Selenium is a mineral that is essential for the proper functioning of the body. It is required in small amounts, but its deficiency can cause several health issues. The daily recommended intake of selenium for an adult is 55 micrograms per day.

What is Selenium?

Selenium is a trace element that is found in soil, water, and some foods. It is an important nutrient for the body that is required in small amounts. Selenium is an essential component of many enzymes and plays a vital role in various bodily processes:.

Selenium helps in the production of DNA and other genetic materials.
It plays a significant role in thyroid hormone metabolism.
Selenium is important for the immune system and helps prevent damage to cells and tissues caused by free radicals.

What Causes Selenium Deficiency?

Selenium deficiency is relatively rare in developed countries, where the soil is generally rich in selenium. However, it can occur due to certain factors:.

Consuming foods grown in selenium-deficient soil
Process of refining grains, which removes the outer layer (bran) where most of the selenium is concentrated
Using fertilizers that contain little or no selenium
Increased demand for selenium during pregnancy and breastfeeding
Intestinal problems that affect the absorption of selenium in the body

What are the Symptoms of Selenium Deficiency?

Selenium deficiency can cause several health problems. Here are some of the common symptoms of selenium deficiency:.

Hypothyroidism

Selenium plays a critical role in maintaining thyroid function. It helps in the production and activation of thyroid hormones. A deficiency of selenium can result in hypothyroidism (low thyroid hormone levels), leading to symptoms such as:.

Weight gain
Fatigue
Depression
Impaired memory and concentration

Weak Immune System

Selenium is important for the proper functioning of the immune system. It helps in the production of white blood cells that fight against infections.

A deficiency of selenium can, therefore, lead to a weak immune system and increase the risk of infections such as:.

Flu
Cold sores
Respiratory infections
Urinary tract infections

Muscle Weakness and Pain

Selenium deficiency can lead to muscle weakness and pain. This occurs due to the breakdown of muscle tissues, leading to the release of an enzyme called creatine kinase. A high level of creatine kinase in the blood is an indicator of muscle damage.

Infertility

Selenium is essential for reproductive health. It helps in the production of sperm and plays a role in maintaining the health of the reproductive organs. A deficiency of selenium can lead to infertility in both men and women.

Cognitive Decline

Selenium deficiency can affect brain function and lead to cognitive decline. This includes impaired memory, concentration, and other cognitive abilities.

Cardiovascular Diseases

Selenium is an important nutrient for heart health. It helps in preventing the oxidation of LDL (bad) cholesterol, which can lead to the development of plaque in the arteries.

A deficiency of selenium can increase the risk of cardiovascular diseases such as heart attack and stroke.

Hair and Nail Changes

Selenium deficiency can lead to changes in hair and nails. These include:.

Brittle and thinning hair
White spots on nails
Ridged or pitted nails

Fertility Issues

Research suggests that selenium deficiency may also increase the risk of miscarriage and birth defects. It is, therefore, important for pregnant women to ensure adequate intake of selenium.

Mood Changes

Selenium is important for mental health, and its deficiency can lead to mood changes such as anxiety and depression.

How to Prevent Selenium Deficiency?

The best way to prevent selenium deficiency is to ensure adequate intake of selenium through food or supplements. Here are some ways to increase your selenium intake:.

Eating selenium-rich foods such as Brazil nuts, fish, meat, eggs, and some vegetables such as mushrooms and garlic.
Taking supplements after consulting with a healthcare professional.

Conclusion

Selenium is an essential nutrient that plays a vital role in many bodily processes. Its deficiency can lead to several health problems, including hypothyroidism, weak immune system, muscle weakness, and infertility, among others.

It is, therefore, important to ensure adequate intake of selenium through diet or supplements to maintain good health.