Selenium and Female Fertility
Back in April we posted a blog about selenium and its importance in sperm production and male fertility. So now it is time for the ladies!
Egg quality
Similar to in males, several studies have shown that certain protein molecules that have selenium embedded in them are essential in counteracting the effect of oxidative stress. Oxidative stress occurs when there are too many free radicals in the body, and in women the negative outcomes of this could be reduced egg quality. A few studies have found that low selenium levels in follicular fluid may contribute to poor egg maturation, though these studies have main been in women with PCOS or undergoing IVF, so more research is needed to further understand the role of selenium for women not in these groups.
Brain Development
Selenium is needed in thyroid hormone production and activation. As you may have read in last week’s blog, thyroid hormones are essential in foetal brain development because of their important role in copying genetic material and cell division. As mentioned last week’s blog, becuase the foetus cannot produce its own thyroid hormones in the first 16 weeks of gestation, it is important that mums thyroid levels are in good range, and iodine intake is sufficient.
Other complications?
Some research studies have linked low selenium levels in pregnant women to increased risk of miscarriage and potentially higher having a baby who is small for their gestational age. However, when the last government guidelines were published in 2013 about selenium and female reproduction not enough data had been gathered to decisively confirm this link.
How much selenium do we need?
Women between the ages of 19-64 are recommended to have 60mcg of Selenium per day, however it has been found that average intake in women in this group is less than 40mcg per day, and in fact around 47% of this group have selenium intakes lower than the lowest recommended intake (LRNI).
What foods contain selenium?
Undoubtedly brazil nuts are the top answer when we think of selenium rich foods: 3-6 brazil nuts (approx 30g) contain 76mcg of selenium! That's your whole daily recommendation in one small handful! Other foods that are valuable sources are green lentils (40mcg per 100g), turkey meat (17mcg per 100g) and tuna (36mcg per 100g).
If you’re confused about selenium, or have questions about optimising your selenium intake on a plant-based diet, you can contact us via our website, or ask your Doctor or Dietitian for more support.
References:
doi: 10.1007/BF02783686
doi: 10.1007/s12199-007-0019-4
SACN statement on selenium and health
doi: 10.1002/jtra.10004
doi: 10.1186/s13044-020-00090-x