Is selenium good for the hair?

What is selenium and what are its effects on the hair?

Selenium is a trace-element, tiny amounts of which are needed in order for the body to function properly.

It is involved in many essential functions, including maintaining the immune system, producing thyroid hormones and metabolising testosterone.

It also helps protect cells against oxidative stress by supporting the synthesis of glutathione-peroxidase, a well-known antioxidant enzyme that occurs naturally in the body.

Finally, selenium plays an effective role in maintaining healthy hair by promoting growth, preventing loss (as a result of its antioxidant properties which protect hair follicles from oxidative stress) and improving the quality of the scalp. But should you really be adding a selenium supplement to your ‘haircare routine’?

Do you really need to take a selenium supplement to support the health of your hair?

While selenium plays a key role in the health and appearance of the hair, supplementation is really only beneficial if you are deficient in this trace-element.

Several studies (1-2) have shown that inadequate selenium intake (below 55μg a day), leads to impaired hair growth and pigmentation, causing problems such as hair discolouration and loss (alopecia). These same studies have also shown that supplementation at sufficient levels can help to restore healthy hair within 6 months.

However, for people with an adequate selenium intake (which is the case for most Western populations), supplementation will not make the hair healthier, shinier or more beautiful. Indeed, excessive intake could worsen its condition (3-4) and even lead to accelerated hair loss.

Is there a risk of selenium deficiency?

Incidence and symptoms of selenium deficiency

Though relatively rare in developed countries, selenium deficiency is still thought to affect between half a million and a billion people worldwide.

Typical symptoms include marked fatigue, decreased muscle strength, mood swings, irritability, frequent vomiting, increased susceptibility to infection, thyroid dysfunction and… hair problems. In the most severe cases, it can even lead to heart and joint damage.

On the other hand, excessive, prolonged intake is associated with a risk of selenium poisoning, resulting in brittle hair and nails, increased skin sensitivity and intense fatigue. The tolerable upper intake level for adults has been set at 400µg a day.

People at risk of selenium deficiency

Individuals most affected by selenium deficiency are those living in regions with naturally low levels in the soil, such as New Zealand and China (5), as well as people who have undergone chemotherapy or who suffer from serious intestinal diseases such as Crohn’s or ulcerative colitis.

Selenium-rich foods and sources

Ensuring an adequate selenium intake is easy insofar as it’s found in many common foods (tuna, mackerel, sardines, seafood, eggs, meat, offal, mushrooms, nuts…) A portion of fish or nuts (peanuts, Brazil nuts, almonds …) is enough to meet the recommended daily intake.

Those who are deficient may want to take a selenium supplement under the supervision of a health professional. Opt for selenium, the form with the best bioavailability.

For those still looking to make their hair stronger and shinier, there are fortunately other supplements which are effective and reliable.

Other supplements for healthy hair

Zinc, excellent for the hair

Zinc is another trace-element which helps maintain healthy hair by supporting growth and maintaining the hair follicle.

A number of studies have shown those affected by hair loss to have inadequate zinc levels.

In terms of supplementation, choose zinc bisglycinate with high bioavailability (try, for example, Zinc Bisglycinate).

Biotin, aka the ‘beauty vitamin’

Also known as the ‘beauty vitamin’, biotin helps to maintain healthy hair by contributing to keratin synthesis, a key component of hair, representing 95% of its composition.

As the body can neither produce nor store biotin effectively, we have to obtain a regular supply from the diet or rely on appropriately-dosed supplements (such as Biotin).

Keratin supplements, the major component of hair

When a new hair forms in the absence of sufficient keratin, the result is dull, brittle hair (6-7).

It therefore features as a star ingredient in many supplements targeted at hair health and beauty.

Keratin is particularly beneficial when it’s in a form optimally-absorbed by the body: solubilised keratin (such as that used in Daily Beauty).

Synergistic formulations for the health and appearance of the hair

There are some synergistic formulations targeted at the health and appearance of the hair in which these three compounds are combined, along with a number of other beneficial micronutrients such as MSM and choline, at carefully considered doses (one such example is Hair & Nails Formula).