What is Selenium Supplement: Uses, Dosage, Side Effects and More

Selenium is an essential trace mineral that your body needs in small amounts to function properly. This powerful nutrient works as an antioxidant, helping protect your cells from damage while supporting your immune system and thyroid function.

You can find selenium naturally in foods like Brazil nuts, seafood, and whole grains. However, some people may need supplements if their diet doesn't provide enough or if they live in areas where soil selenium levels are low.

What is Selenium Supplement?

Selenium supplements are oral medications that provide this essential mineral in concentrated form. They come in various types, including selenomethionine and sodium selenite, which are the most common forms you'll find in stores.

Your body only needs tiny amounts of selenium to stay healthy. Think of it as one of those nutrients where a little goes a long way. Most adults need about 55 micrograms daily, which is roughly the amount in one Brazil nut.

These supplements are available over-the-counter and come in tablets, capsules, and liquid forms. They're often included in multivitamin formulas or sold as standalone products.

What is Selenium Supplement Used For?

Selenium supplements are primarily used to prevent or treat selenium deficiency, which can occur in certain parts of the world or in people with specific health conditions. Your doctor might recommend them if blood tests show your selenium levels are too low.

Beyond treating deficiency, selenium supplements may help support several aspects of your health. Some people take them hoping to boost their immune system, support thyroid function, or provide antioxidant protection against cell damage.

Research suggests selenium might play a role in heart health, cognitive function, and reproductive health. However, it's important to know that more research is needed to fully understand these potential benefits.

How Does Selenium Supplement Work?

Selenium works by becoming part of special proteins called selenoproteins in your body. These proteins act like tiny guardians, protecting your cells from harmful molecules called free radicals that can cause damage over time.

One of selenium's most important jobs is supporting your thyroid gland. Your thyroid needs selenium to produce and regulate hormones that control your metabolism, energy levels, and overall growth and development.

Selenium also helps your immune system function properly by supporting the production and activity of white blood cells. This mineral is considered moderately potent, meaning it can be effective but isn't overly aggressive in its actions.

How Should I Take Selenium Supplement?

Take selenium supplements exactly as directed on the package or as your healthcare provider recommends. You can take them with or without food, though some people find taking them with a meal helps prevent stomach upset.

Water is the best choice for swallowing selenium supplements. You don't need milk or any special beverages. If you're taking the liquid form, measure it carefully using the provided measuring device.

Timing isn't critical with selenium supplements, but taking them at the same time each day can help you remember. Many people prefer taking them with breakfast or another regular meal.

How Long Should I Take Selenium Supplement For?

The duration of selenium supplementation depends on why you're taking it. If you're treating a deficiency, your doctor will likely monitor your selenium levels through blood tests and adjust the duration accordingly.

For general health support, some people take selenium supplements long-term as part of their daily routine. However, this should be done under medical guidance since selenium can build up in your body over time.

If you're taking selenium for a specific health condition, your healthcare provider will determine the appropriate length of treatment. Never continue taking selenium supplements indefinitely without medical supervision.

What Are the Side Effects of Selenium Supplement?

Most people tolerate selenium supplements well when taken in appropriate doses. However, like any supplement, selenium can cause side effects, especially if you take too much.

Common side effects that you might experience include mild stomach upset, nausea, or a metallic taste in your mouth. These symptoms are usually temporary and often go away as your body adjusts to the supplement.

Here are the more common side effects you should be aware of:

• Mild nausea or stomach discomfort
• Metallic taste in your mouth
• Bad breath with a garlic-like odor
• Fatigue or feeling tired
• Mild dizziness

These symptoms typically occur when you first start taking selenium or if you take more than the recommended dose. Most people find these effects manageable and temporary.

More serious side effects can occur with higher doses or long-term overuse. While less common, these require immediate medical attention if they develop.

Rare but serious side effects include:

• Hair loss or brittle nails
• Skin rash or skin discoloration
• Nerve problems causing tingling or numbness
• Severe stomach pain or vomiting
• Difficulty breathing or chest pain
• Irregular heartbeat

These serious effects are typically associated with selenium toxicity, which occurs when you consume too much selenium over time. If you experience any of these symptoms, stop taking the supplement and contact your healthcare provider immediately.

Who Should Not Take Selenium Supplement?

Selenium supplements aren't suitable for everyone. People with certain health conditions or those taking specific medications should avoid selenium or use it only under medical supervision.

If you have an autoimmune condition like Hashimoto's thyroiditis, you should be particularly cautious. While selenium might help some people with thyroid conditions, it can potentially worsen autoimmune thyroid problems in others.

Here are the main groups who should avoid or be cautious with selenium supplements:

• People with selenium toxicity or previous adverse reactions to selenium
• Those with severe kidney disease
• People with certain autoimmune conditions
• Individuals taking blood-thinning medications
• People with skin conditions like dermatitis
• Those with a history of skin cancer

Pregnant and breastfeeding women should consult their healthcare provider before taking selenium supplements. While selenium is important during pregnancy, the dosage needs to be carefully monitored.

Selenium Supplement Brand Names

Selenium supplements are available under various brand names and generic forms. Some popular brands include Nature Made, NOW Foods, and Solgar, though many other manufacturers produce quality selenium supplements.

You'll find selenium listed on labels as selenomethionine, sodium selenite, or selenium yeast. Selenomethionine is often preferred because it's well-absorbed and closely mimics the form of selenium found in foods.

When choosing a brand, look for products that have been third-party tested for purity and potency. This helps ensure you're getting a quality supplement that contains what's listed on the label.

Selenium Supplement Alternatives

Food sources are often the best alternative to selenium supplements. Brazil nuts are incredibly rich in selenium, with just one or two nuts providing your daily needs.

Other excellent food sources include seafood like tuna, salmon, and sardines, as well as organ meats, eggs, and whole grains. These natural sources provide selenium along with other beneficial nutrients.

If you prefer other supplement forms, you might find selenium included in multivitamin formulas or antioxidant complexes. These can be good options if you want selenium along with other supportive nutrients.

Is Selenium Supplement Better Than Zinc?

Selenium and zinc are both essential minerals, but they serve different functions in your body. Comparing them isn't quite like comparing apples to apples since they work in different ways and support different aspects of your health.

Selenium primarily works as an antioxidant and supports thyroid function, while zinc is more involved in immune function, wound healing, and protein synthesis. Many people actually benefit from both minerals rather than choosing one over the other.

The choice between selenium and zinc depends on your individual needs and what your healthcare provider recommends based on your health status and any deficiencies you might have.