Pasture-Raised eggs
- Navy beans
- Sprouted sunflower seeds
- Organic oats
Healthy Beings' Strategies to Address Deficiency
Healthy Beings offers supplements and services that can mitigate and address deficiencies you might be struggling with. We also offer recommendations beyond our current available inventory. You will find suggestions below that can help if you have a selenium deficiency. If you are not sure if you have a selenium deficiency, contact us HERE and we will answer questions you might have.
Maintain Optimal Selenium Levels!
Sources
1. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
