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Selenium and the Thyroid
Selenium is a trace mineral found in soil and in water. Plants grown in selenium-rich soil will contain varying amounts of the mineral. Humans require only small amounts of selenium, but must have it to maintain good health. Selenium is a protective mineral and protects the body from oxidative damage and inflammation. This mineral is essential to good thyroid health. Deficiency in selenium is related to hypothyroidism, hyperthyroidism, and some intestinal conditions like celiac disease.
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Most of the selenium in the human body is stored in the thyroid gland. Selenium is necessary for the conversion of T4 into T3. But selenium has another very important role; it protects the thyroid gland from the activity of iodine.
Iodine is a must-have mineral, without it the body can’t make thyroid hormone. It’s during the synthesis of thyroid hormone that the problems arise. The thyroid gland needs iodine to make T4, but it also needs to make hydrogen peroxide to be able to use iodine to make the T4. Hydrogen peroxide damages thyroid tissue through a process called oxidation. Selenium protects the thyroid gland from oxidative damage. This is why it’s so important to have optimal levels of selenium before adding or increasing dietary iodine.
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A blood test will tell you if you’re deficient in selenium, and your doctor can tell you how much selenium you need to take. The United States RDA (recommended daily allowance) for selenium in 55mcg/ug. (Mcg and ug both refer to micrograms.) Most people who eat a varied diet and who don’t have digestive issues get enough selenium from food sources. The upper safe limit for most adults is 400mcg per day and should only be supplemented for short periods as overdose can occur with long-term supplementation. 100-200mcg a day is generally a safer dosage for most adults, but this too should only be used as needed.
Symptoms of selenium overdose include: loss of hair, brittle nails and nail discoloration, fatigue, and foul breath similar to “garlic breath.”
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Good sources of selenium are:
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Brazil nuts are very high in selenium. 1-2 Brazil nuts a day is often enough for most adults.
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Ham
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Beef steak
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Beef liver
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Turkey
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Chicken
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