Selenium's effect truly changes everything.

Selenium's effects are impressively diverse – it acts as a bodyguard for your cells, fuels your thyroid, and boosts your immune system. This vital trace element is involved in countless processes that are crucial for your well-being and help you better understand your body.

What is selenium and why is it so important for you?

Imagine selenium as an invisible but extremely hardworking helper, tirelessly working for you. Your body cannot produce this essential trace element itself, which means you must obtain it entirely through your diet. Its role in this process is anything but small.

Essentially, selenium is a fundamental building block for so-called selenoproteins . These are specialized proteins that function like highly specialized tools in your body. If selenium is lacking, these important tools cannot be built – and many crucial processes stall.

The following infographic clearly shows how selenium acts as a protective shield at the cellular level, protecting your cells from daily attacks.

As you can see, this is about the foundation of your health. A strong protective shield for your cells is the basis for your overall vitality.

The core tasks of selenium

From fighting off pathogens to hormone production – selenium's effects are wide-ranging. To give you a better overview, we have summarized the most important functions in a table.

An overview of the most important functions of selenium

This table summarizes the key functions of selenium and shows which body systems directly benefit from it.

Area of ​​influence	Function of selenium	Benefit for your health
Cell protection	It is a powerful antioxidant that neutralizes free radicals.	It slows down aging processes and protects cell DNA.
immune system	Essential for the formation and activity of immune cells.	Strengthens the immune response and helps fight infections more effectively.
thyroid	Activates thyroid hormones and protects thyroid tissue.	It regulates the entire metabolism, energy levels, and body temperature.
fertility	Contributes to the production of healthy sperm in men.	Supports male reproductive capacity.

These key functions demonstrate how deeply selenium is involved in our fundamental bodily functions. A deficiency often goes unnoticed for a long time, but can have far-reaching consequences – from your energy levels and immune system to your skin condition.

Why your genes also play a role

Now it gets really interesting: The effect of selenium depends not only on how much you consume, but also on your genetic predisposition. Your DNA also determines how efficiently your body can use selenium to protect itself from oxidative stress.

A genetically determined weakness in this protective system can, for example, directly affect your skin aging.

This is precisely where the mybody-x Skincare DNA Metabolism Test comes in. It analyzes your genes and shows you whether you have an individually increased need for antioxidants like selenium. This gives you a personalized tool to specifically support your skin and body from within and take control of your health.

How selenium specifically supports your body

Now that we've established what selenium does in general, it's time to delve deeper into its specific "superpowers." Don't think of selenium as a jack-of-all-trades, but rather as a highly specialized expert that ensures order in very specific areas of your body. From energy metabolism to the protective shield of your cells – selenium's effects are at work at crucial points.

Your thyroid gland as command center

Your thyroid gland is essentially the powerhouse of your metabolism, and selenium is one of the key components that keeps the machinery running smoothly. It's no coincidence that this small organ stores the second-largest amount of selenium in the body after the brain.

Selenium is absolutely essential for activating thyroid hormones. It helps convert the rather passive storage hormone T4 into the active and effective hormone T3. Without this crucial step, your metabolism would sputter, which can quickly manifest as fatigue and lack of energy.

At the same time, selenium protects the sensitive thyroid tissue from oxidative stress, which occurs during hormone production. This protective function is particularly important in autoimmune diseases such as Hashimoto's thyroiditis. Even though research in this area is ongoing, adequate selenium levels are often considered an important component of supportive treatment. In fact, the effects of selenium are already part of the therapy for autoimmune thyroid diseases in Germany, as an official assessment of selenium in Germany by the Federal Institute for Drugs and Medical Devices (BfArM) shows.

Your immune system as a shield

A strong immune system needs the right equipment to defend you – and selenium is a crucial part of that. It ensures that your immune cells can react lightning-fast and effectively to invaders like viruses or bacteria.

If selenium is lacking, the production of these important immune cells quickly falters. The result? You become more susceptible to infections and may need longer to recover from illnesses.

You could say selenium is the training coach for your immune cells. It not only ensures that there are enough players on the field, but also that they are fit, fast, and ready to fight at any time.

