Top-tier Selenium Supplements: Advantages and Drawbacks
Selenium, a crucial mineral for health, is available in various supplement forms, each with its own benefits and potential risks. Here's a comprehensive guide to help you make an informed decision about selenium supplementation.
Cost and Composition
One popular option is NutraBio Selenium, priced at $9.99 for 90 capsules. Each capsule contains 200 mcg of Albion selenium, a chelated form that's gentler on the digestive system. The supplement is third-party tested, suitable for vegetarians, and free from GMO, gluten, soy.
Another choice is Nutricost Selenium, priced at $15.95 for 240 capsules, with each capsule containing 200 mcg of selenium. This product is third-party tested, manufactured in a Good Manufacturing Practices compliant facility, and is also suitable for vegetarians, free from gluten, soy, and GMO.
Health Benefits
Selenium offers a range of benefits, including supporting cardiovascular, immune, and cognitive functions. It also has antioxidant and anti-inflammatory properties, making it a valuable addition to your diet.
In addition, selenium may help reduce thyroid antibody levels in autoimmune thyroid conditions like Hashimoto's. However, it's essential to consult with a healthcare provider before starting any supplement regimen, especially if you're taking other medications.
Dosage and Safety
The recommended daily dosage of selenium varies by age and condition. For most adults, the intake is around 55 mcg/day, while pregnant and breastfeeding women require slightly more (60–70 mcg/day). For specific conditions like Hashimoto's thyroiditis, doses between 75–150 mcg/day are often used, but should be monitored carefully due to potential risks.
The tolerable upper intake level (UL) for adults is 400 mcg/day; exceeding this increases the risk of selenium toxicity (selenosis), causing symptoms like hair loss, nail brittleness, gastrointestinal upset, and neurological issues. High selenium intake has been linked to an elevated risk of type 2 diabetes and insulin resistance.
Common Side Effects and Risks
Common side effects of selenium supplement overdose include bad breath that smells like garlic, changes to the hair and nails, diarrhea, nausea, fatigue, joint pain, and other symptoms. In severe cases, selenium toxicity can cause symptoms such as skin rash, nausea, fatigue, irritability, and other symptoms.
Comparison Table
To help you make a decision, we've provided a comparison table of the prices, dosages, and product details of the 10 best selenium products available.
| Supplement Form | Typical Dosage Range (Adults) | Benefits | Side Effects / Risks | |-----------------|-------------------------------|---------------------------------|------------------------------------------| | Selenomethionine| 55–150 mcg/day | Immune support, thyroid health, antioxidant | Toxicity above 400 mcg/day, diabetes risk| | Sodium selenite | Variable (clinical use) | Rapid repletion in deficiency | Potential toxicity, GI upset |
When choosing a selenium supplement, consider your dietary needs, interest in multi-supplements, supplement delivery method, and budget. It's also important to take selenium supplements with meals, particularly if you experience issues with taking medications on an empty stomach.
In conclusion, selenium supplements can be a valuable addition to your diet, providing numerous health benefits. However, it's crucial to understand the recommended dosage, potential side effects, and risks associated with selenium supplementation. Always consult with a healthcare provider before starting any supplement regimen.
[1] National Institutes of Health. Office of Dietary Supplements. Selenium. (2021). https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/ [2] National Center for Complementary and Integrative Health. Selenium. (2021). https://www.nccih.nih.gov/health/selenium [3] Linus Pauling Institute. Micronutrient Information Center: Selenium. (2021). https://lpi.oregonstate.edu/mic/minerals/selenium [4] Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Selenium. (2000). https://www.nap.edu/read/9881/chapter/1 [5] Hess, J. W., & Brown, M. S. (2011). Selenium in the prevention and treatment of cancer: Review of the clinical evidence. Nutrition Journal, 10(1), 2. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-2
- The dietary supplement NutraBio Selenium, priced at $9.99 for 90 capsules, contains 200 mcg of Albion selenium and is considered gentler on the digestive system, suitable for vegetarians, and free from GMO, gluten, soy.
- Another nutrition supplement, Nutricost Selenium, priced at $15.95 for 240 capsules, includes 200 mcg of selenium and is manufactured in a Good Manufacturing Practices compliant facility, suitable for vegetarians, free from gluten, soy, and GMO.
- Selenium, an essential mineral for nutrition, offers benefits such as supporting cardiovascular, immune, and cognitive functions, boasting antioxidant and anti-inflammatory properties.
- It is crucial to understand the recommended daily dosage and potential side effects of selenium supplements, as exceeding the tolerable upper intake level increases the risk of selenium toxicity, which can cause symptoms like hair loss, nail brittleness, gastrointestinal upset, and neurological issues. High selenium intake has been linked to an elevated risk of type 2 diabetes and insulin resistance.
