Kara NasvigSelenium is a powerful antioxidant that plays a vital role in thyroid function, immune support, and reducing inflammation. While most people get enough selenium from a balanced diet, deficiency can lead to health issues. Here’s everything you need to know about this essential mineral.
What Is Selenium?
Selenium is a trace mineral needed in small amounts for overall well-being. According to nutritional therapist Farzanah Nasser, selenium supports:
Metabolism and cardiovascular health
Immune function – Helps fight infections
Thyroid hormone production – Converts inactive T4 into active T3
Protection against oxidative stress
Eve Kalinik, a nutritional therapist, adds that selenium boosts white blood cell count and reduces thyroid antibodies, making it beneficial for conditions like Hashimoto’s disease.
Signs of Selenium Deficiency
If your selenium levels are too low, you may experience:
Weakened immune system
Cognitive decline (brain fog, memory issues)
Muscle weakness and fatigue
Infertility (both men and women)
Thyroid dysfunction (hypothyroidism, Hashimoto’s disease)
Increased risk of chronic diseases (heart disease, cancer)
Severe Selenium Deficiency Risks
Kashin-Beck disease (bone and joint disorder leading to stunted growth and mobility issues, mostly seen in parts of East Asia)
Cardiomyopathy (weakened heart muscles)
Selenium is also important for healthy hair and nails—deficiency can cause brittle hair and weak nails.
Best Food Sources of Selenium
To maintain optimal selenium levels, include these selenium-rich foods in your diet:
Top Selenium-Rich Foods
Brazil nuts (one of the highest sources—just 1-2 nuts daily can meet your needs!)
Wild-caught salmon, sardines, tuna
Eggs
Sunflower seeds
Mushrooms
Grass-fed meats (beef, chicken, turkey)
Shellfish (shrimp, scallops, oysters)
Whole grains (brown rice, whole wheat, oats)
Should You Take Selenium Supplements?
For most people, food sources are the best way to get selenium. Supplements should only be taken if prescribed by a doctor or nutritionist, as excess selenium can cause:
⚠ Nausea
⚠ Facial flushing
⚠ Dizziness
⚠ Hair loss and brittle nails (long-term toxicity)
If you suspect a deficiency, consult a healthcare provider before starting supplementation.
Final Thoughts
Selenium is essential for thyroid health, immune support, and antioxidant protection. Deficiency can lead to weak immunity, cognitive issues, and thyroid dysfunction, but getting selenium from a balanced diet (especially Brazil nuts, fish, and whole grains) can help maintain healthy levels. If you suspect a deficiency, consult a professional before taking supplements.
