Selenium: what are the benefits for hair?

Sudden hair loss, hair becoming brittle or loss of hair mass, all combined with severe fatigue and unexplained weight fluctuations? What if the cause was a lack of selenium?  

Selenium, a trace element found in our diet, plays an essential role in maintaining our body's vital functions. Here, we look at how selenium affects the health of our hair. What is the link between selenium and hair? What are the consequences for hair in the event of selenium excess or deficiency? What can we do to ensure we get the right amount? Clauderer's experts have the answers.

Why hair needs selenium

Selenium is a trace element that is essential for normal metabolic function, and it is vital that we get it from our diet (or through supplements), as the body does not produce it naturally. 

Its presence is literally vital. Yet only a very small amount is needed to be fully effective.

Selenium is actively involved in a variety of metabolic functions, but 3 functions are essential for beautiful, healthy hair.

1. Active role in the protection of the immune system¹ It protects T lymphocytes, the cells that protect us against infection. Several studies show a close link between the positive role of selenium on these repairing and protecting cells in order to regenerate hair, including in the case of auto-immune diseases such as alopecia areata².

2. Anti-oxidant. Accentuated by our exposure to external aggressors such as pollution, oxidative stress, whether caused by exposure to the sun, excessive smoking or alcohol consumption, accelerates cell ageing. Selenium - especially when used in synergy with vitamin C or E - protects our cells from premature ageing. The right dose keeps our hair young and healthy and stimulates hair growth right from the roots. It also seems to play an interesting role in the production of melanin, the pigment responsible for our hair colour. We owe strong, shiny, toned hair to it. Oxidative stress also attacks hair follicles: nutrients are transported less efficiently, hair follicles produce unhealthy hair and the hair cycle is unbalanced, leading to a high risk of alopecia.

3. Contributes to production of thyroid hormones in combination with iodine³. The thyroid gland produces these essential hormones that regulate our basic metabolism. If it malfunctions, the consequences are numerous. If our hair changes texture, becomes rough, dry, brittle or limp and lacks tone, then these symptoms should be a cause for alarm. Following a blood test, your doctor will determine to what extent you will need medical treatment. Selenium deficiency⁴ can induce a tendency towards Hashimoto's hypothyroidism. Good thyroid balance leads to healthy hair growth, without abnormal hair loss.

Selenium and hair: the right dose

ANSES sets the daily dose at 50-70 µg.⁵ of selenium sufficient for a healthy adult, but considers that a daily dose of 250 to 300 µg poses no risk.

Overdose  : 

If we think mainly of possible deficiencies due to a diet that is often poor in essential nutrients, too much selenium can also be toxic, and this is known as «selenosis".⁶ ». But don't panic, because the threshold set by most health authorities is very high. It is 900 µg/day, and some medical authorities even set the bar higher. In the event of an overdose, basic metabolic functions will be affected to varying degrees, with anaemia, digestive problems, intense and abnormal fatigue, even depression and, unsurprisingly, hair loss. Be careful if you suffer from certain pathologies (kidneys, thyroid) or consume very large quantities of selenium-rich foods such as fish. You should also be aware of possible interactions with certain medications. If in doubt, talk to your doctor first, who will be able to advise you.

Selenium deficiency :  

Selenium is essential for the optimal maintenance of our vital functions. As its action is often shared with other minerals, vitamins and micronutrients, it is referred to as a «co-factor». A prolonged deficiency will have repercussions at several levels. Selenium deficiency is considered to occur if we remain below the threshold of 30 µg per day for too long. The consequences for the beauty of our hair are then inevitable: abnormal hair loss, weakened hair, lack of shine, dull hair with no shine, fragile hair fibre that breaks easily.  

Where to find selenium for healthy, shiny hair 

Power supply 

It is mainly in animal products (eggs, oily fish, offal) that we find enough selenium to cover our daily needs. Plant sources include oilseeds (Brazil nuts are exceptionally rich in selenium, as are coconuts and almonds), pulses and cereals. 

Good to know: Selenium ends up on our plates at the end of the food chain. Present in the soil and rocks, but also in the air and water (through “contamination”), it is absorbed by plants, which we eat directly or via the animals that feed on them. However, some regions of the world are structurally low in selenium (China, for example), so pay attention to the geographical origin of your food!

Virtuous associations

Selenium needs companions on the road to give its best. 

Vitamin E, vitamin C and vitamin B act synergistically to facilitate the assimilation of selenium. 

The winning combo for healthy hair? Zinc, biotin (vitamin B8), iron and selenium. A beneficial combination from root to tip, hair follicles included! You'll find them all and many other hair-boosting nutrients in our dietary supplements Racines Plus.

Hair care and food supplements   

Look for wheat germ oil or coconut oil, which are naturally rich in selenium. Clauderer hair care products include Baume Curatif N°56, which deeply moisturises and nourishes the hair fibre without weighing it down. Opt for the Purifying Lotions (Laits), which preserve the delicate balance of the scalp microbiome and promote strong, healthy hair growth. As for Racines Plus capsules, the 3-month course of treatment contains a useful dose of selenium to ensure your hair remains fully vital.

In short, while selenium does not play a direct role in hair health and growth, it does play a discreet but essential role. So, to keep your hair healthy and vibrant, don't neglect your daily selenium intake and diversify your sources. You can enjoy the benefits of selenium through a varied, high-quality diet (check the provenance of your food as far as possible), supplemented if necessary with vitamins and minerals. As well as being nourished from within, your hair can also enjoy the benefits of selenium through targeted cosmetic treatments to strengthen keratin and regenerate your hair naturally.

1. https://www.futura-sciences.com/sante/actualites/cheveux-faire-repousser-cheveux-grace-systeme-immunitaire-56590 ︎
2. https://www.sciencesetavenir.fr/sante/calvitie-des-lymphocytes-t-font-repousser-les-cheveux-dans-les-cas-de-pelade_164617 ︎
3. https://www.cerascreen.be/blogs/news/selenium ︎
4. https://www.santemagazine.fr/sante/maladies/maladies-endocriniennes-et-metaboliques/thyroide/a-quoi-sert-la-thyroide-174282 ︎
5. https://www.anses.fr/fr/system/files/NUT2012SA0103Ra-1.pdf ︎
6. https://www.msdmanuals.com/fr/accueil/troubles-de-la-nutrition/minéraux/excès-de-sélénium ︎