Can selenium be combined with magnesium?

Magnesium and selenium are minerals that play important roles in the human body. It is not without reason that they are classified as essential nutrients. Excess levels of these compounds are rarely observed in the body, so considerations regarding the potential risks of combining them, for example in dietary supplements, seem to be quite clear-cut.

1. What does magnesium affect?
2. What does selenium regulate?
3. Can selenium be taken with magnesium?

What does magnesium affect?

In terms of functionality, magnesium primarily qualifies as an electrolyte that modulates signal conduction in the body, but it is also known as a mineral that is a component of bones. As an electrolyte, it participates in the functioning of skeletal muscles, the heart and blood vessels, and also affects the activity of the nervous system. Magnesium is also a cofactor (a kind of amplifier) in the synthesis of proteins and DNA, glutathione (a powerful antioxidant), and in the metabolism of carbohydrates. A regular and sufficiently high supply of magnesium is essential for the prevention of metabolic disorders, including type 2 diabetes and hypertension.

It is estimated that adult women need about 320 mg of magnesium, while men need about 420 mg. The higher requirement for men is due, among other things, to their higher muscle mass. Regular ‘supplies’ of magnesium to the body are provided primarily by mineral waters.

In food products, significant amounts of magnesium can be found in pumpkin seeds and chia seeds (approximately 156 and 111 mg in less than 3 tablespoons, respectively). Other important sources in the daily diet are spinach (78 mg in half a cup after cooking), nuts (74-80 mg in a handful) and legumes (35-60 mg in half a cup). Certain amounts can also be supplied to the body through the consumption of fish (24–26 mg in less than 85 g after heat treatment) or brown rice (42 mg in half a cup after cooking).

What does selenium regulate?

Due to its small size, selenium is classified as a microelement. In the body, it primarily functions in the form of selenoproteins, i.e. selenium molecules combined with protein compounds, of which approximately 25 have been identified. It is mainly discussed in terms of its antioxidant functions. It is important, among other things, for the proper functioning of the immune system and the protection of the thyroid gland. In the immune system, it acts as a factor inhibiting the spread of inflammation. It protects the thyroid gland indirectly by modulating the activity of glutathione peroxidase and, as a result, inhibiting DNA damage or disorders in lipoprotein metabolism (e.g. those involved in cholesterol transport).

Adults need approximately 55 µg of selenium per day. Its consumption level largely depends on the richness of local soil and water. Brazil nuts contain the highest amount of selenium (approximately 544 µg in a handful).

Certain doses of this element are also found in fish (45–92 µg in less than 85 g after heat treatment), meat and offal (22–33 µg in less than 85 g after heat treatment), and slightly less selenium can be found in eggs (15 µg per hard-boiled egg), dairy products (20 µg in a cup of cottage cheese), brown rice (19 µg in a glass after cooking) and white beans (13 µg in a glass of canned beans).

Can selenium be taken with magnesium?

Selenium can be combined with magnesium, as these elements complement each other in some of their functions and are also found together in certain foods. People who consume small amounts of the above-mentioned products or have increased requirements (e.g. athletes, chronically ill people) should consider taking supplements containing both minerals. Selenomethionine is a well-absorbed form of selenium, while magnesium is most often recommended in the form of citrate.