Selenium – The Antioxidant & Anticancer Mineral

Selenium is best known as an antioxidant and anticancer mineral. It has the ability to bind with and neutralize the effects of free radicals. A build up of free radicals in the body can damage cells and lead to the development of cancer.

Selenium has long been known as an important trace mineral, but its many functions and benefits are still being discovered by researchers and scientists. It has shown promise against such diseases as heart disease, arthritis, and cataracts. Selenium is also useful as an immune system booster and some believe it helps to boost fertility as well.

Selenium has many benefits to the body, but due to its status as a trace element, it should be taken in small doses to avoid a potential toxic buildup in the body.
 

Food Sources
The absolute best source is the Brazil nut, which packs a whopping 120 mcg of selenium in a single nut. It is best to go easy on the Brazil nuts, however, to avoid getting too much.

Other food sources include bread, meat and seafood. Tuna has a relatively high level – approximately 63 mcg per serving.

Recommended Dosage
The Reference Daily Intake (RDI) is 70 mcg for men.

Supplements
You can find it as an individual supplement or as a part of a multivitamin. Selenium in the form of selenomethionine is believed to be one of the best as it is the least toxic and appears to be the most absorbable.

Supplements should be stored out of direct sunlight, in a cool, dark location.

Side Effects & Toxicity
Over-supplementation is rare due to the high concentrations needed to cause toxicity. An overdose, however, can result in hair loss, nausea and vomiting, but this toxicity is normally seen only at very high doses (500x times the RDI).

The condition of toxic reaction to selenium is known as selenosis, and its symptoms include mild nerve damage and intestinal problems. Less serious effects of excessive amounts of selenium include depression, anxiety, and a garlicky odor to the breath.

Symptoms of Deficiency
Symptoms of deficiency can include fatigue, muscle weakness and immune system problems. In addition, selenium deficiency has been linked to heart disease and an increased risk of cancer.