Major Functions
Antioxidant - Metabolism - Thyroid function
In every dose
55mcg (equal to 1 Brazil nut or a can of sardines)
Fighting Talk
Reducing oxidative stress can protect against cognitive decline, which can lead to Alzheimer’s and mood disorders such as depression.
What’s in it for my brain?
Selenium’s powerful antioxidant properties can help to prevent cell damage and oxidative stress caused by free radicals.
Fringe benefits
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
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.
Evidence
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.