Cell protection against premature aging

Perhaps the best-known effect of selenium is its role as a powerful antioxidant. In everyday life, your body is constantly exposed to so-called free radicals – whether through environmental toxins, stress, or normal metabolic processes. These aggressive molecules attack your cells and can accelerate the aging process.

This is where selenium comes in. It's a key component of the enzyme glutathione peroxidase, one of the body's most powerful antioxidants. It captures and neutralizes free radicals, thus protecting the DNA in cells from damage. This protective mechanism is not only important for healthy skin, but for the health of every single cell in your body. The Skincare DNA Metabolism Test from mybody-x can provide a deeper understanding of how well your body is positioned in this regard.

Strengthen skin, hair and nails from within

Strong hair, healthy nails, and healthy skin are often a direct reflection of your nutrient supply. This makes sense, because if the body is lacking something, it prioritizes vital processes and only supplies hair and nails last.

Selenium officially contributes to the maintenance of normal hair and nails. It supports structural proteins and protects the cells of the hair roots and nail bed from oxidative stress. Brittle nails or diffuse hair loss can therefore be an early, visible sign that your body is lacking an important nutrient. You can also find out whether your genetic predisposition plays a role in your skin health and whether you have an increased need for protective nutrients like selenium with our DNA test.

Recognizing and correctly interpreting selenium deficiency

Do you constantly feel tired without knowing exactly why? Are your nails brittle, or have you been experiencing increased hair loss lately? Such symptoms can be truly frustrating, especially when you simply can't find the cause. Often, these subtle but persistent symptoms are simply due to deficiencies in important nutrients – such as selenium.

Selenium deficiency is insidious because it usually creeps up on you. The first signs are often so nonspecific that they are easily mistaken for everyday stress or other minor ailments. But that's precisely why they are important signals from your body that you should definitely not ignore.

So instead of continuing to grope in the dark and getting frustrated, it's worth taking a closer look at these signs. Taking responsibility for your health starts right here: understanding and taking your body's signals seriously.

Typical, but nonspecific symptoms

Selenium deficiency can manifest in so many different ways that self-diagnosis quickly becomes pure guesswork. Nevertheless, there are some classic signs that may be associated with insufficient selenium intake :

• Weakened immune system: You catch every cold that's going around and it takes you forever to get back on your feet.
• Hair loss and brittle nails: When the body is lacking something, it often first conserves energy in "unimportant" areas like hair and nails. Changes in these areas are often the first, visible warning sign.
• Fatigue and exhaustion: A selenium deficiency can impair thyroid function, which manifests itself directly in persistent lack of energy.
• Muscle weakness: Selenium also plays a role in muscle function. A deficiency can therefore manifest as weakness or even pain.
• Mood swings: Your mental health can also suffer. Do you often feel irritable or have trouble concentrating? This can also be a sign.

Sure, these symptoms aren't definitive proof of a selenium deficiency. But they're a damn good reason to finally take a closer look. If you want to learn more about how deficiencies can manifest, check out our article on the most common nutrient deficiency symptoms – it contains even more valuable information.

Who belongs to the risk group?

Certain lifestyle factors and dietary habits increase the likelihood of developing a selenium deficiency. A major issue is the soil in Europe, which is naturally low in selenium. This alone makes it a challenge for each of us to meet our needs through diet alone.

Selenium deficiency is not uncommon. Especially in Europe, where the soils are low in selenium, a conscious intake is essential for maintaining good health.

These groups of people should be especially careful:

• Vegans and vegetarians: Animal products are often a fairly reliable source of selenium (mostly through fortified animal feed). Those who follow a purely plant-based diet must therefore consciously include selenium-rich foods in their meals.
• People with chronic intestinal diseases: Conditions such as Crohn's disease or celiac disease can massively disrupt the absorption of nutrients such as selenium in the intestine.
• People in selenium-deficient regions: Those who eat a lot of regional food are directly dependent on the selenium content of the local soil. And that is often not very high in our region.

Before you blindly resort to supplements and potentially risk an overdose, it's best to get clarity. A mybody-x nutrient test will show you in black and white your selenium status. This gives you a reliable basis for targeted action, allowing you to give your body exactly what it needs.

How to meet your daily selenium needs

The effectiveness of selenium naturally starts with proper intake. But how much selenium do you really need, and where can you best get it from? Here I'll show you how to optimally supply your body – completely naturally through your diet.

