Selenium is a nutrient that the body needs to stay healthy. Selenium is important for reproduction, thyroid function, DNA production, and protecting the body from damage and infection caused by free radicals.

How Much Selenium Do I Need?

The amount of selenium you need each day depends on your age. The average daily recommended amounts are listed below in micrograms (mcg).

Age	Recommended Amount
From birth to 6 months	415 micrograms
7-12 month old babies	20 micrograms
Children 1-3 years old	20 micrograms
Children 4-8 years old	30 micrograms
Children aged 9-13	40 micrograms
Young people aged 14-18	55 micrograms
Adults aged 19-50	55 micrograms
Young girls aged 14-18	2300 mg
Adults aged 51-70	55 micrograms
Adults 71 and older	55 micrograms
pregnant women	60 micrograms
breastfeeding women	70 micrograms

 

Which Foods Contain Selenium?

Selenium is found naturally in many foods. The amount of selenium in plant foods depends on the amount of selenium in the soil in which they are grown. The amount of selenium in animal products depends on the selenium content of the foods the animals eat. You can get the recommended amount of selenium by eating a variety of foods, including:

• sea ​​products
• Meat, poultry, eggs and dairy products
• Breads, cereals and other grain products

What Types of Selenium Dietary Supplements Are Available?

Selenium is found in many multivitamin-mineral supplements and other dietary supplements. It can be found in several different forms, including selenomethionine and sodium selenate.

Am I Getting Enough Selenium?

People with healthy diets get enough selenium from their diet because they eat foods grown or grown in many different areas, including selenium-rich soils. Some groups of people are more likely to have difficulty getting enough selenium:

• People receiving kidney dialysis
• HIV+ people
• People who eat only local foods grown in soils low in selenium

What Happens If I Don't Get Enough Selenium ?

Selenium deficiency can cause Keshan disease (a type of heart disease) and male infertility. It can also cause Kashin-Beck disease, a type of arthritis that causes pain, swelling, and loss of motion in your joints.

What Are Some Effects of Selenium on Health?

Scientists are studying selenium to understand how it affects health. Here are some examples of what this research shows:

Cancer: Research shows that people who consume insufficient amounts of selenium have an increased risk of colon and rectum, prostate, lung, bladder, skin, esophagus and stomach cancers. However, it is not clear whether selenium supplements reduce the risk of cancer. More research is needed to understand the effects of selenium from food and dietary supplements on cancer risk.

Cardiovascular disease: Scientists are investigating whether selenium helps reduce the risk of cardiovascular disease. While some studies show that people with low levels of selenium in their blood have a higher risk of heart disease, other studies do not. More studies are needed to better understand how selenium in foods and dietary supplements affects heart health.

Decline in cognitive abilities: Selenium levels in the blood decrease as people age, and scientists are investigating whether low selenium levels may contribute to declines in brain function in the elderly. Some research shows that people with lower blood selenium levels have poorer mental functioning. But a study of older people in the United States found no link between selenium levels and memory. More research is needed to learn whether selenium dietary supplements can help reduce the risk of or treat cognitive decline in older people.

Thyroid disease: The thyroid gland contains high amounts of selenium, which plays an important role in thyroid function. Research suggests that people, especially women, with low blood levels of selenium (and iodine) may develop problems with their thyroid. However, it is not clear whether selenium dietary supplements will help treat or reduce the risk of thyroid disease. More research is needed to understand the effects of selenium on thyroid disease.

Can Selenium Be Harmful?

Yes, if you take too much. Brazil nuts, for example, contain very high amounts of selenium (68-91 mcg per nut) and can cause you to exceed the upper limit if you eat too many. Taking too much selenium over time can cause:

• garlic breath
• Nausea
• Diarrhea
• skin rashes
• Irritability
• Metallic taste in mouth
• Brittle hair or nails
• Hair or nail loss
• discolored teeth
• nervous system problems

Excessively high selenium intake can cause serious problems such as difficulty breathing, tremors, kidney failure, heart attack and heart failure.

Daily upper limits for selenium include intakes from all sources (food, beverages and supplements) and are listed below.

Selenium and Healthy Nutrition

People should get most of their nutrients from food and drink. Foods contain vitamins, minerals, dietary fiber and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet the needs of one or more nutrients (for example, during certain life stages, such as pregnancy).

Disclaimer

This fact sheet, prepared by the Office of Dietary Supplements (ODS), provides information that should not replace medical advice. We encourage you to talk with your healthcare providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Mention of a particular product or service or recommendation from an organization or professional society in this publication does not imply endorsement by ODS of that product, service, or professional advice.

Source:

This article was translated from the Selenium article.

Changes to this fact sheet were updated on March 22, 2021.

Biquality Note: Since this article is a translation article, some expressions, contents and examples of information and documents may not be valid for Turkey. This article has been translated as an information note. We recommend that you consult your doctor to decide what might be best for your overall health. Mention of a particular product or service in this article or recommendation from an organization or professional society does not constitute an endorsement by Bikalite of that product, service or expert advice.