You may only need a little bit each day, but selenium is still a very important nutrient. Your body needs it to synthesize proteins into antioxidants, which scavenge harmful free radicals and remove them. You probably get most of the selenium you require through your diet. The amount you receive from the foods you eat, however, is entirely dependent upon how much selenium is contained in the soil where that food is raised or grown. According to MedlinePlus, soil in the Eastern Coastal Plain and the Pacific Northwest contains less selenium than soil in other parts of the United States. Get your doctor's advice about your need for supplementation with selenium.
Daily Requirements
You need different amounts of selenium at different times of your life. Your selenium requirement also depends on your sex; if you are pregnant of nursing, you'll need more than others. According to Oregon State University, male and female infants up to 6-months-old need to get 15 micrograms daily. From the age of 7 months to 3 years, all children need 20 micrograms per day. Older children of both sexes require 30 micrograms daily until the age of 8, and 40 micrograms until the age 13. Female and male adolescents and adults older than the age of 19 need 55 micrograms of selenium daily. If you are pregnant or nursing, you'll need 60 micrograms and 70 micrograms, respectively.
Food Sources
Selenium is found in a variety of plant foods, but the exact amount of selenium varies depending on where the plants are grown. For example, the Office of Dietary Supplements states plant food grown in parts of the Dakotas and Nebraska contain the highest values of selenium in the United States. Because some animals depend on plants for food, selenium is also found in some animal products. Foods containing high levels of selenium include beef, tuna, crab, poultry, eggs, whole wheat bread, pasta and rice, along with cottage cheese, cheddar cheese and walnuts. You should only eat Brazil nuts in moderation, as they contain an enormous amount of selenium and if they are a staple in your diet, it can lead to selenium toxicity.
Selenium Deficiency
If you don't get the proper amount of selenium daily, you can become deficient. It's rare here in the U.S., but can occur in patients receiving IV nutrition for an extended period of time. Selenium deficiency does occur in countries where the soil has a poor selenium content, including parts of China and New Zealand. Those who don't get enough selenium can develop medical problems, including Keshan disease, which affects the heart, and Kashin-Beck disease, which affects the bones and joints. Symptoms of selenium deficiency include excessive dandruff, sterility, nail abnormalities, heart enlargement, muscle tissue calcification and muscle cramps.
Toxicity
If you ingest large amounts of selenium daily, you can develop symptoms of selenosis, or toxic amounts of selenium circulating in your bloodstream. Symptoms of selenosis include a garlicky smell to the skin and breath, dry hair, hair loss, tooth and nail problems, irritability mild nerve damage and lethargy.
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