Selenium vs Zinc: The Shield vs The Sword
You rarely need to choose between these two. Most high-quality multivitamins contain both.
Zinc is the "sword" that kills viruses and builds testosterone. Selenium is the "shield" that protects your cells from oxidation and regulates your thyroid.
| Feature | Selenium | Zinc |
|---|---|---|
| Daily Requirement | Micro (55mcg - 200mcg) | Macro (15mg - 50mg) |
| Toxicity Threshold | Low (400mcg+) | High (100mg+) |
| Main Organ | Thyroid | Immune / Prostate |
| Food Source | Brazil Nuts | Oysters / Beef |
Mechanisms: Enzymes vs Hormones
Selenium: The Protector
Selenium is a cofactor for glutathione peroxidase. This enzyme neutralizes free radicals produced by normal metabolism. Heavy metal chelation is another benefit (it binds to mercury).
Zinc: The Builder
Zinc is involved in over 300 enzymatic reactions, including DNA synthesis and protein creation. It is required to make testosterone. It also inhibits viral replication in the throat.
What it means
Selenium stops you from rusting. Zinc helps you build.
Which One Matches Your Goal?
For Men's Health
Winner: Zinc.
Zinc directly correlates with testosterone levels. Selenium is important, but Zinc is the star.
For Thyroid / Fatigue
Winner: Selenium.
Most hypothyroidism is autoimmune (Hashimoto's). Selenium lowers the antibodies that attack the thyroid.
The Verdict
Choose Zinc if: You want to boost immunity, testosterone, and skin health.
Choose Selenium if: You have thyroid issues or want heavy metal protection.