Selenium: How Much Is Optimal For Health?
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- Опубліковано 14 чер 2021
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Papers referenced in the video:
The role of mitochondrial DNA mutations and free radicals in disease and ageing
pubmed.ncbi.nlm.nih.gov/23432...
The Hallmarks of Aging
pubmed.ncbi.nlm.nih.gov/23746...
Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids
www.ncbi.nlm.nih.gov/books/NB...
Dietary and serum selenium in coronary heart disease and all-cause mortality: An international perspective
pubmed.ncbi.nlm.nih.gov/33377...
Association between selenium intake, diabetes, and mortality in adults: findings fromNational Health and Nutrition Examination Survey (NHANES) 2003-2014
pubmed.ncbi.nlm.nih.gov/34039...
Dietary Antioxidants, Circulating Antioxidant Concentrations, Total Antioxidant Capacity, and Risk of All-Cause Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Observational Studies
pubmed.ncbi.nlm.nih.gov/30239...
Food Intake and Serum Selenium Concentration in Elderly People
pubmed.ncbi.nlm.nih.gov/16391...
Effect of long-term selenium supplementation on mortality: Results from amultiple-dose, randomised controlled trial
pubmed.ncbi.nlm.nih.gov/29454...
Baseline serum uric acid level as a predictor of cardiovascular disease related mortality and all-cause mortality: A meta-analysis of prospective studies
pubmed.ncbi.nlm.nih.gov/24125...
Repeated measurements of serum urate and mortality: a prospective cohort study of 152,358 individuals over 8 years of follow-up
pubmed.ncbi.nlm.nih.gov/32295...
Effect of Aging on Serum Uric Acid Levels: Longitudinal Changes in a Large Japanese Population Group
pubmed.ncbi.nlm.nih.gov/12242... - Наука та технологія
This was really good info. A lot of other channels just tell you selenium is important, but without finding an optimal dose, it's hard to get the most out of their recommendations. Combining your data with the studies is a practical and convincing way to get the answer. Thanks for the video!
very nice, thank you for the great work
Most in depth and to the point info!✌️thanks!
Thanks Nicholas Steel, spread the word!
Thank you very much for sharing this Michael!
Thanks Matthew!
Wonder info. Can’t get enuf of your videos. Great job👍👍
Thanks Mike, I've been supplementing and will now lower the dose for sure. Great info, thanks for sharing.
Superb. Super helpful and clear.
Thanks Rt L!
You rock Dr. Lutsgarten!
Thanks Think&Grow Healthy!
Thank you for your work!
Thanks for watching, ArchBack!
Great video. Thankyou.
Just to update, I stopped eating the Brazils, checked daily supplement and found it contained 200mcg! so stopped that for 7 days. I didn't stop eating steak and eggs but did stop the sardines. Toe swelling reduced within 5 days, not visible after 7 days. Stinky pee reduced within same time frame and now 'normal' levels. I have found real difficulty in sleeping for periods longer than 3 hours though. Going back to 200mcg every 2 days and staying off the Brazil nuts now until clear and stable.... thanks again.
any updates ?
@@incorectulpolitic So nearly two years on, I started back on the Brazil nuts again for a while and symptoms re-appeared so came off the those completely. Take the 200mcg supplement every other day and no probs.
what form of selenium supplement do you take from which brand ? Do you feel any positive health effects from the selenium supplement ?@@spandon
@@incorectulpolitic It's a UK brand Phoenix Nutrition 'Daily Essentials' a daily multi-vit/mineral, the source of the Selenium within it is Selenomethionine 200mcg. I can't tell any positive gains tbh but I can confidently say that long-term overdosing on Selenium is easily done and the effects are/can be seriously deleterious. Research Selenium toxicity for evidence...Some villages in Italy were over exposed due to water contamination and the cases were well studied.
Very nice! Thank you for sharing 🙏💪💪❤️
Informative! Thank you.
Thanks Weimin Yang!
The best video on selenium
Thank you for your detailed research and analysis. I just got my selenium blood lab results back and they are too high. I will be cutting back now.
