Contents
In short:
- Selenium is an essential trace element that the body cannot produce on its own – it must be obtained through food or supplements.
- Selenium strengthens immunity, supports the thyroid, and acts as a powerful antioxidant.
- In Lithuania, the soil contains little selenium, so supplements can be particularly beneficial.
- Recommended daily intake: 55–70 μg. It is important not to exceed 400 μg per day.
- Selenium is essential for thyroid hormone production, immunity, and antioxidant protection.
- The selenium content in Lithuanian soil is very low – up to 60% of the population may experience deficiency.
- The optimal daily dose is 55–70 μg. Organic forms (selenomethionine, SeLECT®) are better absorbed.
- Selenium works synergistically with vitamin E – together they provide stronger antioxidant protection.
Selenium is one of the most important trace elements, about which still too little is known. Although only micrograms are needed daily, deficiency can cause serious consequences – from weakened immunity to thyroid disorders and premature aging. The situation is especially relevant in Lithuania, as the selenium content in our soil is among the lowest in all of Europe. In this article, you will learn the 7 most important benefits of selenium, how to recognize deficiency, and how to properly use this valuable mineral.
Key takeaways
What is selenium and why is it important?
Selenium is an essential trace element that the body cannot produce on its own. It is found in every cell of the body, with the highest concentration in the thyroid gland, liver, and kidneys. The main function of selenium is to participate in the production of selenoproteins, such as glutathione peroxidase and thioredoxin reductase. These specialized proteins act as powerful antioxidants and help protect cells from oxidative damage caused by free radicals.
Scientific research shows that adequate selenium levels in the body are associated with a lower risk of chronic diseases, including heart disease, neurodegenerative diseases, and even certain types of cancer. Unfortunately, in Lithuania, the concentration of selenium in the soil is one of the lowest in Europe, so the amount of selenium in food products—grains, vegetables, meat—is also limited. For this reason, many Lithuanians selenium supplements can be particularly beneficial. This is confirmed by research from Lithuanian scientists, showing that selenium deficiency in our population is more common than in many Western European countries.
Naturally, the richest sources of selenium are Brazil nuts (one nut can contain up to 95 μg of selenium!), seafood, fish, liver, sunflower seeds, and eggs. However, even with a balanced diet, due to the specifics of our region’s soil, it can be difficult to get enough selenium from food alone. That is why selenium supplements are becoming increasingly popular among health-conscious people in Lithuania.
Selenium Benefit #1: Strengthens Immunity
One of the most important selenium functions is supporting the immune system. Selenium helps produce glutathione peroxidase, an enzyme that protects immune cells from oxidative damage, allowing them to fight infections more effectively. Studies show that adequate selenium levels in the body can shorten the duration of viral infections and reduce their severity.
Additionally, selenium is involved in the activation of T-lymphocytes, the main soldiers of the immune system. When the body lacks selenium, the immune response weakens, making the body more vulnerable not only to viruses but also to bacterial infections. Scientists have observed that even a mild selenium deficiency can reduce the body’s resistance to infections by up to 30 percent. This is why many immune-boosting supplements contain selenium specifically—this mineral is one of the main building blocks of the immune system.
Interestingly, selenium not only strengthens the acute immune response but also helps maintain long-term immune memory. This means your body better “remembers” how to fight infections it has encountered before. During the autumn-winter season, when the immune system is under the greatest strain, adequate selenium levels can be that invisible shield you need.
Selenium Benefit #2: Supports Thyroid Function
In the thyroid gland, selenium concentration is higher than in any other organ. This is no coincidence—selenium is essential for the production and activation of thyroid hormones. Selenoproteins help convert the inactive T4 hormone into the active T3, which regulates metabolism, body temperature, and energy levels.
When selenium is deficient, the thyroid cannot function properly—symptoms of hypothyroidism may appear: fatigue, weight gain, cold intolerance, and slowed metabolism. Studies show that selenium supplements can improve thyroid function even in those already taking thyroid hormone medications. This is especially relevant for people with autoimmune thyroiditis (Hashimoto’s disease), as selenium helps reduce the level of antibodies against the thyroid and inflammatory processes in the gland.
It is important to note that selenium and iodine work together—without adequate selenium, iodine cannot be properly utilized in the production of thyroid hormones. Therefore, even if you get enough iodine from food or salt, without selenium, the thyroid will still not be able to function fully.
Selenium Benefit #3: Antioxidant Protection
Selenium is one of the most powerful natural antioxidants. It is a component of glutathione peroxidase, one of the body’s main antioxidant enzymes. This enzyme neutralizes free radicals that arise as a byproduct of metabolism or due to external factors such as air pollution, UV rays, or smoking.
