Is selenium safe?

Are you interested in something that tastes metallic and is used in glass-making? Nope, we are not talking about aluminum. We are talking about selenium! The mineral element with the atomic number 34!

You may have heard that selenium can boost your immune system, or help prevent certain types of cancers. But before you go gulping down supplements like cough syrup on a cold winter night (not that anyone does that…), let’s take a closer look at just how safe this glittery grey mineral actually is.

What is Selenium?

Selenium (Se for short) was discovered back in 1817 by the Swedish chemist Jöns Jacob Berzelius. It’s classified as a non-metal, and falls into the same category as sulfur and tellurium. It has several forms such as gray/black amorphous powder or red crystalline form but we won’t bore you with those details.

What’s important to remember about selenium though, besides its lovely metallic taste (or so we’ve been told), is that it is an essential nutrient for our bodies. Our bodies need trace amounts of selenium to function properly (believe it or not)!

How Much Selenium Do You Need?

It turns out that too little selenium can be just as dangerous as an excess amount! But don’t worry, unless you’re living off nothing more than wheat crackers and bottled water – which honestly doesn’t sound all THAT terrible – then chances are you’re getting enough selenium from your diet alone.

According to studies (who even reads them anyway), adults should consume around 55 micrograms of selenium daily similar to consuming one Brazil nut per day-don’t OD guys- And if you’re feeling extra moody today due to PMS(read:PMTUK) ladies, two brazil nuts because what isn’t cured by chocolate must surely be solved by Brazil nuts..okay, we got a bit sidetracked there.

The Hazards of Too Much Selenium

That being said, too much selenium can be downright dangerous for your health! And as always in life, moderation is key – this applies to everything including those scrumptious Brazil nuts. Eating more than 400mcg of selenium per day (that’s more than seven brazil nuts) may increase the risk of toxicity.

Some symptoms that you’ve hit peak SE level include:

  • hair loss
  • brittle nails
  • garlic breath (yes, garlic like a vampire repellent)
  • skin rashes
  • nausea/vomiting
  • abdominal pain

We don’t know about you guys but consuming excessive amounts for the sake of fun seems rather foolish when it brings out your inner teenage mutant ninja turtle. So just..don’t do it.

Selenium Toxicity and Cancer Risk

While trace levels of Se are essential to our daily diet, overexposure risks inducing selenosis which did not make any appearances in our high school vocab list. Haemorrhaging? Sure. Selenosis? Not quite so much….

Too much selenium can induce selenosis which has some pretty nasty symptoms (hence why moderation is key) such as digestive distress and acute respiratory failure.
If you exceed your intake limit frequently or over an extended period,it could lead to permanent damage; however healthy adults would need around ten times this figure to experience alarming rate side-effects according to sources.

Now let’s get into some scientific mumbo jumbo about cancer research (cue excitement)! There appears as though increased gastrointestinal cancers resulted from exposure on animals supplemented with high levels of selenium en masse, notably those with deficiencies atypical conditions primarily affected mostly individuals elsewhere anyway.

Summary findings by established medical journals determined that optimal blood serum/selenium concentrations were negatively associated prostate cancer possessors/diagnosis suggesting the link between selenium supplements and lower risks of prostate malignancy. It’s important to remember despite this association, selenium is not a definitive cure for prostate cancer.

Should You Take Selenium Supplements?

It turns out the research on whether or not Se prevents certain cancers in human beings isn’t quite so – let’s go with settled. Medical journals yielded no discernible correlation between higher blood serum levels/linked genomic variants among patients suffering from breast or lung carcinoma.
So while we firmly believe that moderation is always key, when it comes to popping Se-dosed supplements, it might be best if you just stick to getting your daily dose (munching) from Brazil nuts.

But What About Those Who Are Deficient?

Those deficient will need adequate intakes of food/supplements rich in se to ensure required needs are met however recommended quantities depend upon age etc., children should get less than adults comparable advice given by nutritionists/dietitians.
Symptoms including chronic fatigue, muscle weakness & hair loss could indicate deficiency however needless dosages often lead to more severe variants such as selenosis; consequently knowing healthy ranges proves prominent.

A few years ago someone allegedly overtook what was deemed safe supplementation of 1mg/day heedlessly resulting with dramatic ER episode where creepy crawlies emerged from under their skin…and unless you’re an avid fan of bugs/bacteria crawling around underneath your epidermis – this sudden appearance likely shocked them enough all whilst making everyone else’s party trick rather insignificant.

Can I Overdose on Selenium Through Food Alone?

Just because eating seven brazils seems relatively harmless during exam period doesn’t mean excess intake through hearty but ever-so-innocent brazil nuts won’t induce any symptoms harmful side-effects. Additionally other foods include:

  • tuna
  • oyster
  • whole wheat bread/pasta

These seemingly inconspicuous food items can contain appreciable amounts selenium leading to toxicity but to be fair unlike brazil nuts they’re not an entire meal in their own right.

Wrapping Up

Overall, as with any nutrient or mineral, it’s important to consume selenium in moderation and from natural food sources when possible. If you’re concerned that your current diet isn’t providing enough Se for optimum health or have any issues (Please don’t self-diagnose folks); consult a doctor instead of using supplements be mindful of what you include (not exclusive) such as organ meats, fish which help get the recommended daily allowance.

In summary; if Brazil nuts happen to ‘nut’ be alarming leftovers bring on indeed whilst sealed I may suggest trying them BUT watch out Laverne & Shirley because excess will take up permanent residency leading to worrying repercussions best avoided!

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