Brilliant work, many thanks. It's given me some strong clues for some symptoms developed over the last few months, particularly around high uric acid levels (stinky pee etc)... just the last couple of weeks have developed gout like symptoms with swollen itchy toes (just on one foot oddly).. Compared to rda's I've been off the scale! Maybe 50g per day in Brazil's with dark low sugar chocolate, a tin of sardines per day some days, red meat (inc pork) twice a day and at least three eggs per day.... every day. Damn I need to reduce and detox asap..... thanks again....
thank you
Hello Mike I'm trying to get into supplements business but I want to learn first about how the whole thing works,hope you make videos on all the Vitamins,Minerals and Other Nutrients so we can all learn in depth on how they all work together to give us optimal health.
Hi Nancy. My opinion on that is blood testing should be used in conjunction with any supplement program, to see if it has a net detrimental, neutral, or positive impact on health. Otherwise, it's just a guess based on studies in other people.
inhibiting IGF-1 signaling and the methionine restriction effects of selenium are very promising/ advantageous.
Might be able to relax on the fasting and not worry about meat consumption as much.
As always, great video. The main issue I have with my daily selenium consumption is the huge variability in selenium content per Brazil nut. The “average” Brazil nut is reportedly around 5g, but the selenium content per nut can vary very dramatically. I can track my selenium intake from other dietary sources to a fairly close number. However, with 1-2 Brazil nuts added in, the total Selenium intake can be all over the place. From too low to too high.
Thanks rvdt4ever. Yes, I understand that, and adjust my Brazil nut intake accordingly (4-6g/d) to eat ~180 mcg/d.
@@conqueragingordietrying1797 Thx, It’s similar to what I try to do. I always buy the same Brazil nuts, but have never seen selenium information on my brand or any other brand. I try to take 5gr of Brazil nuts every day, which in my case equals to 2 of them. However, I have seen numbers that report selenium content for 5gr of Brazil nuts anywhere from 20 to 500. Going to have to find a vendor that has that information.
@@rvdt4ever I didn't post this data in a video (yet), but my blood levels of selenium, despite potentially less than reported selenium in things like Brazil nuts, was 1.78 umol/L, which is higher than the "optimal" value of 1.3 umol/L that was reported in the meta-analysis study in the video.
Yeah, we have to be careful with Brazil nuts. But also, any food will contain ONLY what nutrients are available to it from its environment, so that leaves the field wide open... plus aging, degradation, etc., etc., etc.
@@rvdt4ever AIUI the level of Se in Brazil nuts depends entirely on the Se content of the soil which can vary enormously. Consequently nuts from trees within a few hundred yards of each other can go from having zero Se to toxic level within the same plantation. I doubt that the brand knows which plantation their nuts come from - at best they'd buy from a marketing cooperative, probably from several depending on price. They might also buy from a wholesaler who could be sourcing from anywhere. I prefer to get my Se from supplements since at least I know how much I'm getting.
Thanks Mike! Great video! Do you take breaks in your Selenium diet?
Thanks Aziz, but breaks? I don't understand the question?
Hi Michael. How do you avoid BPA inside the sardine tins? Or is BPA something that is overblown? Or do you eat 'em fresh? In Morocco you can get fresh grilled sardines for something like a dollar.. maybe two?
Great detail on selenium. I am a convert.
Outstanding as always, and particulalry timely as I've been trying to decide whether to increase my Se intake to counter subclinical hypothyroidism. Your biomarker selection is comprehensive. One curiosity is the glucose finding. How would you reconcile this with the fact that SELENOP excess is associated with insulin resistance? A possible hidden factor in overall mortality is that selenide is evidently more toxic to cancer cells than to normal cells.
Thanks Robert Gipson. Based on the data in the video, it looks like 200 micrograms/d is my upper limit for selenium, with the exception of the glucose data. However, when considering that 4 biomarkers are going in the right direction, I need to pick my battles and go after other nutrients that may be affecting my insulin sensitivity.
@@conqueragingordietrying1797 Your biomarkers are well selected, and your resultant decision logical. Thanks very much.
@@Celtokee Thanks Robert Gipson!
Which supplement form of selenium would you recommend taking if you cannot get it from diet?
Digestive impairment may mean that dosage of selenium needs to be increased.
