Selenium Supplement Benefits and Dosage
Important for thyroid function, selenium has links to reducing depression.
Selenium has antioxidant properties which help with:
The Nutrient Reference Value (NRV) is 55mcg per day. In every dose of the Heights Smart Supplement there is 55mcg (equal to 1 Brazil nut or a can of sardines) so a 100% of your needs.
Selenium rich foods
The following foods are rich in selenium:
Seafood (sardine, oysters, clams, halibut, shrimp, salmon and crab)
For those following a vegetarian or vegan diet, there are other plant-based sources of selenium but higher quantities will need to be eaten to reach the daily required amount:
Green or brown lentils
Reducing oxidative stress can protect against cognitive decline, which can lead to Alzheimer’s and mood disorders such as depression.
Selenium and the brain
Selenium’s powerful antioxidant properties can help to prevent cell damage and oxidative stress caused by free radicals.
Other benefits are:
Essential for thyroid function
Antioxidant properties throughout the body
Plays well with
Iodine and Selenium work well together as they are both needed for thyroid function.
It also works well with other antioxidant vitamins (like vitamin E). Best dietary source is Brazil nuts, which aren’t commonly consumed.
Clever stuff - Selenium and depression
A study on young adults found that low or excessively high blood levels of selenium resulted in higher risk of depressive symptoms than in people with healthy levels.
Here’s a handful of relevant scientific studies on selenium.
Conner, T. S., Richardson, A. C., & Miller, J. C. (2015). Optimal serum selenium concentrations are associated with lower depressive symptoms and negative mood among young adults. The Journal of nutrition, 145(1), 59-65.
de Wilde, M. C., Vellas, B., Girault, E., Yavuz, A. C., & Sijben, J. W. (2017). Lower brain and blood nutrient status in Alzheimer's disease: Results from meta-analyses. Alzheimer's & Dementia: Translational Research & Clinical Interventions, 3(3), 416-431.
Cardoso, B. R., Apolinário, D., da Silva Bandeira, V., Busse, A. L., Magaldi, R. M., Jacob-Filho, W., & Cozzolino, S. M. F. (2016). Effects of Brazil nut consumption on selenium status and cognitive performance in older adults with mild cognitive impairment: a randomized controlled pilot trial. European journal of nutrition, 55(1), 107-116.
Berr, C., Arnaud, J., & Akbaraly, T. N. (2012). Selenium and cognitive impairment: A brief‐review based on results from the EVA study. Biofactors, 38(2), 139-144.
Santos, J. R., Gois, A. M., Mendonça, D. M., & Freire, M. A. (2014). Nutritional status, oxidative stress and dementia: the role of selenium in Alzheimer's disease. Frontiers in aging neuroscience, 6, 206.
Smorgon, C., Mari, E., Atti, A. R., Dalla Nora, E., Zamboni, P. F., Calzoni, F., ... & Fellin, R. (2004). Trace elements and cognitive impairment: an elderly cohort study. Archives of Gerontology and Geriatrics, 38, 393-402.
Slawinska, K., Bielecka, G., Iwaniak, K., Wosko, S., & Poleszak, E. (2017). Selenium and manganese in depression–preclinical and clinical studies. Current Issues in Pharmacy and Medical Sciences, 30(3), 151-155.