Official recommendations are a great starting point, but your individual needs can vary significantly depending on your lifestyle, age, and health. That's why it's so important to know the best sources of selenium and consciously incorporate them into your diet.

Official recommendations and your individual needs

The German Nutrition Society (DGE) provides clear guidelines: It recommends a daily intake of 60 micrograms (µg) for women and 70 µg for men . For breastfeeding women, the requirement is slightly higher at 75 µg . These figures are a good guideline for basic nutrition.

But life isn't always standard. Your personal needs may well be higher, for example if you:

• You eat a vegan or vegetarian diet.
• You are struggling with chronic gastrointestinal diseases that make it difficult to absorb nutrients.
• You smoke or drink alcohol regularly.
• You are exposed to a lot of oxidative stress, whether through intense exercise or environmental pollution.

Another important point is that our soils in Germany tend to be low in selenium. This has a direct impact on the selenium content of plant-based foods. Studies show that the average intake for adults is often only between 31 µg and 66 µg per day. This clearly illustrates how crucial conscious food choices are.

The best natural sources of selenium for your diet

The good news is: with the right foods on your plate, you can easily meet your selenium needs. The focus should always be on natural sources, as this is the best way for your body to absorb and utilize this trace element.

Nature has gifted us with an abundance of selenium-rich foods. A colorful and varied diet is and remains the best way to provide your body with everything it needs.

Here are some of the absolute top suppliers of selenium:

• Brazil nuts: They are the undisputed stars! Just one or two nuts a day can cover your daily needs. But be careful: Because they are so extremely rich in selenium, you should really only enjoy them in moderation.
• Fish and seafood: Tuna, herring, sardines and shrimp in particular are real selenium boosters.
• Meat and offal: Beef, pork and poultry, but also liver and kidneys, are also packed with this trace element.
• Eggs: The good old chicken egg makes a valuable contribution to your daily diet.
• Legumes: Lentils, chickpeas and beans are fantastic plant-based sources – a must for vegans and vegetarians.
• Whole grains: Oat flakes, brown rice and a good whole grain bread also provide a solid base.
• Vegetables: Certain vegetables such as broccoli, white cabbage, onions and garlic also contribute.

Ultimately, it's the mix that makes the difference. A balanced diet with a colorful mix of these foods is the key to success. If you want to delve deeper into the topic, take a look at our guide to selenium-rich foods . There you'll find even more information and practical everyday tips.

How your genes influence the effects of selenium

Have you ever wondered why the healthiest diet works wonders for some people, but seems to have no effect on others? Often, our genes play a role. And it's exactly the same with the effects of selenium . While your body does absorb selenium through food, how well it can ultimately use it to protect its cells is partly determined by your DNA.

This fascinating interplay between what we eat and our genetic predisposition is called nutrigenetics. It's about understanding how our unique genes influence how we absorb, metabolize, and utilize nutrients. If this piques your interest, check out our article "What is Nutrigenetics and How Does It Shape Our Lives ?"

The role of genes in antioxidant protection

Each of us is unique – and that naturally applies to our genes as well. Certain genes are responsible for how efficiently our body produces antioxidant enzymes. Selenium is a crucial building block for one of the most important protective enzymes of all: glutathione peroxidase.

Now comes the crucial point: Some people have genetic variants that cause this built-in protective system to be naturally somewhat weaker. This means their bodies cannot use selenium quite as effectively to capture and neutralize free radicals.

You can think of it this way: Your body has a built-in repair system for cell damage. Your genes determine how well-equipped this system is. Some people have a premium repair shop, while others have a solid standard setup.

This genetic predisposition can mean that you personally have a higher need for antioxidants like selenium to reach the same level of protection as someone with a "stronger" gene variant. This difference becomes particularly noticeable when your body is exposed to oxidative stress—for example, through too much sun, environmental toxins, or an unhealthy lifestyle.

How a DNA test provides clarity

And this is where it gets personal. Instead of groping in the dark, you can find out what your genetic predisposition really is. That's the great strength of the mybody-x Skincare DNA Metabolism Test . It's much more than just a skin test, because it analyzes, among other things, the exact genes that are crucial for your antioxidant protection.

