Selenium: Does it help to lose weight?

What is selenium?

Selenium is a trace element that is naturally present in many foods but can also be absorbed through supplements. It is nutritionally essential for human health as it is important for reproduction, thyroid function, DNA production and protection of the body from damage caused by free radicals and infections. [1]

Selenium and weight loss

Thyroid gland

As mentioned above, selenium contributes to the proper functioning of the thyroid gland. A healthy thyroid gland helps manage weight by controlling the release of hormones that affect the way fats, proteins and carbohydrates are used in the body. [2], [3]

More specifically, the thyroid helps regulate metabolism, that is, the way the body converts food into energy, burning calories. [5], [4] According to the American Thyroid Association, people with hypothyroidism tend to have a lower basal metabolic rate (BMR) than people who do not have a thyroid problem. Because of this, the body burns calories more slowly and a small or large increase in body weight is likely to be observed. The more severe the hypothyroidism, the greater the weight gain. Most of the extra weight gained in hypothyroidism is due to excessive salt and water accumulation. An increase of 5-10 kg can be observed. [4]

Especially in the case of hypothyroidism, the administration of selenium can help improve the function of the gland and therefore prevent weight gain. [4], [5] In the long run, the problem can be completely remedied, as shown by the results of a study conducted in 2019. The study involved 45 people who took daily selenium supplement for 4 months. At the end of the study, normal thyroid function was restored in 22 of the 45 participants (almost 49%). In addition, 83% of these people maintained normal thyroid function 6 months after stopping selenium supplements. [5]

Fat cells

Selenium plays an important role in hypertrophy and lipogenesis of fat cells. Some studies have shown that serum selenium fluctuations are associated with obesity. [6], [7] A study of 3,214 people found that obese men and women had a lower selenium intake of 24% and 31%, respectively, compared to men and women who were normal weight and body fat. Low selenium intake in obese and overweight people may be related to the fact that for a long time they consumed foods high in fat and sugar. In addition, it was observed that the higher the Body Mass Index (BMI) of individuals, the lower the selenium intake. [6]

However, the administration of selenium through supplements, helped significantly in the reduction of body fat and consequently of body weight. But we must not forget that weight loss results from a combination of healthy diet, exercise and proper supplements. Selenium alone can not lead to dramatic changes.

Foods with selenium

Eating foods containing selenium could be the first step in getting enough trace elements to help regulate your metabolism. (2) Selenium is naturally found in many foods. The amount of selenium in plant foods depends on the amount of selenium in the soil where they were grown. The amount of selenium in animal products depends on the selenium content of the food consumed by the animals. [8]

Foods rich in selenium are the following [1], [8]:

• Brazilian pistachios
• Seafood
• Meat
• Poultry
• Eggs
• Dairy Products
• Bread (mainly wholemeal)
• Cereals
• Spaghetti

Brazil nuts are an excellent source of this nutrient. Consuming just two a day can increase selenium levels in the blood more than taking a selenium supplement. [2]

Dosage

The amount of selenium a person needs daily depends on age. Average recommended daily allowances are given in micrograms (mcg) (1):

• Birth up to 6 months: 15 mcg
• Infants 7-12 months: 20 mcg
• Children 1-3 years: 20 mcg
• Children 4-8 years: 30 mcg
• Children 9-13 years: 40 mcg
• Adolescents 14-18 years: 55 mcg
• Adults 19-50 years: 55 mcg
• Adults 51-70 years: 55 mcg
• Adults 71 years and older: 55 mcg
• Adolescents and pregnant women: 60 mcg
• Adolescents and breastfeeding women: 70 mcg

Many selenium supplements are available in 200 microgram tablets once daily. This dose exceeds the recommended intake, but is not close to the maximum (400 micrograms). The body may not absorb even 200 micrograms depending on the type of selenium used (5).

When it comes to food, a handful of Brazilian peanuts cover the recommended daily allowance. However, in combination with a selenium supplement, it results in excessive consumption which can lead to unwanted results.

Selenium and side effects

To be effective, selenium intake should not exceed 400 micrograms per day. If you consume foods that are high in selenium and take an extra selenium preparation you may be at risk for toxicity. In severe cases this can cause kidney or heart failure (5).

Excessive selenium intake can cause (1) (2) (5):

• Diarrhea
• Motion sickness
• Skin rashes
• Teeth discoloration
• Nervous system problems
• Metallic taste in the mouth
• Irritable Bowel
• Fragile nails and hair
• Hair loss

Summarizing all the above, it is concluded that selenium is necessary for several functions of the body. But the most important thing is that it contributes to the proper functioning of the thyroid gland and consequently helps regulate metabolism.

Intake of selenium, within acceptable limits, helps to reduce body weight and especially to reduce body fat.

At Vita4you.gr you will find a wide variety of selenium supplements!

Bibliography

1. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
2. https://www.healthline.com/nutrition/selenium-for-weight-loss#weight-loss
3. https://pubmed.ncbi.nlm.nih.gov/22381456/https://www.thyroid.org/thyroid-and-weight/
4. https://greatist.com/health/selenium-for-weight-loss#selenium-and-weight-loss
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728638/
6. https://pubmed.ncbi.nlm.nih.gov/22381456/
7. https://www.livestrong.com/article/156624-how-to-lose-weight-with-selenium/