Selenium
mineral
ApprovedGeneral information about nutrients. No diagnosis, no medical advice. If you take medication, are pregnant or have a medical condition, talk to your doctor before taking supplements.
Overview
Trace element. Selenium contributes to the protection of cells from oxidative stress. Selenium contributes to the normal thyroid function.
Interactions
Selenium (as glutathione peroxidase) and vitamin E work synergistically to neutralize lipid peroxides. Selenium reduces the vitamin E requirement, and vice versa.
Research status
Essential for glutathione peroxidase activity.
Top 5 food sources
Expert opinions
NIH
The NIH UL of 400 µg/day reflects the narrow margin between adequate and excessive selenium intake. Chronic intake above this causes selenosis with brittle nails, hair loss, garlic breath and peripheral neuropathy. RDA is 55 µg/day for adults, easily met via Brazil nuts (70 to 90 µg each), fish and eggs, and one or two Brazil nuts daily are sufficient. Soil selenium varies enormously by region. Central European soils are selenium-poor, making dietary deficiency more plausible than in the US. Selenium is a component of glutathione peroxidase, thyroid deiodinases and other selenoproteins.
Recommended dose: 55 mcg
Source: NIH
Dr. Strunz
Strunz recommends 100 to 200 µg selenomethionine daily. He routinely measures whole-blood selenium, targeting 120 to 150 µg/L, and combines selenium with iodine and zinc. Avoid taking it at the same time as high-dose vitamin C, which can reduce selenium absorption.
Recommended dose: 200 mcg
Source: Dr. Strunz
Expert profiles summarise publicly available statements. The named people do not cooperate with Stackwell and have not authorised these summaries. Not medical advice.
Narrow range between benefit and toxicity. Blood testing recommended.