Selenium and Wrestling

A Micronutrient Wrestlers Can’t Ignore

Wrestling is a sport of power, endurance, and quick recovery. With athletes pushing their bodies through grueling workouts and intense competitions, every nutrient matters—and selenium is no exception. Though it's only needed in trace amounts, selenium plays a powerful role in athletic performance, especially in wrestling where recovery and immune function are critical.

What Is Selenium and What Does It Do?

Selenium is a trace mineral that the body needs for various important functions. It's a component of antioxidant enzymes—especially glutathione peroxidase—which help prevent cell damage caused by oxidative stress. In a wrestler’s world, where oxidative stress from strenuous exercise is high, selenium becomes essential for maintaining healthy muscle tissue and speeding up recovery.

Health Benefits for Wrestlers

1. Improved Recovery: Selenium’s antioxidant properties help reduce muscle damage and inflammation after intense matches and workouts.

2. Enhanced Immune Function: Wrestlers are prone to illness during weight cuts and travel. Selenium supports the immune system, helping keep sickness at bay.

3. Thyroid Support: Selenium helps regulate thyroid hormones, which influence energy levels, metabolism, and growth—all key for young wrestlers.

4. Sperm Health & Hormones: For teenage and college-age male athletes, selenium plays a role in reproductive health and testosterone production.

Symptoms of Selenium Deficiency

• Fatigue and weakness

• Frequent illness or slow recovery

• Muscle soreness that lingers longer than usual

• Mood changes or brain fog

Deficiency is rare in the U.S. but can occur in wrestlers who follow strict, repetitive diets that limit variety.

Symptoms of Selenium Toxicity

While beneficial in small amounts, too much selenium can be harmful. Signs of toxicity include:

• Hair loss

• Brittle nails

• Skin rashes

• Nausea

• Garlic-like breath odor

Toxicity typically comes from over-supplementation, not food. Wrestlers should avoid high-dose supplements unless prescribed.

Top Food Sources of Selenium

• Brazil nuts (extremely high—just 1-2 per day meets your needs)

• Seafood: Tuna, sardines, shrimp

• Meat: Turkey, beef, chicken

• Eggs

• Whole grains: Brown rice, whole wheat bread

• Dairy: Milk and yogurt

Including a variety of these foods in a wrestler’s diet can ensure sufficient selenium intake.

How Cutting Weight Can Affect Selenium

Cutting weight often involves drastic calorie restrictions and reduced food variety, which can lower selenium intake. Wrestlers who skip meat, seafood, or whole grains for fast weight loss might not get enough selenium to support recovery and immunity.

When cutting weight:

• Choose high-selenium, low-calorie options like tuna or eggs.

• Avoid cutting out whole food groups.

• Add a multivitamin if your diet is extremely limited, but never mega-dose.

All that to say

Selenium might be small in quantity, but it’s mighty in impact. For wrestlers who demand peak performance from their bodies, supporting recovery, hormone balance, and immune defense with this essential mineral is a must. Keep your training strong and your body resilient—don’t overlook selenium.

Stay sharp. Stay strong. Wrestle smart.