Selenium: The essential trace element – sources, forms and its importance for health

Selenium is an essential trace element that plays a key role in human health. It is involved in DNA synthesis, strengthens protection against oxidative stress and supports metabolism. The importance of selenium cannot be overstated, and it is essential that we consume enough of it through our diet or supplements.

The origin of the name 'selenium'
The name 'selenium' is deeply rooted in mythology and has a rich symbolic meaning; it is no coincidence that it is derived from the name of the Greek moon goddess 'Selēnē'. The discoverer of selenium, Swedish chemist Jöns Jakob Berzelius, was impressed by the bright, moon-like colour of selenium compounds. Inspired by the luminous beauty of the moon and its similarity to the colours of selenium compounds, he decided to name the newly discovered element after the goddess of the moon.

What does selenium do in the body?
According to the European Food Safety Authority (EFSA), selenium has several proven effects on humans (health claims):

SELENIUM:

• contributes to the maintenance of normal hair
• contributes to the maintenance of normal nails
• contributes to normal thyroid function
• helps protect cells from oxidative stress
• contributes to normal immune system function (physical defence)
• contributes to normal sperm formation (formation of sperm cells)

The health claims refer to a minimum amount of 8.25 micrograms.

How much selenium per day?
According to the estimated values for adequate selenium intake set by the German Nutrition Society (DGE) [1], the recommended daily selenium intake is:

Adults (including pregnant and breastfeeding women):
19 years and older: 75 µg/day

When should selenium be taken?
Taking selenium can be particularly important in various life situations and health conditions. People suffering from thyroid disorders, especially autoimmune thyroid diseases such as Hashimoto's thyroiditis and Graves' disease, can benefit from additional selenium intake, as selenium plays a key role in reducing inflammation and modulating the immune system.

Supplementation is also advisable in cases of proven selenium deficiency, which can be caused by an unbalanced diet, certain diseases or life circumstances. Selenium deficiency can lead to various health problems, such as a weakened immune system or cardiovascular disease.

However, selenium should always be taken with caution. An overdose of selenium can be toxic and lead to symptoms such as fatigue, hair loss, diarrhoea and nerve damage. It is therefore important not to exceed the recommended daily dose.

Which foods contain selenium?
Selenium is found in a variety of foods, although the selenium content depends heavily on the selenium concentration in the soil in which the food is grown or the animals are fed. Below are some foods that are considered good sources of selenium:

Animal products: Fish:
Tuna, cod, redfish, prawns and other seafood are rich in selenium.
Meat: Pork, beef, turkey and chicken also contain selenium.
Eggs:
Eggs are a good source of selenium.Dairy products:
Milk and cheese may also contain selenium.
Plant products: Nuts and seeds:
Brazil nuts in particular are extremely rich in selenium, and sunflower seeds also contain selenium.
Whole grains: Whole grain bread, whole grain pasta and brown rice are good sources of selenium.
Legumes:
Lentils, beans and peas also contain selenium.Vegetables: Depending on the soil, vegetables such as broccoli, spinach and garlic may contain selenium.

Which selenium is best?
There are different forms of selenium, including selenomethionine, selenocysteine and sodium selenite. Each of these forms has its own advantages and disadvantages, and there are numerous studies investigating the effectiveness and bioavailability of these different forms.

Selenomethionine
Selenomethionine is an organic form of selenium found in foods such as nuts, seeds and whole grains. Studies have shown that selenomethionine is well absorbed by the body and has high bioavailability. It is easily absorbed and can be stored well.

Selenocysteine
Selenocysteine is another organic form of selenium found in foods such as fish and meat. It is an important component of selenoproteins, which are essential for the body's antioxidant defence. Selenocysteine is also well absorbed by the body, but it is not as easily stored as selenomethionine.

Sodium selenite
Sodium selenite is an inorganic and stable form of selenium. Studies have shown that sodium selenite is absorbed very quickly by the body.

plantoCAPS SELENIUM | PUR
SELENIUM | PUR capsules are the solution for an optimal selenium supply. With selenium in the effective form of sodium selenite, these capsules offer an unadulterated source of the essential trace element – without additives, pure and uncomplicated.
One pack contains 60 capsules – so with a recommended daily dose of one capsule, one pack will last you two whole months.

Source:
[1] https://www.dge.de/wissenschaft/referenzwerte/selen/