Selenium is a supplement that is frequently discussed, particularly in the realm of sports nutrition. Still, it is steadily rising as one of the best options for promoting general health.
Even though it is only needed at very minute levels, this trace mineral significantly impacts our well-being.
However, a standard query in the community—and one sought after by everyone in the fitness industry—is whether selenium aids in weight reduction.
We’re breaking down all you need to know about the connection between selenium supplements and weight loss, even if it might not be the magic cure to help you lose weight that quickly!
What Does Selenium Do?
Most people aren’t even aware that selenium is necessary for proper bodily function. So, before we get into why supplementing with selenium, it is crucial to first look at what selenium truly is.
Selenium is incorporated into selenoproteins. This group of 25 proteins plays essential roles in oxidoreduction reactions and biochemical and physiological functions in immunity, reproduction, cognition, and thyroid health. In all of these, Selenium is a trace mineral. This means the body only needs minimal amounts of it to take care of all the functions as mentioned earlier, properly.
Additionally, selenium functions as an antioxidant, a catalyst and in enzymatic and structural processes. While selenium is abundant in many food sources, factors like soil quality, precipitation, evaporation, and pH levels affect how much selenium is present in food.
Weight Loss and Selenium
Thyroid Gland
Selenium helps weight loss by supporting the proper function of the thyroid gland. This is achieved by regulating the hormones’ release, which affects how the body uses fats, proteins, and carbs. A functioning thyroid gland aids in weight management.
More precisely, the thyroid aids in controlling metabolism, or the process through which the body turns food into energy and expels calories. According to the American Thyroid Association, persons with hypothyroidism often have a lower basal metabolic rate (BMR) than persons without a thyroid condition. A minor or significant rise in body weight is likely to be seen as a result of the body burning calories more slowly.
The administration of selenium can aid in improving the function of the gland and, hence, reduce the possibility of weight gain, particularly in the case of hypothyroidism.
According to the findings of a study, the issue can be fully solved in the long run. Forty-five participants in the trial took a daily selenium dose for four months. After the trial, 22 out of the 45 patients (nearly 49%) had their normal thyroid function returned. In addition, 83% of those who stopped taking selenium supplements six months later still had normal thyroid function.
Fat Cells
In the hypertrophy and lipogenesis of fat cells, selenium is crucial. Variations in serum selenium have been linked to obesity in several studies. According to a research of 3,214 adults, obese people consumed 31% less selenium than women with average body fat and weight. Insufficient selenium intake in obese and overweight people can be linked to their long-term consumption of foods rich in sugar and fat.
However, supplementing with selenium considerably lowered body fat and body weight. But we must not overlook that losing weight requires a mix of a good diet, exercise, and the right supplements. Selenium cannot bring about significant changes by itself.
Recommended Selenium Dosage For Weight Loss
You might try to change your diet to incorporate more selenium before taking a supplement.
Ensure the nutrient isn’t combined with any other supplements you take before choosing a stand-alone selenium supplement. It is frequently included in multivitamins and mineral supplements, for instance.
Older and more recent studies both support the safety of regular doses of the best selenium supplement for weight loss, which typically range from 100 to 200 mcg daily.
Eating two Brazil nuts daily will provide the same amount if you want to follow a diet. These nuts might provide additional health advantages because they are abundant in other minerals and good fats.
Remember that since they contain so much selenium, you should limit your intake to no more than five Brazil nuts per day, or around 400 mcg.
Takeaway
Adding selenium-rich meals or a selenium pill may be highly beneficial if you have a poorly functioning thyroid system and struggle with hypothyroidism and weight gain.
However, while the benefits of selenium for weight loss are many, it’s not the only option. A weight-loss journey’s nutrition requirements and activity portions cannot be bypassed entirely by popping some selenium. Time is required for healthy weight loss.
Before taking a supplement, it’s always vital to talk to your doctor to be sure it’s safe and you’re not taking too much. This is true with vitamins and minerals as well.
