Selenium is needed for good health and has many functions in your body. The Institute of Medicine's Food and Nutrition Board recommends 55 mcg for people ages 14 and older and 60 mcg for pregnant women. The recommended dietary allowance is 40 mcg for children ages 9 to 13, 30 mcg for ages 4 to 8 and 20 mcg for ages 1 to 3. Not getting enough selenium can lead to serious health problems, so check with your health care provider to see if you require supplements.
Function
Selenium is an antioxidant and protects cells from the damaging effects of free radicals, which can lead to cardiovascular disease. Your body needs selenium for the normal functioning of the immune system and the thyroid gland. It may also reduce the risk of certain cancers, the University of Maryland Medical Center explains. Selenium protects your body after a vaccination by making antibodies that fight infections. It also boosts fertility in men by increasing sperm production.
Deficiency
Selenium deficiency is rare in the United States. However, people with gastrointestinal disorders may develop low levels because the body cannot absorb selenium. A deficiency can cause heart disease and a weakened immune system. Selenium deficiency has been linked to Keshan disease, which causes abnormality of the heart muscle. A deficiency can also lead to a bone disorder called Kashin-Beck disease and myxedematous endemic cretinism, which causes mental retardation.
Dietary Sources
Selenium naturally occurs in plant foods, such as vegetables. The amount in vegetables may vary depending on the amount of selenium in the soil where they are grown. Brazil nuts is one of the richest food sources of selenium, offering 780 percent of the recommended dietary allowance in a 1-oz. serving. Seafood, chicken, turkey, grains, liver, eggs, garlic and fortified bread provide good sources of selenium. Seafood selections include tuna, halibut, lobster, rockfish, crab, oysters, sardines and halibut.
Tolerable Upper Intake Levels
Too much selenium can lead to selenosis, causing hair loss, fatigue, nerve damage, nausea and nail problems. The Food and Nutrition Board has, therefore, set tolerable upper intake levels, or UL, for this mineral. The UL is 400 mcg for people ages 14 and older, 280 mcg for children ages 9 to 13, 150 mcg for ages 4 to 8, 90 mcg for ages 1 to 3, 60 mcg for infants ages 6 to 12 months and 45 mcg for newborns up to 6 months.
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