We solely want hint quantities of selenium, however it’s a key participant in psychological well being. It helps regulate metabolism, and DNA synthesis and neurotransmission, and it’s a part of potent antioxidants. “Antioxidants assist shield cells, together with mind cells, from damaging, inflammatory molecules referred to as free radicals,” explains psychiatrist Drew Ramsey, MD, writer of Eat to Beat Melancholy and Nervousness. “As a way to make these antioxidants, nevertheless, the physique wants the suitable substances. Selenium is considered one of these.”
Moms-to-be who improve their selenium consumption earlier than giving start are much less prone to develop postpartum despair, and selenium may also scale back depressive signs amongst those that do develop the dysfunction.
One meta-analysis revealed in 2022 discovered that supplementation “considerably decreased depressive signs” in topics with despair, at the same time as researchers couldn’t absolutely account for the impact. One clarification could be selenium’s skill to assist regulate irritation, as growing proof factors to power irritation as a consider psychological sickness.
Tips on how to Complement: Selenium dietary supplements are usually obtainable in capsule kind. Grownup women and men want round 55 mcg each day. Pregnant and lactating girls require 60 and 70 mcg each day, respectively.