Selenium and Zinc Together: Immune & Antioxidant Boost

Why You Need Selenium

Selenium is a trace mineral we need in very small amounts, but it plays a big role in overall health. It’s essential for the thyroid gland, which controls metabolism and energy levels.

As a natural antioxidant, selenium protects the body from oxidative stress, helping lower the risk of chronic conditions like heart disease, diabetes, and certain cancers. It also reduces inflammation, supporting both heart and immune health.

Adequate selenium intake has been linked to sharper memory and better protection against age-related mental decline^[1].

From balancing hormones to boosting immunity, selenium proves that even the smallest nutrients are vital for keeping the body strong, healthy, and protected from long-term damage.

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Why You Need Zinc

Zinc is an essential mineral that your body cannot make on its own, so you must get it from food or supplements. It’s present in every cell and supports many important functions like enzyme activity, protein building, DNA formation, and wound healing.

Without enough zinc, vital processes such as metabolism, digestion, and nerve function may slow down, affecting overall health.

Zinc is especially important for immunity, helping your body fight off bacteria and viruses. It also supports healthy skin by promoting the growth of new cells and plays a key role in your sense of taste and smell. In addition, zinc helps control inflammation, lowering the risk of long-term health issues.

Also Read: Does Zinc Help the Immune System

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What Are The Benefits of Selenium and Zinc?

Image Credit: Benefits of Selenium and Zinc

Immune Function

Selenium and zinc are essential for a robust immune system. They work together to enhance the body's defense mechanisms, making it easier to fend off infections. Zinc, according to a 2008 study, plays a crucial role in the development and function of immune cells^[2]. The study

Zinc affects multiple aspects of the immune system (10). Zinc is crucial for normal development and function of cells mediating innate immunity, neutrophils, and NK cells. - Ananda S Prasad.

Selenium, on the other hand, helps regulate these cells, ensuring a balanced immune response. A 2008 study admits^[3];

Se is involved in regulating oxidative stress, redox, and other crucial cellular processes in nearly all tissues and cell types, including those involved in innate and adaptive immune responses... - Peter R Hoffmann, Marla J Berry.

Digging deeper, we found that the health benefits of selenium and zinc extend to reducing inflammation and supporting respiratory health, which is particularly important during cold and flu season.

Antioxidant Defense

Selenium is a powerful antioxidant, protecting cells from damage caused by free radicals^[4]. This protection is vital in preventing chronic diseases and slowing down the aging process. Selenium, therefore, helps in maintaining overall health and preventing oxidative stress.

Thyroid Health

Selenium is crucial for thyroid health; it helps in the production of thyroid hormones. These hormones regulate metabolism, growth, and development in the body. A 2017 study paints an even clearer picture, it notes^[5];

In fact, it was found that selenium deficiency decreases the synthesis of thyroid hormones, as it decreases the function of selenoproteins, in particular iodothyronine deiodinases (DIOs), which are responsible for the conversion of T4 to T3. - Mara Ventura, et al.

Fertility and Reproductive Health

Selenium is vital for reproductive health and fertility, particularly in men^[6]. It contributes to the formation of healthy sperm and supports overall reproductive function. For women, selenium helps maintain hormonal balance, for conception and a healthy pregnancy.

Wound Healing

Zinc is renowned for its role in wound healing. It is essential for collagen synthesis, cell division, and immune function, all of which are crucial in repairing damaged tissues. A 2017 study rightly notes^[7];

Zinc plays a major role in regulating every phase of the wound healing process; ranging from membrane repair, oxidative stress, coagulation, inflammation and immune defence, tissue re-epithelialization, angiogenesis, to fibrosis/scar formation. - Pei-Hui Lin, et al.

DNA Synthesis

Zinc plays a fundamental role in DNA synthesis and repair^[8]. It is a component of numerous enzymes that facilitate cell division and growth. This makes zinc an essential nutrient for maintaining healthy cells and tissues, and for preventing mutations that could lead to diseases.

Cognitive Function

Zinc is crucial for cognitive health, influencing memory, learning, and overall brain function^[9]. It is involved in neurotransmitter function and synaptic plasticity. You need these to process information and maintain your cognitive abilities.

