Dermascope Selenium July 2012
- 1. Foundations Minerals Selenium by Elina Fedotova S elenium was discovered in 1817 and named after the ancient According to the Food and Drug Administration (FDA), most moon goddess, Selene, because of its silvery color. This trace people in the U.S. get enough selenium from their diets. The mineral is vital to human health and offers a host of benefits amount of selenium in plants and grains varies according to the for healthy skin. amount of selenium in the soil; in North America soil selenium Selenium becomes an important antioxidant enzyme when levels are generally high. Parts of China and Russia, however, have it combines with proteins and is turned into selenoproteins. The low selenium levels in their soil and selenium deficiencies are of- antioxidant properties of these enzymes help prevent cell dam- ten reported in those areas since the food there is mostly grown age from free radicals. In addition, these same properties are be- and eaten locally. Selenium can also be destroyed by food pro- lieved to improve the elasticity of the skin and help protect it from cessing techniques. collagen and elastin degeneration. Selenium can also work as an Because the content of selenium in food depends on the anti-inflammatory. A study reported in the journal Hormone and selenium content of the soil where plants are grown or animals Metabolic Research considers selenium beneficial for reducing in- raised, the selenium content of the same foods can vary. Take Bra- flammatory conditions like acne, psoriasis and eczema. zil nuts: they can contain up to 544 micrograms of selenium per Selenium has also been used to fight rosacea. Since this skin ounce, or they can contain far less. Due to their high selenium problem is considered to be an immune system disorder, seleni- content, the Office of Dietary Supplements at the NIH advises um’s antioxidant effects could help to reverse this condition and only occasionally eating these nuts. others like it by boosting the immune system. Selenium can report- Because humans do not require a large amount of selenium, edly neutralize toxins like cadmium, mercury and arsenic, as well. the Institute for Medicine of the National Academies (IOM) recom- According to Karen E. Burke, M.D., Ph.D., of the Mount Sinai mends 55 micrograms a day for adults. In his book The Wrinkle School of Medicine's department of dermatology, when taken with Cure, Dr. Nicholas Perricone, M.D., recommends up to 200 mi- vitamins C and E, selenium can help protect the skin against sun crograms a day. damage and skin cancer. Moreover, it may actually help reverse Selenium deficiencies are rare in the U.S. and are seen more discoloration and wrinkles in aging, sun damaged skin. Together often in countries like China, where the concentration of selenium these antioxidants appear to help accelerate the skin's natural re- in the soil is low. When selenium deficiencies do occur, they can pair systems and prevent more damage. lead to heart disease, hypothyroidism, and a weakened immune According to the University of Maryland Medical Center, not system. There is evidence, however, that selenium deficiency is only is selenium a potent antioxidant – it is also an immune system not usually the only cause of illness. Rather, it is believed to make booster that produces disease-fighting white blood cells and helps the body more susceptible to disease caused by other nutritional, thyroid hormones function properly. Some studies show selenium biochemical or infectious stresses. can even help fight cancer. For example, selenium can be used to The upper limit (UL) for selenium set by the IOM is 400 mi- foundations | minerals treat cold sores and shingles caused by the herpes virus. Indeed, crograms per day for men and women 19 years and older. The UL a double-blind study found that when seniors took it along with is the maximum intake suggested to avoid adverse health effects. the mineral zinc they had significantly fewer infections over a two When considering your selenium intake, I recommend us- year period (Girodon Fet al 1997). When taken together, zinc and ing only whole food sources. Remember that selenium is a trace selenium supplementation cut the number of infections by nearly mineral, which means that the body needs only small amounts two-thirds, compared to a placebo. Selenium is also used to speed to receive its benefits. Moreover, taking concentrated synthetic up burn wound healing. selenium supplements can result in selenosis and with it, stomach On average, adults contain about 20 milligrams of selenium. upset, hair loss, white spots on nails, breath that smells like garlic, Most of this is concentrated in the kidneys, liver, heart, spleen and fatigue, irritability and mild nerve damage. testes. Good food sources of selenium include organ meats, fish and shellfish, muscle meats, whole grains, cereals, garlic, some Sources: nuts, dairy products and vegetables such as broccoli, mushrooms, cabbage, onions, asparagus, celery and tomatoes. It is also present skin-care-vitamins-antioxidants in staple foods like corn, wheat and soybeans as selenomethionine, The Wrinkle Cure, Nicholas Perricone, M.D. the organic selenium analogue of the amino acid methionine. The Office of Dietary Supplements at the National Institutes of Health (NIH) generally considers this form of selenium to be best absorbed and used by the body. July 2012 | DERMASCOPE 67