Selenium is an important trace mineral, but ingesting too much of it can lead to a toxicity. However, this is rare in the United States and will most likely be due to excessive intake of selenium supplements, as opposed to eating too many selenium-rich foods. Talk to your doctor about the amount of selenium you need in a day and ask her before you begin taking new supplements or increasing your dosage.
Symptoms and Risks of Toxicities
The toxic condition of having too much selenium in your blood is known as selenosis. Symptoms of this condition include stomach upset, hair loss, white spots on your nails, fatigue, irritability, skin rashes, unintentional weight loss and even nerve damage. Not only can ingesting high doses of this mineral lead to selenosis, but it may also increase the likelihood that you will develop diabetes or high cholesterol.
RDA, Upper Limits and Supplements
To prevent a toxicity, the Institute of Medicine of the National Academy of Sciences has established the tolerable upper limit of selenium as 400 mcg per day, according to the Office of Dietary Supplements. The University of Maryland Medical Center states that the recommended dietary allowance or RDA for selenium is 55 mcg per day, and if you eat a balanced diet, you should be able to meet this without taking supplements. However, if you smoke, drink, are on birth control or have a bowel disorder like ulcerative colitis, you may be at risk for low selenium levels, and your doctor may prescribe supplements. Always discuss proper dosing with your physician, and do not exceed the prescribed amount without asking him.
Why You Need Selenium
Although too much selenium can be toxic, this mineral is important for many bodily functions, such as keeping your thyroid and immune system working properly. It also works with vitamin E to combat the cell damage that free radicals can cause. Free radicals can contribute to many diseases and conditions, and getting enough antioxidants, like selenium, can help prevent this. Eat a balanced diet that includes items like tuna, enriched noodles, sunflower seeds, cottage cheese and rice to meet your RDA of selenium.
Additional Considerations
If you experience any of the symptoms of a selenium toxicity, or if you believe that your blood levels of the mineral may be too high, seek medical attention. Similarly, if you think that you may not be getting enough selenium, ask your doctor about taking supplements or altering your diet. Never begin ingesting new foods or supplements without first checking with your health care provider, and be sure to tell her what other medications or supplements you take, since these may interact with selenium.
Member Comments