Selenium is a micronutrient that’s required for the production of glutathione peroxidase, an important antioxidant in your body. It’s also known to decrease inflammation and boost your immune system. It is also believed to prevent certain types of cancer and heart disease. It is found naturally in foods like Brazil nuts, poultry, fish and meat. Low levels of selenium have been linked to higher rates of prostate cancer, but dietary changes and supplementation can increase your selenium levels.
In animal studies, supplementing selenium after a long dietary deficiency reversed atherosclerosis (hardening of the arteries) and other cardiovascular diseases in mice. Clinical trials show that this essential mineral helps reduce inflammation and protects lipids, which help form blood-clotting cells. It also helps to lower LDL, or “bad” cholesterol levels and raise HDL, or “good” cholesterol. However, it’s important to note that selenium supplements may interfere with cholesterol-lowering medications.
Several studies have shown that people with high dietary selenium intakes have a lower risk of Alzheimer’s disease, a progressive brain disorder that affects memory and thinking skills. This is because oxidative stress and inflammation are linked to the development of Alzheimer’s disease. Studies have shown that supplementing with selenium and other antioxidants can slow the progression of the disease and improve cognitive function.
This is because they protect lipids in the brain from oxidation and help reduce inflammatory reactions. However, more research is needed to confirm this effect in humans.
Researchers have found that a high dietary intake of selenium is associated with lower risk of colorectal, prostate and lung cancers. This is likely because it lowers oxidative damage to DNA and boosts the immune system.
In a review of several observational studies, researchers found that those with the highest dietary selenium intakes had a 31% reduced risk of cancer and 45% lower cancer-caused death rates than those with the lowest intakes. However, these results were only found in studies of food-based selenium, not supplemental selenium.
Getting enough selenium from your diet is the best way to maintain healthy levels. This includes eating a balanced diet that contains meat, fish, nuts and whole grains. Supplements can be helpful if you have a deficiency, but make sure to talk with your doctor before taking them. If you take them, it’s important to not exceed the recommended daily intake for adults, as this could be harmful.