Compared to other more “popular” supplements, selenium tends to fly under the radar. Whereas a lot of people are familiar with why supplementing things like vitamin D, fish oils, and vitamin C is important, selenium gets the tilted head because we know of it, but not why we should take it.
And although this guy is a trace mineral that’s needed in much smaller amounts than other nutrients, its role in the body is anything but small. It’s involved in many processes throughout the body, starting with your brain and working its way down to your toes.
We’re breaking down the top reasons selenium needs to be in your supplement stack and what this mighty mineral can do for you.
What Is Selenium And What Does It Do?
Selenium is an essential trace mineral required in relatively small amounts to support normal body functions.
As an “essential” mineral, selenium cannot be produced in the body and therefore must come from diet or supplementation, and while there is an abundance of foods that contain selenium, somehow, a lot of us are still deficient.
Many of the health benefits we see from selenium are brought to you by selenium-containing proteins called selenoproteins 1. And although selenoproteins represent diverse molecular pathways and various biological functions, they all contain at least one selenocysteine (Sec).
These selenoproteins are required for various cellular and organismal functions, and deficiency has been recognized as a contributing factor to many pathophysiological conditions, including heart disease, neuromuscular disorders, cancer, male infertility, inflammation, and more.
It’s also been implicated in immune function, inhibiting viral expression, and delaying the progression of AIDS in HIV-positive patients 1.
But like we said, selenium isn’t needed in large amounts, which means it’s all about knowing your needs to help you strike that perfect balance for maximum benefit.
5 Reasons To Take Selenium
1. Boosts Immune Function
Selenoproteins are a big part of immunity and play a role in virtually all components of the immune system, especially the development and expression of nonspecific, humoral, and cell-mediated responses 2.
Of the 25 selenoproteins, the family of glutathione peroxides exhibits the most far-reaching effects on immune function. They serve as a potent group of antioxidant enzymes that mitigate the effects of oxygen and nitrogen radicals, each exhibiting their own specific roles 3.
They are GPx1 (cytosolic), GPx2 (gastrointestinal), GPx3 (plasma), and GPx4 (phospholipid). While the specifics of these aren’t key to know, they play a major key role in attenuating oxidative stress, which is associated with inflammation, immune responses, and disease.
Studies report that a deficiency in selenium results in immunosuppression, whereas supplementation, even at low doses, can augment or restore proper immunologic functions.
With respect to this impairment, a selenium deficiency has been shown to inhibit 3:
- Resistance to microbial and viral infections
- Neutrophil function
- Antibody production
- Proliferation of T and B lymphocytes
- T lymphocytes and natural killer (NK) cell-mediated cytodestruction
2. Supports Male Reproductive Health
While typically we’ve always linked fertility to females, male fertility plays just as big of a role, and infertility is a super common issue that millions of men are facing.
While several nutrients play a key role in supporting male reproductive function, selenium is gold where sperm production and fertility are concerned, likely due to its vital role in modulating antioxidant defense mechanisms and other essential biological pathways and redox-sensitive transcription factors 4.
Studies show that selenium plays an important role in two key areas of male reproduction: Steroidogenesis and spermatogenesis.
In order for sperm to develop, adequate amounts of testosterone are needed. During testosterone production, reactive oxygen species are generated as a cellular byproduct, and excessive production of ROS is an underlying cause of male infertility 5.
Since the discovery of Selenop mRNA in leydig cells of rats that’s involved in plasma selenoprotein transporting selenium, research has suggested that Selenop may also be an important intracellular and extracellular antioxidant in Leydig cells and serves to protect them from oxidative damage 4.
Research has also reported the role of Selenop in testosterone biosynthesis, with blood concentrations being positively correlated to selenium status. While the exact mechanism is still under investigation, studies show dietary selenium supplementation can ameliorate testosterone levels and quality of semen in several different animal species.
The other important role selenium plays in male reproduction is in spermatogenesis. Research shows that selenoproteins play an important role in sperm structure integrity maintenance, as well as play a structural role in spermatozoa in the form of glutathione peroxidase (GSH-Px) 6; elevated levels of ROS impair fertility because ROS attack the membrane of the spermatozoa, thereby reducing their viability. Supplementing selenium to increase concentrations encourages antioxidant GSH-Px activity, thus reducing ROS and improving male fertility outcomes.
3. Combats Inflammation And Free Radical Damage
Inflammation is a natural process the body employs to mitigate the harm caused by injury or infection, but when inflammation becomes chronic, it can interfere with almost every organ system, not to mention lay the groundwork for the development of a host of inflammatory-based diseases.
However, because of its role as a powerful antioxidant, selenium can mitigate the effects of ROS and reduce inflammation and oxidative stress.
Primarily through its incorporation into selenoproteins, selenium plays an important role in regulating excessive immune responses and chronic inflammation, and research suggests that its role in immunoregulation is crucial for preventing excessive responses that may lead to autoimmunity or chronic inflammation 7.
The nuclear factor kappa-B (NF-kB) signaling pathway has been linked to an enhanced inflammatory response, and activation of the NF-kB pathways has been correlated with the production of two inflammatory markers, interleukin-6 (IL-6) and TNF-alpha 8.
Studies suggest that selenium may inhibit the activation of NF-kB by modulating the expression of specific selenoprotein genes; it also mitigates chronic inflammation by restoring depleted hepatic and serum selenium levels via upregulating selenoprotein biosynthesis, which subsequently causes suppression of C-reactive protein (CRP), thus attenuating the inflammatory process.
4. Important For Thyroid Health
The thyroid is perhaps one of the most underrated organs in the body, and people don’t realize just how much it’s involved in. While its primary role is in metabolism, thyroid hormones also play a role in a number of other key functions.
