Zinc is a so-called transition metal and is a popular corrosion protection. Selenium is a non-metal, but it is usually found in metal sulphides. In printers and in semiconductor manufacturing, it is an important substance.
Yes, that doesn’t help us for our body now. But: Zinc and selenium are also important trace elements. Here they are surprisingly similar in effect.
Zinc is important for metabolism in our body and is a component of countless enzymes. It is essential:it cannot be produced by our body and we have to feed it into our organism.
The same paragraph can be taken word for word for selenium.
So it is quite obvious to take the two together. But is this recommended and what does this combination do in our body? Let’s look at this together. But first, a brief overview of what you need zinc for and what selenium can do.
For this you need zinc
Zinc has a major role in metabolism. It is irreplaceable for sugar, fat and protein metabolism. In addition, your body needs zinc to build up the genetic material and also to grow cells – you probably know zinc-containing wound ointments here. Likewise, your immune system needs zinc and some hormones don’t get far without the metal.
In the immune system, it is very exciting that zinc not only strengthens it, but can necessarily weaken it. Zinc regulates the immune system and dampens inappropriate defense reactions that accidentally target your body. Without zinc, the immune system would be like an incorrectly adjusted faucet: it would either be much too hot or much too cold.
Much of the nutrient can be found mainly in oysters, liver, soy or some cheeses. You can still find a lot of zinc in oatmeal, beef and Brazil nuts as well as lamb, lentils, corn and roasted peanuts.
As already mentioned, zinc is often prescribed for wound healing. Likewise, it is also an important remedy for Wilson’s disease, in which copper is deposited on some organs and the nervous system. Zinc regulates copper absorption in the metabolism.
And selenium can do that
Again, selenium is not so dissimilar to zinc. It also plays a role in many processes in the body. It protects above all against the free radicals and thus has an antioxidanteffect. Without selenium, it becomes difficult with the production of thyroid hormones. Men also need the nutrient for normal sperm production.
Via the thyroid gland, it is therefore also extremely important for the metabolism. Without selenium, the effective thyroid hormone T3 (triiodothyronine) is not produced. Thus, the thyroid function is reduced and the metabolism noticeably weakened.
Overall, selenium also contributes to the maintenance of normal hair, normal nails, normal functioning of the immune system and normal thyroid function.
For a while, it was also said that the excess addition of selenium has a positive effect on some cancers. Here, however, it is now clear that the development of other carcinomas is not unlikely. At higher doses, therefore, an inconsidated or at least ambivalent finding remains.
The situation is different with Hashimoto’s disease, in which no selenium should be additionally absorbed, but the usual recommendation for the selenium daily dose should at least be adhered to.
In addition, a whole range of organ systems and bodily functions are affected. These include the growth, the nervous system, the reproduction or fertility of men, the immune system, the liver and also the blood.
Selenium and zinc together: The combination
Individually, they are already necessary in many places and have a very positive effect. What does that look like in combination?
Since zinc stabilizes your immune system, it is also not unimportant in Hashimoto’s thyroiditis. With Hashimoto’s, the infections accumulate and the general condition also gets worse. Zinc can certainly help here and may therefore be prescribed by doctors in doses of 20-25 mg per day. It is important to note that your doctor can use blood tests to determine whether you should refresh your household here.
In the stabilization of the immune system, common nutrients such as iron, magnesium, vitamin C, vitamin E, vitamin B complexes and vitamin D are also added. Vitamin D in particular should not be underestimated here, as Hashimoto’s disease can interfere with vitamin D absorption. The anti-inflammatory effect is still a nice bonus here: after all, thyroiditis is exactly such an inflammation of the thyroid gland.
However, it is important to be careful when taking at the same time of day for some nutrient combinations. Selenium and vitamin C are not compatible. The effect of vitamin C is weakened, the selenium content can be completely lost. That’s why it often makes more sense to take them with a few hours delay at different times.
For zinc, it is beneficial to take it two hours before or after a low-fiber meal. This helps with the absorption of the nutrient. However, you should not take iron at the same time as zinc. It works well in combination with vitamin C. So you could take iron and vitamin C with one meal and zinc and selenium at the next meal.
At the same time, there are a number of problems that you can suffer if you lack selenium and zinc:
- Eye diseases such as cataracts
- Hypothyroidism (hypothyroidism)
- Heart disease
- Poor wound healing
- High vulnerability to infections until the destruction of your immune system
- Faster aging of your body
- Too little protein
- Permanent, chronic nausea
- Problems with the skin
- Your hair growth leaves much to be desired
- Tinnitus or other ear noises
Sufficient zinc and selenium in food
In addition to supplements, there is a whole arsenal of foods that contain one or the other. However, there are also a few that have both nutrients.
These include fish and seafood. Cancer meat, in particular, can meet your zinc and selenium needs. If you are not a friend of sea creatures or do not tolerate them, chicken, beef and pork help as a halfway decent basic supply.
Dairy products are not the products that will help you tremendously. But a bit of zinc and selenium is already in milk, yogurt and cheese. Since they are suitable as daily nutrient suppliers, they still contribute their share to the supply.
With vegetarian and especially vegan diets, it becomes difficult. Usually only nutshelp here, but you should usually not eat them in excess. On the one hand, they are also very fat, but some can also contain many toxins. The Brazil nuts are one such case. To do this, they bring you equal amounts of selenium, which can lead to an overdose if consumed excessively. Selenium has a very narrow line between sufficient supply and overdose.
Rather, it is whole grain rice and wholemeal breadthat contain at least some selenium. With a vegan diet, however, it is important to plan the diet accordingly and also to check with your doctor by means of blood tests to see if you are missing something. Then supplements can get you back on track.
So: take zinc and selenium together?
In a nutshell: Yes, they fit together. You don’t need to make great rules. Perhaps the one rule that you should consume zinc with low-fiber meals. For this, you can also reach for selenium at the same meal.
So there are no known interactions or problemsif you comply with the daily dosages accordingly. The two nutrients selenium and zinc even complement each other well. Your metabolism and body will thank you for a normal supply.