How Selenium Boosts Mood and Mental Health
Unlock the Secrets: How Selenium Boosts Mood and Mental Health
Selenium is an essential trace micronutrient that your body cannot make on its own. Although the recommended dietary allowance (RDA) of selenium is only 55 micrograms (one microgram is equal to one-millionth of a gram, for reference), a selenium deficiency can negatively impact your mood and mental well-being.
Researchers estimate that up to one billion people worldwide don’t have enough selenium in their diets due to low levels of the mineral in soil [1]. We rely on dietary sources, including some nuts, seeds, green vegetables, and mushrooms, for selenium intake. If crops are not grown in soil that has adequate levels of the mineral, your food will not either (and neither will your food’s food if you are a meat eater).
Below, we explore the specific role this essential mineral plays in mood regulation and how a high-quality organic selenium supplement may be able to help you reach your health goals.
How Liquid Selenium Can Enhance Mental Health
Selenium has two powerful qualities that influence our moods: the ability to fight oxidation and thyroid function support.
Potent Antioxidant
When faced with a stressor, the body releases several hormones, called glucocorticoids, that help control our physical and mental responses (“fight or flight”). An elevation in these hormones can induce mitochondrial respiration and oxidative phosphorylation in the brain – AKA neuronal oxidative stress [2].
The brain is particularly vulnerable to oxidation due to its high oxygen requirements, which can lead to neurodegenerative diseases such as Alzheimer’s and multiple sclerosis [3]. Oxidation in the brain has also been linked to schizophrenia and Parkinson’s disease [4] as well as the development of depression [5].
In several recent studies, selenium has been shown to help neutralize glucocorticoids and mitigate the associated oxidative stress they cause in the brain [3], therefore supporting short and long-term mental wellness.
Thyroid Support
The thyroid gland produces hormones that regulate metabolism, energy levels, and brain function. Research shows that even slight changes in proper thyroid function can increase the risk of mood disorders, including depression and bipolar [6], due to its impact on neurotransmitters and brain chemistry.
Selenium contains selenoproteins, which are involved in the optimal function of thyroid hormones and cellular homeostasis. Researchers often find a connection between low selenium levels and various thyroid diseases and are currently exploring selenium supplementation as an effective management option [7].
Things to Consider Before Taking Liquid Selenium
Although significant research supports selenium supplements for mood regulation, it’s important to consider your body’s specific needs. You may want to start by asking your doctor to order a blood test that measures selenium levels so you can assess your dietary intake.
If the results show that you are deficient in the mineral, ask your healthcare provider if a high-quality organic selenium supplement is right for you.
References (7)
- Shreenath, A. P., Hashmi, M. F., & Dooley, J. (2023, October 29). Selenium deficiency. StatPearls - NCBI Bookshelf.
- Spiers, J. G., Chen, H. C., Sernia, C., & Lavidis, N. A. (2015). Activation of the hypothalamic-pituitary-adrenal stress axis induces cellular oxidative stress. Frontiers in Neuroscience, 8.
- Torres, D. J., Alfulaij, N., & Berry, M. J. (2021). Stress and the brain: an emerging role for selenium. Frontiers in Neuroscience, 15. https://doi.org/10.3389/fnins.2021.666601
- Benton D. Selenium intake, mood and other aspects of psychological functioning. Nutr Neurosci. 2002 Dec;5(6):363-74. doi: 10.1080/1028415021000055925. PMID: 12509066.
- Turan E, Karaaslan O. The Relationship between Iodine and Selenium Levels with Anxiety and Depression in Patients with Euthyroid Nodular Goiter. Oman Med J. 2020 Jul 31;35(4):e161. doi: 10.5001/omj.2020.84. PMID: 32802419; PMCID: PMC7418102.
- Kuś A, Kjaergaard AD, Marouli E, Del Greco M F, Sterenborg RBTM, Chaker L, Peeters RP, Bednarczuk T, Åsvold BO, Burgess S, Deloukas P, Teumer A, Ellervik C, Medici M. Thyroid Function and Mood Disorders: A Mendelian Randomization Study. Thyroid. 2021 Aug;31(8):1171-1181. doi: 10.1089/thy.2020.0884. Epub 2021 May 26. PMID: 33899528; PMCID: PMC7612998.
- Wang F, Li C, Li S, Cui L, Zhao J, Liao L. Selenium and thyroid diseases. Front Endocrinol (Lausanne). 2023 Mar 24;14:1133000. doi: 10.3389/fendo.2023.1133000. PMID: 37033262; PMCID: PMC10080082.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.
Dr. Edward Group, DC
FOUNDER | HEALER | ADVOCATEDr. Group, DC is a healer and alternative health advocate, and an industry leader and innovator in the field of natural health who is dedicated to helping others. He is a registered doctor of chiropractic (DC), a naturopathic practitioner (NP), and proud alum of Harvard Business School and MIT Sloan School of Management. Dr. Group, DC is the founder of Global Healing – a mission and vision he has shared through best-selling books and frequent media appearances. He aims to spread his message of positivity, hope, and wellness throughout the world.
