Selenium
Selenomethionine , Sodium Selenite , Sodium Selenate
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Selenium is a mineral that acts as an antioxidant, which helps protect cells from damage. It supports thyroid function by aiding hormone production and boosts the immune system, helping the body fight infections. Adequate selenium levels are essential for overall health and well-being.
You can get selenium from foods like seafood, meats, and eggs. Plant-based sources include Brazil nuts, sunflower seeds, and whole grains. The selenium content in plants depends on soil levels. Fortified foods like cereals can also provide selenium. A balanced diet ensures adequate intake.
Selenium deficiency can lead to health issues like Keshan disease, which affects the heart, and Kashin-Beck disease, which affects bones and joints. Symptoms include muscle weakness, fatigue, and mental fog. At-risk groups include those in selenium-deficient regions, people with absorption issues, and those on restrictive diets.
For adults, the recommended dietary allowance is 55 micrograms per day. Pregnant women need 60 micrograms, while breastfeeding women require 70 micrograms daily. The upper safe limit for adults is 400 micrograms per day. It's important to meet these requirements through diet or supplements, but avoid exceeding the upper limit.
Selenium supplements can interact with medications like statins and anticoagulants, which may alter their effectiveness. Excessive supplementation can cause nausea, diarrhea, and hair loss. Long-term overuse can lead to selenosis, which causes symptoms like garlic breath odor. Always consult a healthcare provider before taking high doses.
Frequently Asked Questions
What does Selenium do?
Selenium is a mineral that plays a crucial role in the human body. It acts as an antioxidant, which means it helps protect cells from damage. Selenium is important for thyroid function, as it supports hormone production. It also boosts the immune system, helping the body fight off infections. Adequate selenium levels are essential for overall health and well-being. It's important to get enough selenium through diet or supplements, but avoid excessive intake to prevent toxicity.
How can I get Selenium from my diet?
Selenium is found in various dietary sources. Animal-based sources include seafood, meats, and eggs. Plant-based sources are Brazil nuts, sunflower seeds, and whole grains. Selenium content in plants depends on soil selenium levels. Fortified foods like cereals can also provide selenium. Absorption can be affected by factors like gastrointestinal disorders, which impair nutrient uptake. It's important to consume a balanced diet to ensure adequate selenium intake. Always consult a healthcare provider for personalized dietary advice.
How does Selenium affect my health?
Selenium deficiency can lead to health issues like Keshan disease, which affects the heart, and Kashin-Beck disease, which affects bones and joints. Symptoms include muscle weakness, fatigue, and mental fog. Populations at risk include people living in selenium-deficient regions, those with gastrointestinal disorders affecting absorption, and individuals on restrictive diets. Pregnant women and the elderly are also more susceptible to deficiency. It's important to maintain adequate selenium levels for overall health.
Who can have low levels of Selenium?
Certain groups are at higher risk for selenium deficiency. These include people living in areas with low-selenium soil, such as parts of China and Europe. Individuals with gastrointestinal disorders, which affect nutrient absorption, are also at risk. Vegans and vegetarians may have lower selenium intake due to dietary choices. Pregnant women and the elderly need more selenium and may be more susceptible to deficiency. It's important for these groups to monitor their selenium intake.
What diseases can Selenium treat?
Selenium is used as a complementary treatment for certain diseases. It may help in thyroid disorders by supporting hormone production. Selenium's antioxidant properties can aid in reducing oxidative stress, which is linked to chronic diseases. Some studies suggest it may lower cancer risk, but evidence is mixed. Selenium is also explored for its role in boosting immune function. However, more research is needed to confirm these benefits. Always consult a healthcare provider before using selenium for treatment.
How do I know if I have low levels of Selenium?
To diagnose selenium deficiency, healthcare providers use blood tests to measure selenium levels. Normal blood selenium levels range from 70 to 150 nanograms per milliliter. Symptoms of deficiency include muscle weakness, fatigue, and mental fog. If deficiency is suspected, additional tests may be conducted to identify underlying causes, such as gastrointestinal disorders affecting absorption. It's important to consult a healthcare provider for accurate diagnosis and appropriate treatment.
How much supplement of Selenium should I take?
The daily requirement of selenium varies by age and life stage. For adults, the recommended dietary allowance is 55 micrograms per day. Pregnant women need 60 micrograms, while breastfeeding women require 70 micrograms daily. The upper safe limit for adults is 400 micrograms per day. It's important to meet these requirements through diet or supplements, but avoid exceeding the upper limit to prevent toxicity. Always consult a healthcare provider for personalized advice.