I also wonder if timing of the selenium containing meal makes a difference? Some compounds are better used by the body based on circadian rhythms. Also there is a synthetic relationship between some micronutrient and anti oxidants as well as macros. Is there anything that improves bioavailability and functionality?
Seems that depending on calories, either brazil nuts or some form of supplementation may be needed if low calorie diet to reach optimal levels. But if high calorie depending on foods perhaps supplementation need be avoided.
Please do one on Milk Thistle! This1 was great.
Thanks LC2 C. My experience with milk thistle isn't great-I used the seeds to try to lower liver enzymes, but it didn't work. Do you have specific studies for milk thistle that could be presented?
Do you have an example of your current nutrition plan and rational behind the quantities and choices? Maybe even future modifications?
Hey I am L., I have lots of videos on that, for the latest update with some of that info, see
ua-cam.com/video/G5zXa4DLvjY/v-deo.html
I'll go more into detail about my current diet in conjunction with my next blood test in late June.
HIi like your videos. It would be nice to see the conculsion or results at the end of the video. I do watch and can understand the whole video but sometime just like to get the end results, summary or conclusion.
Thanks Shan, I will make more of an effort to do that!
Very interesting and useful! Great job! But I find it very curious that blood glucose should decrease while uric acid increases with rising selenium intake. I thought these 2 values are correlated, ie rise/fall together? Also, is it possible that people with premature graying hair might benefit from more selenium, since hydrogen peroxide is implicated in hair graying?
Thanks Somebody Else. In 38 blood tests since 2015, glucose is not significantly correlated with uric acid in my data (p=0.10). I'm not sure about the greying hair-selenium link, as many other factors are involved.
@@conqueragingordietrying1797 Noted. Thank you!
Can you please add the northwest soils and waters have been found to be selenium toxic. These states also have high rates of als diagnosed. There is concern over spread through rainfall. Research also expects a rise in als diagnosed. Foods and water may contain more selenium than expected.
Huh. Lot to learn here...
Is there a “rule of thumb” number of how much it costs/gives to have Selenium in the right range, vs. too low or too high? Are we talking months? Years?
What I am going after is very rough estimates, order of magnitude-stuff. For example, I have heard about 5 years for Metformin. I have also heard higher numbers for Metformin, but for me, knowing that we are potentially in the “year range” makes it something that is very high on my prioritization list.
Just checked Selenium levels in food, 4 Eggs for breakfast and 150+g meat for dinner gets me over 120 mcg, so close enough I guess...
Had been taking 200mcg daily for about three months and found a significant reduction in glucose, but also a weight gain. It appears some of the excess glucose was converted to fat of some type. Also experienced smelly urine towards the end of this period. I did not know what was a possible cause, until now. I'm not clear on whether smelly urine is a bad thing, besides being unpleasant. My kidneys are tested reguarly and show no issues. On the other hand, I also saw a reduction in inflamation and skin infections, both of which I am prone to get. One area in particular has been a painful recurring issue off and on for years and this was the only change that worked. Very happy with that. But 200mcg a day on top of dietary silenium is probably too much. I will cut the dose in half and give it another threee months.
Hi. How has it been with 100mcg a day of selenium? Any difference?
What do you think about Tung Oil or lipid selenium?
Can you give me any suggestions on how to fix my cervicogenic headache I've had for a few months now? Otherwise fit and healthy.
Curious because I get these too. I get them outside sometimes walking before my body is warmed up, but I do pinpoint massage my occiput with just fingertip pressure and they are short lived but are enough to briefly stop me in my tracks.
@@kathrynmcmorrow7170 thanks for your comment. Mine kind of resolved on its own in three to four months and has never come back since. I think it was probably just a stressful time in my life. I figured out ways to take it out more than 99% better. No headache anymore.
sodium selenite supplementation similar effect methionine-restricted
❤️
P.S you should look at Alpha Ketoglutarate, Calcium Alpha Ketoglutarate, Creatine Alpha Ketoglutarate. All of the AKG and what it can be bound to - the effects.
AKG isn't the supplement that it's hyped up to be. It extends lifespan in female mice, but not males. See this video for that data:
ua-cam.com/video/NreBsyaj0l0/v-deo.html
@@conqueragingordietrying1797 I recall that it was reported that male mice had greater health span / reduced frailty compare to the controls in the AKG study. Increasing health span is my primary goal.
