Properties of selenium, dosage, and side effects

Selenium is an essential nutrient. We need to eat it so that it is available in the body. It is a key trace element for maintaining health. There are many foods that contain it, and it is quite common that the small doses needed for human life to function properly can be acquired through food, but sometimes it is important to have an external source.

Knowing its properties, benefits, as well as its side effects if taken in excess is crucial. So let’s describe its qualities and how you should make use of this organic mineral.

Selenium Properties

It has many benefits, and just a small pinch is enough for a type of protein to be produced. These proteins function to protect cellular systems from external damage, so they are very important in preventing aging and the degradation of the skin and organs. These specific proteins are called antioxidant enzymes, and without them, it would be impossible to stop the deterioration of the entire body. So, it is key to have the properties of selenium and its benefits in order to produce enzymes that block damage. You can achieve benefits and properties for:

• Anti-aging.
• Strengthening the immune system.
• Improving the response in cardiovascular diseases.
• Preventing some types of cancer.
• Blocking poisoning from heavy metals and environmental toxins.

It is important to know that you should not take selenium capsules for these purposes. In principle, food is more than enough, and if you want to improve the response to these types of conditions, a nutritionist or medical specialist should recommend it.

Natural Sources of Selenium

To obtain it, it is necessary to eat it, and this can be done through a food with selenium. It is available in vegetables, fish, seafood, meat, and cereals. However, vegetables are generally the most common source of foods rich in natural selenium.

Plants process it from the soil. For them to have this mineral, the land where they live must have this element. Areas with abundance provide strong, healthy plants with a great supply of nutritional minerals.

Animals must have previously eaten plants or cereals that contained this trace element. Just like humans. If you eat meat or fish, it must have fed on another source that contained selenium.

But not all sources have the same amount. And since we need a small daily amount, let’s see what it is.

Selenium Dosage

The portion you should take every day is stipulated by the Ministry of Health and justified by medical studies. The reference is the RDA (Recommended Dietary Allowance). With this number, you can guide yourself to check that you are indeed taking the necessary selenium every day.

Let’s look at the selenium dosage by age and weight:

• Men: 55 mcg per day.
• Women: 55 micrograms daily.
• Pregnancy: 60 mcg/day.
• Lactation: 70 mcg/day.
• Children from 1 to 8 years need 30 mcg/day.
• Children from 7 to 13 years need 40 mcg/day.
• Babies from 0 to 6 months: 15 mcg/day.
• Babies from 7 to 12 months: 20 mcg/day.

In this table, both women and men from the age of 14 are considered, so the range is quite broad. But this is the necessary amount according to official bodies.

As you can see, the amount required by humans to maintain health and produce antioxidant enzymes and protect against much of the daily damage done to cells is very small.

Also, women during pregnancy need a slightly higher amount due to the more demanding conditions of this period. The same applies if you are breastfeeding. A higher intake is necessary to meet the body’s demands. In other situations, it is noticeable that as we age, the recommended daily dose should be gradually increased.

You should keep in mind that in some situations, such as during an illness, the specialist may recommend taking selenium pills or some type of multivitamin complex. These cases are special, and since there can be enormous variability in situations, it should be the healthcare professional who specifically recommends it through a blood test to assess the current health status.

Side Effects

It is very rare to have an excess of this mineral. The most common cases described in scientific literature refer to selenium deficiency, although some people may also experience selenium side effects:

• Feeling of nausea.
• Abdominal pain.
• Lack of strength, fatigue, little desire to move.
• Skin irritation.
• Sensitivity in the nipples.
• Eye discomfort.
• Hair loss.
• Appearance of gray hair.
• Defects in keratinized tissues such as nails that break, have stripes, and little hardness.
• Dizziness.
• Liver and kidney failure.

Contraindications

In addition to some undesirable effects, you must also monitor supplementation or foods, as certain conditions could worsen. So you should be aware of the contraindications of selenium:

• Diseases with difficulty in blood clotting.
• Hypothyroidism.
• Skin cancer, even for those who have overcome it.
• Men who are trying to have a child. It could decrease sperm motility.
• Prostate problems.

Taking selenium during pregnancy or lactation is not harmful. It can be used by following the indicated doses. It is best to consult a healthcare professional before starting its use through a supplement, especially in cases of thyroid anomalies.

How to Take It

The best way is through foods rich in selenium. These provide the necessary amount to nourish 95% of people. The rest can use a vitamin supplement in the form of capsules or tablets to meet their special needs.

The way to take it is by ingesting one or two pills with a large glass of water. It is important to add liquid to the stomach so that the compressed powder can be easily dissolved and the metabolism can access the mineral more easily. You should check the exact amount on the label or the information leaflet of the selenium brand you have purchased. In some cases, it is available in liquid form, so you need to add a few drops and drink it. If you have difficulty, you can refer to the table with the dosage we have indicated in this article.

Take it with food at any time of the day. Do this to avoid possible stomach discomfort. Although it is uncommon to feel side effects or undesired symptoms, some people may be more sensitive and may develop some symptoms.

Differences with Selenium Sulfide, Dioxide, and Oxide

Selenium sulfide is the chemical union of selenium and sulfur (SeS2). It is known as selenium disulfide and works as a product to eliminate infections. It can be purchased in different concentrations depending on the treatment you want to carry out, such as for treating skin infections, as a fungicide, or for curing scalp conditions. It is commonly found in shampoos or medicinal preparations because it has properties to eliminate dandruff, itching, and kill germs. It is widely used for seborrheic dermatitis.

Selenium dioxide (SeO2) is used to form other types of selenium. Also known as anhydride and selenium oxide, it is a corrosive metal, has an unpleasant smell, and is highly toxic. This chemical formulation is not suitable for human consumption and contact with skin or inhalation should be avoided.

The important difference between selenium, sulfide, and dioxide is that the first form is necessary for human life, while the other chemical formulations are used for medical treatments or as agents in the industry.

Selenium Brands

You can easily find different products that contain pure selenium or buy others that include selenium and zinc, vitamin E. The most well-known brands are:

Depending on where you live, it might be easier to find one brand over another, and you may also have a special preference for its composition. You can choose these or pick another that better fits your budget or needs.