Learn about selenium in this article
But remember, a healthy and balanced diet naturally provides the body's needs.
What Is Selenium?
Selenium is a nutrient essential for the body's health, and its functions include:
- Playing a role in reproduction.
- Metabolism of thyroid hormones.
- DNA production.
- Protecting the body from infections. For more details, here is your first line of defense guide.
What Are the Sources of Selenium?
Selenium is naturally present in certain foods, added to some food products, and available as a dietary supplement. However, you usually meet your daily selenium requirement through foods such as:
- Seafood.
- Meat, poultry, eggs, and dairy products. For more details, here is the meat guide.
- Nuts, bread, and grains.
What Is the Selenium Intake Limit?
Recommended daily intake:
| Age | Male Intake Limit | Female Intake Limit |
|---|---|---|
| 0 to 6 months | 15 micrograms | 15 micrograms |
| 7 to 12 months | 20 micrograms | 20 micrograms |
| 1 to 3 years | 20 micrograms | 20 micrograms |
| 4 to 8 years | 30 micrograms | 30 micrograms |
| 9 to 13 years | 40 micrograms | 40 micrograms |
| 14 to 18 years | 55 micrograms | 55 micrograms |
| 19 to 50 years | 55 micrograms | 55 micrograms |
| 51+ years | 55 micrograms | 55 micrograms |
| Pregnant | – | 60 micrograms |
| breastfeeding | – | 70 micrograms |
What Are the Symptoms of Selenium Deficiency?
Selenium deficiency is very rare, but it can lead to conditions such as:
- Keshan disease, a type of heart disease.
- Kashin-Beck disease, a form of arthritis resulting in pain, swelling, and loss of joint movement.
What Are the Effects of Excess Selenium Consumption?
Consuming high doses of selenium over time may cause side effects such as:
- Changes in breath odor, bad breath, or a metallic taste in the mouth.
- Nausea.
- Diarrhea.
- Skin rash.
- Brittle hair and nails.
- Tooth discoloration.
- Nervous system issues.
- Difficulty breathing.
- Kidney failure.
- Heart attacks and heart failure.
Frequently Asked Questions
I am a healthy person. Is it possible for me to have a high level of selenium from the foods I consume daily?
No, it is not possible because the body eliminates excess substances unless they are consumed in very large and unnatural amounts from selenium-rich sources.