Will supplements of Selenium interfere with my prescription medicines?
Yes, selenium supplements can interact with certain prescription medications. Selenium may affect the metabolism of drugs like statins, which are used to lower cholesterol, and anticoagulants, which prevent blood clots. These interactions can alter the effectiveness of the medications. For example, selenium might enhance the effects of anticoagulants, increasing bleeding risk. It's important to consult a healthcare provider before taking selenium supplements if you're on prescription medications to avoid potential interactions.
Is taking too much of Selenium harmful?
Excessive selenium supplementation can be harmful. The upper intake level for adults is 400 micrograms per day. Short-term effects of too much selenium include nausea, diarrhea, and hair loss. Long-term overuse can lead to selenosis, which causes symptoms like garlic breath odor, skin rashes, and nervous system issues. It's important to avoid unnecessary supplementation and stay within recommended dosages. Always consult a healthcare provider before taking high doses of selenium supplements.
What is the best supplement for Selenium?
Selenium is available in different chemical forms, including selenomethionine and sodium selenite. Selenomethionine is more bioavailable, meaning the body absorbs it better. It's commonly found in supplements. Sodium selenite is less bioavailable but often used due to its lower cost. Both forms are generally well-tolerated, but selenomethionine may be preferred for better absorption. Choosing the right form depends on individual needs, cost considerations, and specific health goals. Always consult a healthcare provider for guidance.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Brazil nuts, 1 ounce (6–8 nuts) | 544 | 989 |
| Tuna, yellowfin, cooked, 3 ounces | 92 | 167 |
| Sardines, canned in oil, drained solids with bone, 3 ounces | 45 | 82 |
| Shrimp, cooked, 3 ounces | 42 | 76 |
| Pork chop, bone-in, broiled, 3 ounces | 37 | 67 |
| Beef steak, bottom round, roasted, 3 ounces | 37 | 67 |
| Spaghetti, cooked, 1 cup | 33 | 60 |
| Beef liver, pan fried, 3 ounces | 28 | 51 |
| Turkey, boneless, roasted, 3 ounces | 26 | 47 |
| Ham, roasted, 3 ounces | 24 | 44 |
| Cod, Pacific, cooked, 3 ounces | 24 | 44 |
| Chicken, light meat, roasted, 3 ounces | 22 | 40 |
| Cottage cheese, 1% milkfat, 1 cup | 20 | 36 |
| Beef, ground, 25% fat, broiled, 3 ounces | 18 | 33 |
| Egg, hard-boiled, 1 large | 15 | 27 |
| Baked beans, canned, plain or vegetarian, 1 cup | 13 | 24 |
| Oatmeal, regular and quick, unenriched, cooked with water, 1 cup | 13 | 24 |
| Mushrooms, portabella, grilled, ½ cup | 13 | 24 |
| Rice, brown, long-grain, cooked, 1 cup | 12 | 22 |
| Bread, whole-wheat, 1 slice | 8 | 15 |
| Yogurt, plain, low fat, 1 cup | 8 | 15 |
| Milk, 1% fat, 1 cup | 6 | 11 |
| Lentils, boiled, 1 cup | 6 | 11 |
| Bread, white, 1 slice | 6 | 11 |
| Spinach, frozen, boiled, ½ cup | 5 | 9 |
| Spaghetti sauce, marinara, 1 cup | 4 | 7 |
| Pistachio nuts, dry roasted, 1 ounce | 3 | 5 |
| Corn flakes, 1 cup | 1 | 2 |
| Green peas, frozen, boiled, ½ cup | 1 | 2 |
| Bananas, sliced, ½ cup | 1 | 2 |
| Potato, baked, flesh and skin, 1 potato | 1 | 2 |
| Peanut butter, smooth, 2 tablespoons | 1 | 2 |
| Peach, yellow, raw, 1 medium | 0 | 0 |
| Carrots, raw, ½ cup | 0 | 0 |
| Lettuce, iceberg, raw, 1 cup | 0 | 0 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 15 | 15 | - | - |
| 7–12 months | 20 | 20 | - | - |
| 1–3 years | 20 | 20 | - | - |
| 4–8 years | 30 | 30 | - | - |
| 9–13 years | 40 | 40 | - | - |
| 14+ years | 55 | 55 | 60 | 70 |
