• Where to find selenium naturally
• Effective and safe selenium supplementation

It's difficult to maintain a varied diet that meets the body's needs for all the essential nutrients. However, it's especially important to remember micronutrients, which the body, although few in number, still needs for proper functioning. One such ingredient is selenium.

Based on the experience of the European Food Safety Authority, selenium is known to play an important role in regulating the proper function of the thyroid gland. Its deficiency, in turn, can affect the condition of skin, hair, and nails, while also leading to a weakening of the entire immune system. Meeting selenium needs is also linked to maintaining well-being and mental health.

Where to find selenium naturally

The optimal solution would be to compile a diet that provides the body with all the necessary ingredients in the right amounts, which, unfortunately, isn't always possible. The recommended daily intake of selenium for an adult is 55 µg (for both men and women). Products in which selenium occurs naturally include:

• Brazil nut,
• Fish such as salmon and tuna
• Beef,
• Turkey,
• Offal such as kidneys.

Sunflower and rice can also be included in this group of products, although they only provide a very small amount of the ingredient. It's important to remember that selenium absorption can also be limited by other factors. Selenium is primarily found in meat, so a selenium supplement can be helpful, especially for people who exclude similar products from their diet. When is it worth taking a supplement?

Effective and safe selenium supplementation

If we suspect that our daily diet does not provide us with the necessary portion of this microelement, a specialist may recommend dietary supplements such as selenium-containing tablets.

How does a dietary supplement help ?

• It is most often recommended by endocrinologists to support the proper function of the thyroid gland, which is the organ that stores the largest amount of selenium in the body. It is necessary for the proper synthesis, activation, and metabolism of the hormones produced by this gland and also protects thyroid tissue from damage (e.g., from oxidative stress).
• Selenium has a strong antioxidant effect, meaning it protects cells from the effects of oxidative stress and prevents premature cell death. At the same time, it also contributes to strengthening natural immunity and the proper functioning of the immune system.
• Selenium-containing preparations are also recommended to improve and maintain the good condition of skin, hair and nails.
• Selenium supplementation can also help keep the cardiovascular system in good shape and protect against the onset of more serious diseases.

When should selenium be taken—in the morning or in the evening? The timing of supplementation is especially important for people using selenium for thyroid purposes. To maximize the absorption of this ingredient, a selenium supplement should be taken on an empty stomach, that is, in the morning. It's also good to take vitamin E, which facilitates selenium absorption. For this purpose, you can choose a supplement with a complex of essential ingredients.

However, when deciding to start supplementing, it's worth seeking expert advice and conducting a blood test. Taking too much selenium (over 55 µg per day) can be counterproductive and cause side effects that can easily be mistaken for symptoms of a nutrient deficiency.