Quick version
Selenium is an essential mineral that the body needs for the immune system, thyroid gland and fertility to function normally. You get selenium through your diet, mainly from fish, eggs and nuts – but both deficiency and excess can affect your health.
Common symptoms of selenium deficiency:
- Fatigue and muscle weakness
- Lowered immune system
- Fertility problems
- Hair loss and brittle nails
Too much selenium can cause:
- Nausea, stomach upset
- Metallic taste, hair loss, nerve damage
If you suspect an imbalance in your selenium levels, due to either too high an intake or too low an intake, it may be appropriate to test your levels – especially if you have symptoms or are taking supplements.
What is selenium?
Selenium is an essential mineral that we must get through our diet because the body cannot produce selenium itself. This mineral is stored primarily in the liver, kidneys and muscles, and is an important building block in several enzymes and proteins – including those that protect cells against oxidative stress.
Why do we need selenium?
Selenium plays a crucial role in several of the body's functions:
- Strengthens the immune system – selenium helps the body defend itself against infections.
- Supports thyroid function – selenium is important for a stable metabolism.
- Selenium promotes fertility – in both men and women.
- Protects cells – selenium acts as an antioxidant that neutralizes free radicals.
- Fatigue or muscle weakness
- Impaired immune system
- Fertility problems
- Brittle nails or hair loss
- Mental fog or difficulty concentrating
- Mood swings or depression
- Nausea
- Stomach upset
- Metallic taste in the mouth
- Hair loss
- Irritability or nervousness
- Brazil nuts (contain very high levels - one nut can cover the daily requirement)
- Fish and shellfish
- Organic foods (liver, kidney)
- Eggs
- Whole grains
Can reduce the risk of inflammation – selenium deficiency has been linked to certain chronic diseases. diseases.
Signs of selenium deficiency
Selenium deficiency is relatively uncommon in Sweden, but it can occur with a very long-term nutrient-poor diet, certain medical conditions or severe oxidative stress. Symptoms can be vague and resemble other conditions, making it difficult to detect.
Common symptoms of low selenium levels:
Selenium deficiency can affect the heart and lead to inflammation of the heart muscle in more severe cases, especially in people with concomitant nutritional deficiencies.
Can you get too much selenium?
Yes, too high levels of selenium (so-called selenium poisoning) are uncommon, but if it occurs, it can cause side effects. such as:
Therefore, it is important not to overdose on dietary supplements, without first finding out what your levels actually look like.
How much selenium do we need to get per day?
According to information from the Swedish National Food Agency, a sufficient intake of selenium per day is 75 micrograms for women and 90 micrograms for men. For pregnant women, a sufficient intake is set at 90 micrograms and for breastfeeding women, 85 micrograms.
5 selenium-rich sources
So, how do we get selenium through our diet? The main sources of selenium are:
Factors such as where the raw material was grown or produced affect the level of selenium in food because the soil can contain different amounts of selenium.
How to test your selenium levels
Do you suspect that you have a selenium deficiency and experience fatigue, low fertility or have other symptoms? Or do you take supplements and want to make sure that the levels are correct? With the help of a selenium blood test, you can gain insight into your levels, read more and order here S-Selen.
