The human body only needs small amounts of selenium for health and wellness, and generally you'll get all of this trace mineral you need from the foods you eat. Selenium is found in a wide variety of foods such as meat, bread, seafood and nuts. Selenium is also available in supplement form, though you should proceed with caution when it comes to selenium supplementation, as too much may cause toxicity and a host of unpleasant symptoms.
Selenosis
According to the National Institutes of Health, abnormally high levels of selenium in the blood can cause a condition called selenosis, characterized by symptoms such as hair loss, garlic breath odor, white blotchy nails, gastrointestinal problems, irritability, fatigue and nerve damage. The effects of selenium poisoning are similar to the symptoms of arsenic poisoning, though symptoms may vary depending on factors such as the type of selenium ingested as well as the dose. Other symptoms of selenium toxicity include lightheadedness, facial flushing, tremor, muscle tenderness, liver and kidney problems and blood clotting problems.
Long-Term Use
Taking selenium supplements for long periods of time can potentially be unsafe. The National Institutes of Health notes that long-term use of selenium supplements may increase your chance of developing type 2 diabetes. Long-term selenium use may also increase the risk of a recurrence in those who've previously had skin cancer. The NIH further cautions that having too much selenium in your body may also increase your risk of death in general or death from cancer specifically.
Considerations
In the United States, selenium deficiency is rare, and the NIH notes that most Americans get all the selenium they need through food sources, making supplementation unnecessary for most. For those who need supplementation, the upper intake level suggested by the Institute of Medicine of the National Academy of Sciences is 400 micrograms a day for adults ages 19 and over. Doses higher than the recommended upper intake level may lead to selenium toxicity.
Suggestions
While most people can do without selenium supplementation, some people with specific medical conditions may need to take extra selenium. People reliant on an intravenous line for food and nutrients may need selenium supplementation, as well as those with Crohn's disease or other gastrointestinal problems that decrease nutrient absorption. Those with iodine deficiency or acute, widespread illnesses and infections may also benefit from selenium supplementation. If you feel you may need selenium supplementation, talk to a doctor first. A physician can evaluate you and test for depleted levels of selenium to determine whether you need to supplement.
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