Nonetheless, I don't know that mice studies are good predictors of effects in humans. Short lived species do not seem to be a good proxy for life extension of long lived species as evidenced in some of the calorie restriction studies. Calorie restriction caused significant life extension in the short lived species (mouse lemur), but not the long lived species (monkeys).
I believe that there is a human AKG trial underway.
@@jackbuaer3828 From the paper, "Reduction in frailty is more dramatic than lifespan extension"
www.cell.com/cell-metabolism/pdfExtended/S1550-4131(20)30417-4
@@conqueragingordietrying1797 yes frailty reduction = longevity,very important if not one of the most important markers.
Calcium and Phosphorus metabolism dysfunction seems to play a role in aging.
If this is true, it might help with that.
pubmed.ncbi.nlm.nih.gov/8676818
www.ncbi.nlm.nih.gov/pmc/articles/PMC5732704/
link.springer.com/article/10.1007/s00005-016-0406-x
phys.org/news/2020-07-self-eating-stem-cells-key-regenerative.html
www.nature.com/articles/s41467-020-19360-1
www.ncbi.nlm.nih.gov/pmc/articles/PMC7425480/
onlinelibrary.wiley.com/doi/full/10.1111/acel.13059
escholarship.org/uc/item/6zx342cd
www.atsjournals.org/doi/10.1165/rcmb.2017-0238OC
www.ncbi.nlm.nih.gov/pmc/articles/PMC5657141/
Lot of maybes in these studies.
I want to know more about it.
Great stuff. Lowest all-cause at 1.3µmol though? That's some knicking point but some people benefited at higher levels and some didn't. So depending on other factors you might not want to go higher, but if you fixed other factors, you very much ought!
That later graph from Gonzales et al. Is showing us something like 90% of people taking around 166µg of Se per day FAILED at reaching 103, and half of those probably didn't even land 80. We don't really have enough data points above your 166 mark: it's only 7 data points, so this is me giving my best heuristical shot. Yet I have to disagree with your conclusions.
Uric acid is an anti-oxidant and not a health marker bringing doom by increase. More of it might be a correlation resulting from it trying to deal with prooxidative amounts of selenium.
I'm saying all this is meaningless unless one starts to measure GSH, oxidized glutathione (GSSG) and GPx - where selenium would be directly involved. Glycine intake should be treated as a confounder and the tests repeated at different doses.
The biggest confounder here, at least in the first few graphs, is body weight. Did Gonzales adjust for body weight? Study is behind a paywall.
By their own admission in the freely readable results section: "Results: Selenium intake and serum concentration were both within the normal range. The major contributors to selenium intake were cereals and bakery, fish and shellfish, meat and meat products and dairy products. All of them except cereals were also associated to serum selenium. Intake of animal protein, but not the vegetable one, contributed to serum selenium. " In other words, they just discovered/overlooked antinutrients and the actual intake never matched the alleged ones. Cereals have a high content on phytic acid which binds minerals such as iron and zinc, may decrease bioavailability of trace elements such as Se. It is based of questionnaires, so it's made up anyway.
i had just bought 200mcg selenium capsules... RIP... will buy 100mcg ones next (only getting 60mcg from my diet daily)
luckely they were cheap
Dang! I like Brazil nuts. This may explain my RDW-CV problem. I have been taking a 200 mcg sup, and eating maybe 6-10 Brazil nuts a day. I am a big guy, but not big enough to make that okay. I guess I will stop the supplement and have 2 nuts. Thing is, selenium always made me feel better. I probably need to go cold turkey for a few weeks...then a couple nuts.
I'd recommend blood testing, to see if removing the selenium supplement makes a dent...
Going to try 1000 mg daily as I have one tooth amalgam (mercury) filling.
How to reduce e hydrogen peroxide, I think that's the key
It would be really interesting to see a video tutorial on blood tests and how to diy read/“fix” them for optimal health, so that the average person can improve.
🙏thanks
Hey Lodi Mattia, I have lots of videos related to that-for my most recent update, see:
ua-cam.com/video/G5zXa4DLvjY/v-deo.html
More recent data will be presented in conjunction with my next blood test at the end of June.