Skin Health

Zinc is vital for maintaining healthy skin^[10]. It helps produce new cells, reduces inflammation, and protects against UV radiation. The benefits of selenium and zinc for skin health include promoting clear, healthy skin and preventing conditions such as acne and dermatitis.

In this video, our valued client talks about her journey with WOWMD NutriMax Essentials, showcasing how it has improved her wellness, strengthened her immunity, and helped maintain her vitality.

READ MORE - Health Benefits of Zinc, According to a Dietitian

Is it safe to take selenium and zinc together?

Selenium and zinc form a power couple - that dynamic duo that works together to magnify their individual health benefits. When you take them together, they create a powerful synergy that enhances immune support and antioxidant defense, among other benefits.

The health benefits of selenium and zinc are, for instance, evident in immune function. Together, they strengthen the body's defenses against infections and help reduce inflammation.

For antioxidant defense, selenium and zinc again prove to be a formidable pair. Their combined effect can help mitigate oxidative stress, which is linked to chronic diseases and aging.

But, there’s more.

Beyond general health, the synergy of selenium and zinc can help in managing skin health, promoting healing, and reducing oxidative damage. Moreover, they are known to support thyroid function and fertility, making them an essential part of addressing certain health concerns.

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Can You Take Selenium and Zinc Together?

The answer is generally yes; it is safe to combine these two essential minerals. Selenium and Zinc complement each other well.

Safety:

Taking selenium and zinc together is typically safe for most people. These minerals work together to enhance each other's benefits without significant interactions. However, stay within recommended dosages to avoid any potential negative effects.

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Dosage:

For adults, the recommended daily allowance (RDA) for selenium is about 55 micrograms, while zinc is around 8 milligrams for women and 11 milligrams for men. Don’t exceed the upper intake levels, which are 400 micrograms for selenium and 40 milligrams for zinc.

Potential Side Effects:

While selenium and zinc are beneficial, excessive intake can lead to side effects. High doses of selenium may cause digestive upset, hair loss, or a metallic taste. Excessive zinc intake can result in nausea, cramps, or interference with copper absorption.

• Selenium excess: GI upset, hair loss, nail brittleness, garlic breath in selenosis (chronic very high intake).
• Zinc excess: nausea, cramps, reduced copper absorption → anemia/neuropathy long-term.
• Drug interactions: zinc can interact with certain antibiotics and penicillamine; selenium may interact with anticoagulants — advise the clinician to check.

Choosing the Right Supplements

For the best results with selenium and zinc supplements, you have to pick high-quality supplements. To do that, consider factors like bioavailability and dosage to ensure you're getting the most effective form.

Look for products that clearly list their ingredients and dosages, aligning with the recommended daily allowances. This is particularly important if you aim to take selenium and zinc together for their synergistic effects.

You also might want to talk to your doctor to ensure safety.

Did You Know?

• Selenium and zinc work together to boost immunity, reduce inflammation, and protect against oxidative stress.
• Zinc aids wound healing and DNA synthesis, while selenium supports thyroid and cognitive health.
• Brazil nuts are rich in selenium, and seafood and meat are great sources of zinc.
• Taking them together is safe within recommended doses, enhancing overall health benefits.

Food Sources of Selenium and Zinc

Image Credit: Top Selenium and Zinc foods

Incorporating selenium and zinc into your diet is a great way to enjoy the health benefits of these minerals. For selenium, Brazil nuts stand out as a powerhouse, while seafood, meats, and poultry are also serve as excellent sources.

For zinc, seafood, red meat, and dairy products provide a rich supply, along with legumes, nuts, and seeds. These foods not only support immune function and antioxidant defense but also contribute to healthier skin and overall well-being.

READ MORE ABOUT - What Foods Are High in Zinc?

Selenium & Zinc Checklist:

• Sources: Brazil nuts, seafood, meats (Selenium); red meat, seafood, legumes, nuts (Zinc).
• Daily Intake: 55 mcg for Selenium (adults); 8 mg for women, 11 mg for men (Zinc).
• Take with Food: Take both with meals for better absorption.
• Limit Intake: Do not exceed 400 mcg of Selenium; 40 mg of Zinc daily.
• Consult a Doctor: Consult a healthcare provider before starting supplements, especially if you have thyroid issues or immune conditions.

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