The thyroid gland contains the highest selenium concentration of any other organs, and sufficient levels are critical to proper thyroid function 9. Because of its antioxidant properties, selenium helps protect the delicate thyroid gland against oxidative damage and plays a key role in the physical production of thyroid hormones.
Selenium deficiency has been shown to decrease the synthesis of thyroid hormones because it decreases the function of selenoproteins, especially iodothyronine deiodinases (DIOs), which are responsible for the conversion of T4 to T3 9.
Reduced production of thyroid hormones results in stimulation of the hypothalamic-pituitary axis from lack of negative feedback control, thereby increasing TSH production; TSH stimulates the DIOs to convert T4 to T3 10.
Along with this conversion comes the production of hydrogen peroxide, a free radical, which is insufficiently removed by poorly active glutathione peroxidases (GPx), and results in accumulation of ROS in the thyroid tissue and causing thyrocyte damage.
Selenium deficiency has been linked to increased prevalence of thyroid conditions like Hashimoto’s thyroiditis, a form of hypothyroidism—specifically an autoimmune condition—whereby the immune system attacks the thyroid gland.
5. May Protect Against Heart Disease
Cardiovascular diseases are some of the leading causes of death worldwide, and something as simple as fulfilling your daily requirements for selenium may help protect you against heart disease.
Because of its role in reducing inflammation and oxidative stress, selenium may help to lower the risk of heart disease.
Oxidative stress and inflammation have been linked to atherosclerosis, the build-up of plaque in the blood vessels that can lead to fatal outcomes like strokes, heart attacks, and heart disease.
However, studies show that increasing blood selenium concentrations by 50% can reduce the risk of heart disease by a whopping 24% 11.
Another study found that selenium supplementation in people with heart disease resulted in a decrease in levels of the inflammatory marker C-reactive protein, as well as increased levels of glutathione peroxidase, a powerful antioxidant 12.
How To Get Enough Selenium
Because selenium isn’t needed in huge quantities, a proper diet can easily provide adequate amounts, although due to lower levels of selenium in the foods we consume, a lot of people choose to supplement.
However, deficiency isn’t uncommon with selenium, and tissues that contain high concentrations usually will maintain them even during a deficiency, whereas those hit hardest by selenium deficiency are things like immune tissues that maintain lower concentrations 13.
It’s estimated that more than half a billion people worldwide are affected by selenium deficiency due to inadequate soil concentrations, which ultimately affects selenium concentrations in food 14. Some of the most common side effects of selenium deficiency include:
- Infertility
- Myodegenerative diseases (muscle weakness)
- Mood changes (depression, anxiety, confusion)
- Thyroid dysfunction
- Cardiovascular disease
- Cognitive decline
- Fatigue
- Hair loss
- Weakened immunity
So, how do you ensure you’re getting enough if food isn’t always the best way?
Performance Lab PL-Immune is the newest and more effective immune-boosting supplement on the market. It’s a powerful combination of six natural ingredients—including 25mcg NutriGenesis Selenium—designed to support all arms of the immune system.
It restores weakened immune defenses first, then activates immune cells to help your body fight, adapt, evolve, and thrive. It’s the most dynamic immune supplement yet to support your natural immune function for robust long-range health.
References
- VM Labunskyy, DL Hatfield, VN Gladyshev. Selenoproteins: molecular pathways and physiological roles.Physiol Rev. 2014;94(3):739-777.
- L Kiremidjian-Schumacher, G Stotzky. Selenium and immune responses.Environ Res. 1987;42(2):277-303.
- MP Rayman. Selenium and human health. Lancet. 2012;379(9822):1256-1268.
- IH Qazi, C Angel, H Yang, et al. Role of Selenium and Selenoproteins in Male Reproductive Function: A Review of Past and Present Evidences.Antioxidants (Basel). 2019;8(8):268.
- K Nishimura, K Matsumiya, A Tsujimura, M Koga, M Kitamura, A Okuyama. Association of selenoprotein P with testosterone production in cultured Leydig cells.Arch Androl. 2001;47(1):67-76.
- MK Moslemi, S Tavanbakhsh. Selenium-vitamin E supplementation in infertile men: effects on semen parameters and pregnancy rate.Int J Gen Med. 2011;4:99-104.
- Z Huang, AH Rose, PR The role of selenium in inflammation and immunity: from molecular mechanisms to therapeutic opportunities.Antioxid Redox Signal. 2012;16(7):705-743.
- LH Selenium and inflammation: underlying anti-inflammatory mechanisms.Horm Metab Res. 2009;41(6):443-447.
- M Ventura, M Melo, F Selenium and Thyroid Disease: From Pathophysiology to Treatment.Int J Endocrinol. 2017;2017:1297658.
- J Kö Thyrotropin (TSH) action on thyroid hormone deiodination and secretion: one aspect of thyrotropin regulation of thyroid cell biology.Horm Metab Res Suppl. 1990;23:18-28.
- G Flores-Mateo, A Navas-Acien, R Pastor-Barriuso, E Guallar. Selenium and coronary heart disease: a meta-analysis. Am J Clin Nutr. 2006;84(4):762-773.
- W Ju, X Li, Z Li, et al. The effect of selenium supplementation on coronary heart disease: A systematic review and meta-analysis of randomized controlled trials.J Trace Elem Med Biol. 2017;44:8-16.
- Z Huang, AH Rose, PR The role of selenium in inflammation and immunity: from molecular mechanisms to therapeutic opportunities.Antioxid Redox Signal. 2012;16(7):705-743.
- AP Shreenath, MA Ameer, J Dooley. Selenium Deficiency. (Updated 2021 Jul 23). In: StatPearls (Internet). Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482260/
