How Much Selenium Do You Need Per Day?

Selenium is an essential trace mineral that plays a key role in many processes within the human body, including supporting the immune system, thyroid function and antioxidant activity¹. Maintaining adequate selenium intake is important for overall health, but it is equally crucial to understand how much is safe to consume daily. While selenium is naturally present in various foods, supplementation may be necessary for individuals with low dietary intake or specific health needs.¹

Like other minerals, selenium cannot be stored indefinitely in the body, which means a consistent intake is important to maintain optimal levels. Foods such as Brazil nuts, seafood, eggs and whole grains are particularly rich in selenium. Consuming a varied diet that includes these foods can help most people meet their daily requirements without the need for supplementation.

Is it Safe to Take Selenium Every Day?

Daily selenium intake is generally safe when kept within recommended limits. For most adults, consuming selenium through a balanced diet is sufficient, but supplements can be considered if dietary intake is inadequate.

Selenium supplements come in different forms, including selenomethionine and sodium selenite, each with slightly different absorption rates. It is important to follow dosage instructions carefully to avoid exceeding safe levels. For those considering supplementation, consulting a healthcare professional is recommended, particularly for individuals with thyroid disorders or other medical conditions that may affect selenium metabolism.

How Much Selenium is Needed Per Day for a Woman?

The recommended daily amount of selenium varies slightly depending on age, sex and physiological conditions. Adult women generally require around 55 micrograms per day to maintain adequate selenium status and support normal thyroid and immune function. Factors such as pregnancy or lactation may increase the requirement slightly, highlighting the importance of assessing individual needs.

How Much Selenium is Needed Per Day for a Man?

For adult men, the recommended daily intake is slightly higher than for women, at approximately 55 to 70 micrograms per day. This accounts for differences in metabolism and body composition. As with women, maintaining a balanced diet rich in selenium-containing foods is the preferred method to achieve adequate intake, with supplementation only necessary in cases of deficiency or low dietary availability.

Can Too Much Selenium Be Harmful?

Selenium is a vital mineral that supports numerous processes in the body, including maintaining a healthy immune system, protecting cells from oxidative stress, and contributing to thyroid function. While getting enough selenium is important, taking too much can be harmful. Excessive selenium intake over time can lead to a condition known as selenosis.

Early signs of selenosis are often subtle and may include nausea, vomiting, fatigue, irritability, or a garlic-like smell on the breath. Hair loss and brittle or discolored nails are also common indicators that selenium levels are too high. In more severe cases, the nervous system can be affected, which might lead to symptoms such as muscle weakness, numbness or tingling in the hands and feet, and coordination difficulties. These neurological symptoms can interfere with daily activities and should be taken seriously.2

Maintaining the right balance of selenium is essential. Most people can meet their needs through a varied diet without supplementation, as foods such as Brazil nuts, seafood, eggs, seeds, and whole grains provide good amounts of selenium. However, taking high-dose supplements without medical guidance can increase the risk of overconsumption and associated side effects.3

If you suspect that you may have taken too much selenium, or if you experience any of the symptoms mentioned, it is important to contact a healthcare professional promptly. They can assess your selenium levels and advise on steps to reduce intake safely. Understanding both dietary sources and recommended daily amounts can help you maintain optimal selenium levels while avoiding the risks of excess.

 

References 

1. World Health Organization (WHO). (2023). Micronutrient deficiencies – Selenium. Available at: https://www.who.int/news-room/fact-sheets/detail/micronutrient-deficiencies-selenium
2. Mayo Clinic. Selenium (overview).        https://www.mayoclinic.org/drugs-supplements/selenium/art-20364115
3. National Institutes of Health Office of Dietary Supplements. Selenium. https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/