Timing of protein intake matters.

CrossFit Nutrition: Should men increase selenium intake to increase testosterone?

What is Selenium and Will Increasing Selenium intake increase Testosterone?

crossfit shirt rhino crossfit masters

Stiff, Inflexible, Invincible WODMasters shirt for the Masters CrossFit Athlete. And for other people who may also be stiff and inflexible.

What is selenium?  Selenium is an essential nutrient that is needed create essential enzymes.  That includes enzymes needed for testosterone and thyroid hormone.  It is also plays an important role an anti-oxidant production.  There seems to be a lot out in the popular press or online material that increasing selenium will increase a healthy man’s testosterone.  However, there is little, if anything, in the scientific literature to support the idea.

There has also been recent emphasis on consumption of Brazil nuts as a natural source of selenium that will boost testosterone and increase virility. You may have heard advocates of the paleo diet talking about this. (if you want to know more about the paleo diet here is a link.  It tells you what is the paleo diet and includes criticisms and controversies rather than telling you the paleo diet is the answer to all life’s problems).

Increasing selenium to increase testosterone is also promoted for athletes hoping to improve CrossFit training.  Or sports performance in general.  So far there is no evidence that increasing selenium will increase testosterone levels in healthy men.

Are there any problems with taking selenium to increase testosterone?

Yes.  There are a lot of good things about selenium, but as with a lot of other things, you can damage yourself by overdoing it.  Selenium is protective against prostate cancer, and some other cancers and is important for testicular development (during the fetal period) and possibly protective against other oxidative-stress-induced ailments, testicular or not. On the other hand, selenium, at high concentrations can cause DNA damage, and thus increase risk of cancer. The problem with supplementing, either through tablets, or through consumption of a natural product high in selenium, is that we do not know where the lines of good and evil cross. No one knows yet how much is ideal or at what point intake becomes more of a liability than a help.

Are Brazil Nuts good for testosterone?

Eye Pood Kettlebell Crossfit shirt

Low T? Feeling awesome increases Testosterone. Wear WODMASTERS and feel it rise.

The upper limit for selenium intake for a healthy adult is 400 mcg. You can easily get twice this much from a handful of Brazil nuts. Selenium concentrations in any plant should be dependent on the concentration of selenium in the soil in which it grows, therefore, the concentration of selenium in Brazil nuts will vary. Nuts grown in Manaus-Belem region of Brazil have more than ten times higher selenium content than those grown in the Acre-Rondia region. I’m guessing packaging doesn’t tell you where the nuts you might buy are grown.

Bottom Line:  If you eat a lot of Brazil nuts and take selenium supplements you might want to lay off or do one or the other. Don’t assume that more is better.  References are listed below.  For a better way to increase testosterone see this earlier post.

 

 

Chang, J. (1995). Selenium content of Brazil nuts from two geographic locations in Brazil Chemosphere, 30 (4), 801-802 DOI: 10.1016/0045-6535(94)00409-N

ATIF, F., YOUSUF, S., & AGRAWAL, S. (2008). Restraint stress-induced oxidative damage and its amelioration with selenium. European Journal of Pharmacology, 600 (1-3), 59-63 DOI: 10.1016/j.ejphar.2008.09.029

Brozmanová J, Mániková D, Vlčková V, & Chovanec M (2010). Selenium: a double-edged sword for defense and offence in cancer. Archives of toxicology, 84 (12), 919-38 PMID: 20871980 

Henderson, B. (2000). Hormonal carcinogenesis Carcinogenesis, 21 (3), 427-433 DOI: 10.1093/carcin/21.3.427

Shafiei Neek L, Gaeini AA, & Choobineh S (2011). Effect of zinc and selenium supplementation on serum testosterone and plasma lactate in cyclist after an exhaustive exercise bout. Biological trace element research, 144 (1-3), 454-62 PMID: 21744023

4 Comments

Submit a Comment
  1. Please let me know if you’re looking for a article author for
    your site. You have some really good posts and I feel I would be a good asset.

    If you ever want to take some of the load off, I’d love to write some content
    for your blog in exchange for a link back
    to mine. Please send me an e-mail if interested. Regards!

  2. I’m amazed, I have to admit. Rarely do I encounter a blog that’s both equally educative and
    engaging, and let me tell you, you have hit the nail
    on the head. The problem is something too few folks
    are speaking intelligently about. Now i’m very happy that I
    stumbled across this during my hunt for something regarding this.

Submit a Comment