Selenium is a mineral necessary for good health, but you only need a small amount to get its benefits. Most Americans get enough selenium from their diets, according to the Office of Dietary Supplements. Too much selenium is toxic. Consult your physician before taking any supplement that contains selenium.
Recommended Daily Intake
Selenium is a mineral only required in a trace amount, and the recommended dosages are measured in micrograms. Don't confuse micrograms with milligrams, which are 1,000 times larger. The daily recommended intake of selenium for males and females over the age of 14 is 55 mcg per day. Pregnant women require 60 mcg per day and breastfeeding women need 70 mcg, according to dietary reference intakes developed by the Institute of Medicine of the National Academy of Sciences.
Health Benefits
Your body uses selenium to make antioxidant enzymes called selenoproteins. These enzymes help fight damage to your cells from free radicals. byproducts of oxygen metabolism that might be involved in the development of heart disease and other chronic diseases. Selenium also helps regulate your thyroid gland and promote the health of your immune system. Selenium was credited with the ability to prevent certain cancers, but new research in 2011 from the University of Modena and Reggio Emilia in Italy found that was not true. Selenium's role in human health is still being investigated.
Selenium Sources
Brazil nuts are the richest natural source of selenium, providing 544 mcg per ounce. Only eat Brazil nuts occasionally to prevent getting too much selenium, advises the Office of Dietary Supplements. Canned tuna contains 64 mcg of selenium in 3 oz. Other good sources of selenium are beef, cod, chicken breast, turkey, eggs, enriched elbow macaroni, white and brown rice, cottage cheese and fortified oatmeal.
Warning
Too much selenium is toxic. High blood levels cause a condition called selenosis, which is characterized by an odor of garlic on the breath, hair loss, white blotches on the nails, fatigue, irritability, gastrointestinal upset and mild nerve damage. The tolerable upper limit of selenium is set at 400 mcg per day for males and females age 14 and up. The tolerable upper limits for children are much lower. Both too much and too little selenium carry health risks, and more evidence is needed to determine the amount that's beneficial to your health.
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