Selenium

Selenium is an essential trace mineral essential for the body. Known for its powerful antioxidant properties, selenium plays a role in many vital processes, from the immune system to thyroid function. Because the human body cannot synthesize selenium, it must be obtained from the diet.

What is Selenium?

Selenium (Se) is a mineral found naturally in the soil and is critical to human health, even in very small amounts. It functions as part of enzyme systems in the body and helps prevent cell damage caused by free radicals.

Basic Features

• It is a powerful antioxidant
• Supports the immune system
• It takes part in the production of thyroid hormones.
• Reduces cell damage
• Takes part in DNA synthesis

What is the use of it?

• Strengthens immune functions
• Helps in the production of antioxidant enzymes (e.g. glutathione peroxidase)
• Ensures proper functioning of the thyroid gland
• Contributes to reducing inflammation
• May slow down the effects of aging

Selenium Deficiency Symptoms

Although selenium deficiency is rare, it can cause serious health problems in some individuals. It is particularly common in areas with low soil selenium levels.

Common Symptoms

• Weakened immune system
• Muscle weakness and fatigue
• Thyroid dysfunction
• Hair loss
• Reproductive problems

Which Foods Are Found In?

Selenium is found in many natural foods. Animal-derived foods are the richest sources.

Rich Sources of Selenium

• Brazil nut
• Chicken, turkey and red meat
• Fish (tuna, sardine, salmon)
• Egg
• sunflower seeds
• Whole grains and legumes

Daily Selenium Requirement

Although it varies according to age, gender and special circumstances, the general recommended daily intake is as follows:

• Adult men and women: 55 mcg
• Pregnant women: 60 mcg
• Breastfeeding women: 70 mcg

Selenium Excess

Too much selenium can be toxic. Excessive selenium intake (for example, through high-dose supplements) can lead to:

• Nausea
• Brittle nails, hair loss
• Metallic taste in the mouth
• Nervous system disorders (in rare cases)

For this reason, selenium supplements should be used under the supervision of a doctor.

Selenium Supplements

In cases where adequate selenium intake from food is insufficient, selenium-containing multivitamins or single supplements can be used. The most common forms are:

• Selenomethionine (organic form)
• Sodium selenite (inorganic form)

Organic forms are generally better absorbed and preferred.

Things to Consider

• If taken in supplement form, the dose should not exceed 200 mcg/day.
• Those with chronic diseases should definitely consult their doctor.
• Specialist control is recommended during pregnancy and breastfeeding.