What is Selenium good for?

Before we begin

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What is selenium?

The fascinating history of selenium began in 1817, when Jöns Jacob Berzelius and Johan Gottlieb Gahn discovered this element. These Swedish chemists immediately noticed a clear resemblance to the element tellurium, named after the Latin word 'tellus', meaning earth. Inspired by this connection, they named the new element selenium, derived from 'selḗnē’, the Greek goddess of the moon. It was not until much later, in 1972, that scientist Thressa Stadtman discovered that selenium is present in our bodies and plays an important role in various enzymes and proteins. This breakthrough led to renewed interest in this important trace element.

Which foods contain selenium?

Selenium occurs in food in various forms, in both plant and animal products. Selenomethionine and selenocysteine are the forms we absorb best. Rich sources of selenium include Brazil nuts, shellfish, mushrooms and offal. Brazil nuts in particular contain a lot of selenium: 1 Brazil nut can contain as much as 68 to 91 micrograms of selenium. Bear in mind that, in plant foods, the concentration of selenium is influenced by the selenium content of the soil in which they grow, which varies by geographical location.

Essential for our thyroid

Selenium is essential for various bodily functions, with support for thyroid function being one of the most important. The thyroid plays a key role in our overall health by producing thyroid hormones. These hormones are important for processes such as metabolism, body temperature, heart and brain function, as well as growth, development and maintaining the balance of other hormones in our bodies.

Selenium as an antioxidant

As well as supporting the thyroid, this trace element is also a powerful antioxidant. Antioxidants are substances that protect the body's cells against harmful substances from outside the body. Selenium is known to work synergistically with other antioxidants, such as vitamins E and C. They enhance each other's properties. Selenium also plays a role in the enzyme glutathione.

Low selenium levels in the Netherlands

Research shows that selenium levels among Dutch people are relatively low. This is partly due to the low amount of selenium in European soil compared with, for example, America. As a result, foods grown in Europe contain less selenium than those from North or South America, for instance. The amount of selenium in plant foods therefore depends on the soil in which they grow. Animal products, however, contain plenty of selenium because animal feed is enriched with selenium.

How much selenium per day?

The recommended daily intake of selenium for adults in the Netherlands is 70 micrograms per day. For breastfeeding women, this is 60 micrograms per day. It is important to get enough of this trace element, but the European Food Safety Authority (EFSA) has set a limit. A safe upper limit of 300 micrograms of selenium per day has been established.

Symptoms of selenium deficiency

Do you suspect that you are not getting enough selenium? A deficiency can show itself in various ways. Common symptoms include tiredness, joint pain, reduced immunity, and problems with hair and nails. Psychological symptoms such as stress and low mood can also be a sign. In severe cases, a deficiency can lead to complications such as heart problems, muscle weakness and thyroid problems.

Too much selenium

Although selenium is essential for health, an excessive intake can cause selenium poisoning. This is why EFSA has set a safe upper limit of 300 micrograms per day. Pay close attention to your selenium intake, and make sure you do not take too much. As mentioned earlier, a Brazil nut contains a very large amount of selenium. So if you regularly eat a lot of these nuts, you may be getting too much.

A small element with a big impact

As you have read, selenium is an essential element for our bodies. This brings us back to the beginning of this blog: selenium is a small element with a big impact. Do you think you are not getting enough selenium, perhaps because you eat a mainly plant-based diet? If so, we recommend eating selenium-rich foods such as Brazil nuts. You could also consider taking extra selenium in supplement form. At Morgen is Nu, we offer a range of selenium supplements, each with its own unique properties. Our three most popular options are discussed below.