Table of Contents
Table of Contents
Hormones are prominent conductors of overall health, influencing everything from metabolism and mood to sleep and reproduction. When the hormonal system, known as the endocrine system, gets out of balance, issues can arise throughout the body. Symptoms such as poor temperature regulation, hair thinning, depressed mood, low energy, premenstrual syndrome (PMS), and irregular periods may all be due to poor hormonal regulation.
The body requires several key nutrients, including selenium, for the creation and effective utilization of hormones. A trace mineral found in soil and certain foods, selenium plays a crucial role in several hormonal processes, including thyroid hormone metabolism, cardiovascular health, prevention of neurodegeneration and cancer, and healthy immune response.
Read on to learn about selenium’s effects on the body and hormonal balance, how to get more selenium in your diet, and natural strategies and supplements for achieving optimal hormonal health.
Selenium exists in various forms in the body, but its primary function lies in the production of selenoproteins. These proteins play a vital role in numerous biological processes, including:
People who live in areas with low-selenium soil, following a vegetarian or vegan diet, undergoing kidney dialysis, or living with HIV are more likely to be deficient in selenium. Selenium deficiency has been linked to the following hormonal imbalances.
Low selenium levels are associated with an increased risk of hypothyroidism, a condition in which the thyroid gland does not produce enough hormones. If you experience unexplained weight gain, hair loss, fatigue, constipation, or irregular periods, you may be struggling with hypothyroidism.
Male fertility is closely linked to hormonal health—and selenium plays a crucial role in this area. Selenium is essential for the production of selenoproteins, which are vital for sperm health. These proteins help protect sperm from oxidative damage, improve sperm motility (the ability to swim), and support overall sperm quality. A selenium deficiency can negatively impact male fertility, leading to reduced sperm count, decreased sperm motility, and abnormal sperm morphology.
Studies suggest a potential link between low selenium and PCOS, a hormonal disorder affecting ovulation and menstrual regularity. Though the evidence for a direct correlation between selenium intake and PCOS outcomes is weak, studies show selenium improves antioxidant levels, which can benefit women with PCOS.
Studies suggest selenium intake may be positively associated with a reduced risk of coronary artery disease. Selenium can help prevent oxidative stress, protecting against free radical damage that can cause several chronic cardiovascular diseases related to plaque buildup.
Blood levels of selenium naturally decline with age, and chronic selenium deficiency can negatively impact cognitive function. Studies suggest a higher selenium intake may protect against age-related cognitive decline.
The best food sources of selenium include Brazil nuts, seafood (tuna and sardines), and organ meats. Brazil nuts are, by far, the best source of selenium. They contain about 70 to 90 micrograms per nut, as compared with tuna which has about 92 micrograms per 3-ounce serving.
It’s important to note that the amount of selenium found in plant-based food sources depends on the amount of selenium present in the soil in which it was grown. So, the amount of selenium per Brazil nut may vary.
While selenium is crucial for hormonal health, there are important factors to keep in mind.
Firstly, it’s important to know your baseline selenium levels before adding a supplement to your wellness routine. An add-on test to routine blood work can determine your selenium status. If you are deficient, a healthcare professional can recommend appropriate dietary or supplemental strategies.
Selenium supplementation can benefit those with deficiencies or who have difficulty meeting their daily needs through diet alone. The recommended daily intake (RDI) of selenium for adults is around 55 micrograms.
Most individuals are meeting the daily requirements for selenium. However, people who consume a vegetarian or vegan diet, those undergoing kidney dialysis, and people living with HIV are at increased risk of selenium deficiency.
If you are adding supplemental selenium to your diet, keep in mind the upper limit of selenium intake is around 400 micrograms. Toxicity may occur at doses higher than 900 micrograms.
Selenium toxicity can start with nausea, vomiting, and diarrhea. You may also notice fatigue, weakness, or nervous system issues like confusion, irritability, or even seizures. If you start to experience these symptoms after consuming selenium, please contact your doctor.
While selenium is safe for most people—and is often included in multivitamins—the following individuals should consult their healthcare practitioner before taking a selenium supplement:
Remember, always aim to meet your body’s needs for selenium through foods before adding a supplement.
Alongside ensuring adequate selenium intake, here are some additional tips for supporting hormonal health:
While selenium offers significant benefits for hormonal health, it may not address all potential imbalances. Here are some additional supplements you can discuss with your doctor:
Remember, consulting with a qualified healthcare professional is essential before starting any new supplement regimen. They can assess your individual needs, identify any potential interactions with medications, and recommend the most appropriate dosage.
Selenium acts as a silent guardian of hormonal health. By ensuring you’re getting enough selenium through diet or supplements (if needed), you are supporting your body’s endocrine system and hormonal balance. An integrative approach incorporating a healthy lifestyle alongside targeted supplements can improve your hormonal well-being and support overall health.
Please note: This is intended for informational purposes only and should not be construed as medical advice. Always consult a qualified healthcare professional before making any changes to your diet or supplement regimen.
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This Wellness Hub does not intend to provide diagnosis, treatment, or medical advice. Read more. The content provided on this Wellness Hub is for informational purposes only. Please consult with a physician or other healthcare professional regarding any medical or health-related diagnosis or treatment options. Information on this Wellness Hub should not be considered as a substitute for advice from a healthcare professional. The claims made about specific products throughout this Wellness Hub are not approved to diagnose, treat, cure, or prevent disease.