An excess of free radicals causes oxidative stress—a state where the body’s antioxidant system can no longer neutralize harmful molecules. Oxidative stress is linked to premature aging, chronic diseases, and even cancer. Selenium works together with coenzyme Q10 and vitamin E—this trio creates a powerful antioxidant network that protects cell membranes from damage. According to the United States National Institutes of Health (NIH), adequate selenium levels are associated with a lower risk of certain types of cancer, particularly prostate, lung, and colorectal cancer (NIH Selenium Fact Sheet).
Selenium Benefit #4: Heart and Cardiovascular Health
Heart and cardiovascular diseases remain the leading cause of death in Lithuania, so any additional protection is valuable. Selenium protects blood vessels from oxidative damage and reduces inflammatory processes in the arterial walls. Studies show that selenium concentration in the blood is inversely proportional to the risk of heart disease—the more selenium, the lower the likelihood of developing the disease.
Selenoproteins also help regulate blood clotting and prevent the formation of blood clots. Additionally, selenium contributes to protecting “good” HDL cholesterol from oxidation—oxidized cholesterol is a major culprit in atherosclerosis. Regular selenium intake can be a simple but effective preventive measure for heart health, especially when combined with other heart-friendly supplements such as vitamin D and magnesium.
Selenium Benefit #5: Hair, Skin, and Nails
Did you know that hair loss and brittle nails can signal a selenium deficiency? Selenium is essential for the health of keratinocytes—cells that produce keratin (the main protein of hair, skin, and nails). Without adequate selenium, hair becomes dull and brittle, nails begin to peel, and skin loses its elasticity.
Selenium also protects the skin from oxidative damage caused by UV rays. Together with vitamin E, it helps maintain skin elasticity and prevents premature wrinkles. It is no coincidence that many beauty supplements contain selenium – this trace element is a true beauty mineral. If you notice that your hair has been looking worse lately, it is worth checking your selenium levels.
Selenium benefit #6: Cognitive function
The brain is one of the largest consumers of oxygen in the body, making it particularly sensitive to oxidative stress. Selenium helps protect neurons from damage caused by free radicals, thus maintaining good memory and concentration. Research shows that with age, selenium concentration in the brain decreases – on average by about 7 percent per decade after the age of 45. This decline is associated with cognitive decline and worsening memory.
Recent studies show that adequate selenium levels can slow age-related brain function decline and reduce the risk of neurodegenerative diseases such as Alzheimer’s disease. Selenoproteins in the brain act as a defensive barrier – they neutralize toxic substances before they reach neurons. This is another reason to ensure adequate selenium levels in the body – especially in older age, when antioxidant protection becomes even more important.
Selenium benefit #7: Fertility
Selenium plays an important role in the reproductive health of both men and women. In men, selenium is essential for the formation of healthy sperm and ensuring their motility. Selenoproteins protect sperm from oxidative damage, which can harm genetic material and significantly reduce the likelihood of fertilization. Studies show that men with low selenium levels are more likely to face fertility problems.
In women, selenium contributes to a healthy pregnancy – it helps maintain proper placental function and may reduce the risk of preterm birth. Additionally, adequate selenium levels in the expectant mother ensure that the baby receives this important mineral while in the womb. Research suggests that selenium supplements during pregnancy may reduce the risk of postpartum depression. When planning a family, it is worth checking selenium levels in the body – a simple step that can have a significant impact.
How to take selenium?
The recommended daily intake of selenium for adults is 55–70 micrograms. For pregnant and breastfeeding women, up to 85 μg per day is recommended. It is important to remember that the maximum safe dose is 400 μg per day – long-term use of higher doses can lead to selenium toxicity, manifesting as garlic breath, hair loss, and digestive issues.
Selenium is best taken in the morning with food – this improves its absorption. Organic forms of selenium, such as selenomethionine and SeLECT®, are better absorbed than inorganic forms (sodium selenite). It is worth knowing that vitamin C improves selenium absorption, so it is a great idea to take selenium with a glass of orange juice or with foods containing vitamin C. The duration of use depends on individual needs, but it is usually recommended to take it in 2–3 month courses with 1–2 month breaks.
If you are looking for a quality selenium supplement, pay attention to these two forms: VH.Nutra Selenium 200 μg + Vitamin E – an excellent choice for daily antioxidant protection, where selenium and vitamin E work synergistically, enhancing each other’s effects. If you want even better absorption, choose VH.Nutra Selenium SeLECT® – an organic form of selenium that the body recognizes as natural and absorbs most efficiently. You can find more options in the selenium supplements category at supp.lt.
Disclaimer: This information is for educational purposes only. Consult a doctor or pharmacist before starting any supplements.