Selenium: Health benefits, best sources and daily requirements

Selenium is a trace mineral that is essential for human health

It is found in small amounts in certain foods and is also available as a dietary supplement. Selenium plays a vital role in many important functions in the body, including supporting the immune system, protecting against oxidative stress, and maintaining thyroid health.

Health benefits of selenium

One of the most well-known health benefits of selenium is its ability to support the immune system. Selenium is a key component of several enzymes that play a role in the body’s immune response, including the enzymes that help to neutralize harmful free radicals. This means that selenium may help to protect the body against infections and illnesses.

Another important benefit of selenium is its ability to protect against oxidative stress. Oxidative stress is a condition in which there is an imbalance between the amount of free radicals in the body and the body’s ability to neutralize them. This can lead to cell damage and inflammation, which can contribute to a wide range of health problems. Selenium acts as an antioxidant, helping to neutralize free radicals and protect the body from the damaging effects of oxidative stress.

Selenium is also essential for maintaining thyroid health. The thyroid is a gland that produces hormones that are important for metabolism and growth. Selenium is a key component of an enzyme that is necessary for the production of thyroid hormones. A lack of selenium can lead to problems with the thyroid, such as an enlarged thyroid (goiter) and an underactive thyroid (hypothyroidism).

Selenium best sources

The best dietary sources of selenium include Brazil nuts, seafood, organ meats, and whole grains. Brazil nuts are particularly high in selenium, with just one or two nuts providing the recommended daily intake of 55 micrograms. It is also available as a dietary supplement in the form of selenomethionine and selenium yeast.

See our detailed table: best sources of selenium

Daily requirements for selenium

The recommended daily intake of selenium for adults is 55 micrograms per day. We should not exceed the upper limit of 400 micrograms per day, as high levels of selenium can be toxic.