Did you decide to reduce nuts or sardines intake?
As a vegan, would 2 Brazil nuts put me over 200ug per day considering trace elements from other foods?
You can track your dietary intake with tools like cronometer.com or myfitnesspal-that will tell you the answer to your question...
I’m a vegan too. Yes , It looks like 2 Brazilian nuts would put me over: lettucevegout.com/vegan-nutrition/selenium/#vegan-food-sources-selenium
If you calculate it let me know. In my case, checking my diet on a conversion table just with grains, nuts and legumes, it puts me over 200 fairly quickly
@@viracocha2021 Ok, so based on the data presented in the video, you may want to limit your selenium intake to no more than 200 micrograms/day.
Wouldnt worry to much if you go over 200ug some days. Just dont do it EVERY day.
What kind of selenium did you use? L-selenium metionine, selenite.or....?
Neither. As mentioned in the video, I get 70% of my daily selenium intake from brazil nuts and sardines.
@@conqueragingordietrying1797 How is the variability in those sources? I know some nutrients there is little variability but others there is notable variability from food sources.
@@conqueragingordietrying1797 Thanks!
@@conqueragingordietrying1797 how many Brazil nuts do you consume for optimal results?
@@diamond_s Great one among Brazil nuts depending on location grown. And since it is a very rich/concentrated Se source, I would not use it. You can take between 100 and 300ug out of 3 nuts and that's unacceptable level of variance for most.
We use peroxide to clean cells, but its a cycle
Selenium is required for proper Thymus function and T cell production. Too little means faster thymic involution, too much means faster thymic involution.
Would really like to know the optimal amount for human thymic maintenance.
Can you please post the links to those studies? If there's enough data, I may make a video about the thymus-selenium link!
@@conqueragingordietrying1797 I am trying to track them down, but its proving difficult.
I remember one of the studies was about Selenium and Boron, Mitochondrial uncoupling proteins/thymic uncoupling proteins, brown fat and immunity.
How Boron and Selenium were important for thymic development and maintenance, but damaging in high doses.
A quick scan turned up some links to immune function, but not the exact studies I wanted.
I'll check tomorrow, after work. I probably have it on one of my external hard drives, as I download a lot of them.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3560698/
www.ncbi.nlm.nih.gov/pmc/articles/PMC7122104/
academic.oup.com/jn/article/133/5/1457S/4558526
www.ncbi.nlm.nih.gov/pmc/articles/PMC3169015/
www.ncbi.nlm.nih.gov/pmc/articles/PMC3277928/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2866081/
www.ncbi.nlm.nih.gov/pmc/articles/PMC4339817/
@@darkhorseman8263 No worries, when you find more, please post them, to share the knowledge!
@@conqueragingordietrying1797
Great. Now I can't sleep. Guess I'll slowly work my way back through Selenium, brown fat, and mitochondrial/thymic uncoupling protein studies until I find the one I remember.
www.pnas.org/content/117/20/10789
journals.plos.org/plosone/article?id=10.1371/journal.pone.0039382
www.mdpi.com/2218-273X/10/4/658/pdf
pubmed.ncbi.nlm.nih.gov/15650415/
Well, I found some studies of Boron and Thymus interactions through foxn1 gene, but these are in ostriches(lol), and don't have the selenium. The original I read was humans and showed a role for both Selenium and Boron.
pubmed.ncbi.nlm.nih.gov/30094741/
pubmed.ncbi.nlm.nih.gov/25665795/
Foxn1 gene in the ostriches does the same thing in humans.
www.biorxiv.org/content/10.1101/2020.03.17.995357v1.full
www.sciencedaily.com/releases/2016/08/160822124942.htm
I hate it when my brain does this.
Better stop spamming you until I find the exact studies.
Just discovered my selenium is 134 / 1,69 (without supplementation) and freaking out........
Dr Lustgarten,
is 200 mcg , ok
Hi Linda, the point of the video is to use blood testing to help determine how much selenium may be optimal. Everything else is just a guess.
@@conqueragingordietrying1797 oh
So sorry,
I watched the video again
and it it was clear the second time,
thank you for your reply,
You have the best video's
On UA-cam.
@@lindapestridge3073 Thanks Linda!