Selenium is a trace mineral that works with vitamin E to rid your body of damaging free radicals. It also keeps your thyroid and immune system working as they should. It is important to meet the recommended daily allowance, or RDA, of selenium to stay healthy, but you should not exceed the safe or tolerable upper limits without a doctor's approval. Doing so can result in adverse side effects and put your health at risk.
RDA and Upper Limits
Men and women need at least 55 mcg of selenium a day, according to the University of Maryland Medical Center. Some doctors may prescribe doses in excess of 200 mcg a day to treat certain conditions, but if you consume this much over a long period of time, it may increase your risk of developing diabetes. The tolerable upper limit of selenium has been set at 400 mcg for both men and women. Exceeding this could result in a toxicity, leading to a condition known as selenosis.
Symptoms of Selenosis
Selenosis occurs when there is too much selenium built up in your blood. While this condition is rare in the developed world, symptoms include loss of fingernails, skin rash, fatigue, irritability, unintentional weight loss and nerve damage. For these reasons, do not consume more than the safe limit of 400 mcg, and always discuss dosing with your health-care provider before you increase your intake of selenium. Taking too much selenium may also heighten your chances of developing high cholesterol and diabetes.
Food Sources and Supplements
By eating a balanced diet, you can meet the RDA of selenium and stay below the safe upper limits. Good food sources of this trace mineral include plant foods such as vegetables and sunflower seeds, but the amount of selenium they contain will be contingent upon the amount of selenium present in the soil in which they are grown. Whole grains are a good source as well, but because food processing destroys selenium, you will get the most of this mineral by consuming unrefined grains. Your doctor may recommend you take supplements if you are unable to meet the RDA through diet or are at risk for a deficiency due to smoking cigarettes, drinking alcohol or taking birth control pills.
Additional Considerations
Certain drugs can lower the amount of selenium present in your body, while others can be rendered less effective when you consume selenium supplements. Tell your physician about any medications you are on, as well as any conditions that you have, before you alter your selenium intake. If you begin to experience symptoms of selenosis, seek medical attention.
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