Selenium is an important mineral that can be naturally sourced from foods or from dietary supplements. It is a trace mineral, meaning it is needed in amounts of 1–100 mg/day by adults or makes up less than 0.01 percent of total body weight. However, it plays several important roles in the body, including protecting your thyroid health.
Thyroid disorders are extremely common in people, particularly women and those over 60 years old. They mostly occur when the thyroid gland produces too much or too little thyroid hormone, leading to metabolic imbalances that can affect energy levels, weight, and overall health. Selenium is integral to thyroid function because it supports the production and regulation of thyroid hormones while also protecting the gland from oxidative stress.
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In a recent Instagram video, nutritionist Nmami Agarwal called selenium an 'underrated nutrient' and discussed how it works wonders for thyroid health. To get a better understanding of how selenium benefits your thyroid, here’s everything you need to know in detail:
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Supports Thyroid Hormones
According to The Nutrition Source by the Harvard TH Chan School of Public Health, the Recommended Dietary Allowance (RDA) of selenium for adult men and women above 19 years of age is 55 micrograms daily. Pregnant and lactating women may need a little more, about 60 and 70 micrograms daily, respectively.
If the body lacks sufficient amounts of selenium, it can lead to autoimmune thyroid conditions like Hashimoto's disease and Graves' disease, the health website shares.
Nmami said, "Selenium is a tiny but powerful mineral that helps your thyroid work properly." “It protects your thyroid from damage caused by harmful substances. Selenium is also essential for converting T4 (inactive thyroid hormone) to T3 (active thyroid hormone), ensuring optimal thyroid function and hormone balance,” she added.
This suggests that selenium supports thyroid health by protecting the gland and ensuring the conversion of hormones for optimal function.
Protects thyroid gland
According to the Office of Dietary Supplements (ODS) at the National Institutes of Health (NIH), selenium is highly concentrated in the thyroid gland, more than in any other organ, and plays a crucial role in thyroid health. As discussed, selenoproteins are vital in converting the inactive thyroid hormone (T4) into its active form (T3), which is essential for maintaining hormone balance. Additionally, selenoproteins such as glutathione peroxidase and thioredoxin reductase protect the thyroid gland from oxidative damage caused by hydrogen peroxide, a byproduct of thyroid hormone production.
Reduces inflammation in thyroid
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It is important to note that selenium reduces inflammation in the thyroid by boosting the activity of antioxidant proteins like glutathione peroxidase and thioredoxin reductase. These antioxidants help neutralise harmful free radicals and reduce oxidative stress that occurs during the production of thyroid hormones.
By preventing this damage, selenium lowers the chances of inflammation and protects thyroid cells from immune system attacks, which are often associated with conditions like Hashimoto's thyroiditis and Graves' disease.
Also Read: Can Fatigue Signal Thyroid Disorder? How To Know For Sure
Foods Rich In Selenium
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“Brazil nuts are one of the richest natural sources of selenium, a key mineral for thyroid health,” said Nmami, adding, “Just one or two nuts a day can provide enough selenium to support the production of thyroid hormones, help convert them into their active form, and protect the thyroid gland from oxidative stress.”
Additionally, other foods rich in selenium include:
- Seafood
- Meat
- Organ meats
- Eggs
- Dairy products
- Grains
- Nuts and seeds
- Mushrooms
Conclusion
Selenium is essential for keeping the thyroid healthy. It helps support hormone production, reduces inflammation, and protects the thyroid gland from damage. It helps convert inactive thyroid hormones into their active form, ensuring the body has the hormones it needs to function properly. Remember, lack of selenium in the body can lead to disorders like Hashimoto's thyroiditis or Graves' disease. This is why it is crucial to stay on top of your nutrient levels. Including selenium-rich foods in your diet or taking supplements as advised by a doctor can help maintain thyroid health and overall well-being.