The Role of Selenium in Pregnancy: Importance and Benefits
Selenium is an essential trace element that functions as an antioxidant and is vital to human health, particularly during pregnancy.
While it may be lesser-known, this nutrient's importance during pregnancy is worth exploring. Below, we'll cover the role, benefits, and recommended intake of selenium during pregnancy. And how to ensure you're getting enough of it while expecting.
The Role of Selenium as an Antioxidant in Pregnancy
Selenium is an antioxidant; but what exactly does an antioxidant do, and why are they important during pregnancy?
In short, antioxidants help fight free radicals. A free radical is a highly reactive molecule that can damage cells and contribute to oxidative stress.
Some free radicals are a normal part of life; our bodies naturally produce them as byproducts of processes that require oxygen, like converting food into cellular energy. However, external factors such as pollution and cigarette smoke can increase their presence.
Antioxidants like selenium help manage and neutralize free radicals, protecting cells from oxidative stress. These antioxidant functions are important for overall health—and especially so during pregnancy.
Selenium’s Impact on Pregnancy Health
During pregnancy, selenium needs increase significantly, offering important benefits for both maternal and fetal health. For mothers, selenium supports a healthy immune system and healthy thyroid function. For the developing fetus, selenium aids the immune system and neurological development, making it a crucial nutrient for pregnancy.
Health Benefits of Selenium Supplementation During Pregnancy
Selenium plays a key role in supporting immune function and thyroid health. It’s essential for thyroid function because the enzyme that activates thyroid hormones contains selenium.
Maternal Thyroid Health
The thyroid produces two hormones, thyroxine (T4) and triiodothyronine (T3), which are crucial for metabolism, bone health, cognitive function, and more. During pregnancy, the thyroid increases hormone production by over 50% to support both your body and your baby’s development. In the first half of pregnancy, your baby depends entirely on your thyroid hormones.
How Much Selenium Do You Need During Pregnancy?
You might be wondering, how much selenium should I take during pregnancy? The answer depends on several variables, such as your diet, pre-pregnancy levels, and personal health history.
Based on research and clinical insights from the Needed collective of women's health practitioners, our Prenatal Multis include a dose of 200 mcg.
Food Sources of Selenium
You can find selenium in poultry, nuts, meat, grains and dairy products. Good sources of selenium include:
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Brazil nuts (500 mcg/oz)
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Shrimp (40 mcg/3 oz)
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Turkey or chicken (25 mcg/3oz)
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Eggs (18 mcg/egg)
Should You Consider Selenium Supplements During Pregnancy?
While incorporating selenium-rich foods into your diet is beneficial, it can be difficult to get all the nutrients you need during pregnancy. Our recent study* found that 35% of pregnant women taking a standard prenatal vitamin had blood selenium levels which fell below sufficient ranges. Pregnancy nausea, food aversions, and busy schedules can make it hard to nourish yourself properly. In such cases, selenium supplementation during pregnancy can be a helpful solution.
Risks and Side Effects of Excessive Selenium Intake
You can have too much selenium. The Food and Nutrition Board (FNB) of the Institute of Medicine established the 400mcg daily as the upper limit for selenium intake during pregnancy.
The risks of excessive selenium include severe gastrointestinal and neurological symptoms, hair loss, light headedness, tremors, brittle nails, kidney and cardiac failure and, in rare cases, death.
Frequently Asked Questions About Selenium in Pregnancy
Can I Take Selenium While Pregnant?
Selenium is an essential nutrient supporting maternal health as well as baby's growth and development. Selenium plays a key role in reproduction and immune health, provides antioxidant support, and supports thyroid health/function.
How Long Should I Take Selenium Supplements During Pregnancy?
You can take Selenium throughout your pregnancy. Supplemental selenium is most commonly taken as part of a prenatal vitamin. Reach out to your healthcare practitioner with questions about your personal selenium needs.
*Based on our Prenatal Nutrient Status Study, an observational cross-sectional decentralized clinical research study which compared nutritional biomarkers among 235 pregnant women in the US, according to the type of prenatal vitamin used in the current pregnancy.