The test gives you clear answers to the really important questions:

• How well does your innate protective system work? You'll find out whether your genes provide optimal protection or whether you have a predisposition for weaker protection.
• Do you have an increased need for antioxidants? Based on your DNA, the test shows whether you particularly benefit from nutrients such as selenium, but also vitamins C and E.
• How can you specifically support your skin? You will receive very specific recommendations tailored to your genes to protect your skin from premature aging from the inside out.

This test becomes your personal tool. It gives you the opportunity to tailor your diet and skincare precisely to your genetic needs. This allows you to optimally utilize the effects of selenium and support your body exactly where it needs it most – for healthy skin and a strong cellular protective shield.

Finding the right dosage and avoiding risks

When it comes to selenium, there's one very important rule: more isn't always better. As with most trace elements, the right balance is crucial. An overdose can be just as problematic as a deficiency, which is why you should always be mindful and controlled in your intake.

Too much of a good thing can lead to selenosis , a serious form of selenium poisoning. While this is rare, it's still important to be aware of the risks – especially when handling high-dose supplements.

What happens in case of an overdose?

If the body is exposed to too much selenium over a prolonged period, it will eventually become overwhelmed. The symptoms of selenosis are quite varied and can manifest both physically and neurologically.

Watch out for these possible signs of an overdose:

• Gastrointestinal problems: If nausea, diarrhea or abdominal cramps occur, this could be an initial indication.
• Hair loss and brittle nails: Paradoxically, the symptoms here resemble those of a deficiency, which makes things tricky.
• Skin changes: Rashes or redness may also occur.
• Garlic-like breath odor: This is a very specific and quite noticeable symptom.
• Neurological disorders: In severe cases, fatigue, irritability, or even nerve damage may occur.

The European Food Safety Authority (EFSA) has established a safe daily upper limit, the so-called Tolerable Upper Intake Level . For adults, this value is 300 micrograms (µg) per day. You should not exceed this dose on a long-term basis.

Testing instead of guessing – for maximum safety

The data is quite clear: Selenium levels in Germany tend to be rather low. The German Federal Environment Agency has found that average intake is often at the lower end of the recommended range, which can increase the risk of certain diseases. Adequate intake is therefore important, as you can read in the Federal Environment Agency's findings on selenium .

The surest way to ensure you have optimal care is through knowledge, not assumptions. A test will give you the necessary clarity to act decisively and without risk.

And this is precisely where the mybody-x tests come in. Instead of supplementing blindly and potentially risking an overdose, a nutrient test provides you with a precise picture of your current selenium status. And with the Skincare DNA Metabolism Test , you understand your body's genetic makeup. This allows you to specifically address any identified deficiency or proactively adjust your diet. In this way, you ensure you're reaping the full benefits of selenium without jeopardizing your health. If you'd like to learn more about the role of such nutrients, also read our article on what minerals actually are .

Your questions about the effects of selenium – answered briefly and concisely

There are always some unanswered questions surrounding the topic of selenium. To help you keep track of everything, we've compiled the most frequently asked questions and explained them clearly and concisely.

Why is selenium so important for the thyroid gland?

Think of selenium as the key to your thyroid hormones. It's crucial for converting the rather passive storage hormone T4 into the highly active hormone T3 – and that's precisely what boosts your entire metabolism. At the same time, selenium acts like a shield, protecting the delicate tissue of your thyroid gland from oxidative stress.

Can I meet my selenium needs through diet alone?

Yes, it's possible, but it requires a bit of planning. The problem in Europe is that our soils are often very low in selenium, which also means that plant-based foods tend to contain less of it. The best way to ensure a good supply is to focus specifically on animal products or selenium-rich plant sources like Brazil nuts and lentils.

How do my genes influence the effect of selenium?

Every body is different – ​​and that also applies to how it processes nutrients. Your DNA determines how well your cells' own protective systems work. Some people have a genetic predisposition that leads to a higher need for antioxidants like selenium. This is important for effectively protecting cells, especially skin cells, from free radicals. The Skincare DNA Metabolism Test from mybody-x provides you with precisely this information.

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Do you want to know exactly how your genes influence your individual nutritional needs? The mybody-x Skincare DNA Metabolism Test gives you personalized insights and helps you to specifically support your health.