Image for selenium Selenium is an essential trace mineral that acts as an antioxidant—a substance that protects the body's cells against the effects of free radicals. Free radicals are normal byproducts of metabolism, but they can cause cell damage. Selenium can function alone or as part of enzyme systems.

Functions

Selenium's functions include:

  • Acting as a cofactor for the antioxidant enzyme glutathione peroxidase
  • Aiding the metabolism of sulfur-containing amino acids
  • Binding heavy metals and possibly reducing toxicity from mercury contamination
  • Allowing for normal fetal development during pregnancy
  • Stimulating immune function
  • Ensuring proper function of the thyroid gland
  • Aiding cell growth

Recommended Intake

Age Group Recommended Dietary Allowance
(mcg/day)
MaleFemale
0-6 months No RDA;
Adequate Intake (AI) = 15 		No RDA;
AI = 15
7-12 months No RDA;
AI = 20 		No RDA;
AI = 20
1-3 years2020
4-8 years3030
9-13 years4040
14 years and older5555
Pregnancyn/a60
Lactationn/a70

Selenium Deficiency

Symptoms of selenium deficiency may include:

  • Muscle pain
  • Muscle wasting
  • Enlarged heart
  • Heart disease
  • Liver damage
  • Altered thyroid function

Groups of people who may be at risk for selenium deficiency include:

  • People living in areas where the soil is very low in selenium, such as parts of China and Russia
  • People with gastrointestinal disorders, such as Crohn's disease , that may decrease absorption of selenium
  • People receiving total parenteral nutrition (TPN); however these people now routinely receive selenium supplementation

Selenium Toxicity

The government has set the tolerable upper intake level (UL) for selenium at 400 mcg. Selenium toxicity is rare in the US. However, when it occurs, symptoms may include:

  • Garlicky breath
  • Hair loss
  • Nausea
  • Vomiting
  • General weakness
  • Liver disease
  • Cardiomyopathy
  • White, blotchy nails
  • Mild nerve damage

Major Food Sources

The major food sources of selenium are seafood, eggs, and meats, especially organ meats. Seeds and grain products are also good sources. The amount of selenium these plant foods provide depends on the level of selenium in the soil they were grown in. This level varies by region. Fruits and vegetables generally don't have much selenium.

FoodServing size Selenium content
(micrograms; mcg)
Brazil nuts, dried, unblanched1 ounce840
Tuna, canned in water3 ounces68
Liver, beef, pan-fried3.5 ounces58
Pork tenderloin, separated lean, roasted3.5 ounces48
Oysters, cooked6 medium oysters43
Shrimp, frozen, cooked3 ounces40
Ham3.5 ounces39
Cod, baked3 ounces33
Salmon, sockeye, canned3 ounces33
Macaroni and cheese, from mix1 cup31
Turkey, light meat, no skin, roasted3.5 ounces31
Beef, ground, lean, broiled3.5 ounces29
Macaroni, boiled1 cup29
Chicken breast, no skin, roasted3 ounces25
Sunflower seed kernels, dry roasted1 ounce22
Special K1 cup17
Cream of Wheat, instant, cooked1 packet16
Grape-Nuts1/2 cup14
Brown rice, cooked1/2 cup13
Egg, large1 egg13
Cheerios1 cup11
Rye bread1 slice10
Whole wheat bread1 slice10
Walnuts, black1 ounce5

Health Implications

Cancer

Many studies that have examined selenium intakes and blood selenium levels have suggested that people with greater intakes of selenium are less likely to develop cancer or to die from cancer if they already have it. The types of cancer that selenium may help prevent include:

Selenium's effects on cancer are believed to be due to its action as an antioxidant. In addition, selenium helps stimulate the immune system, making it better able to fight cancer.

Heart Disease

In population studies, people with low intakes of selenium have been found to have heart damage, while those with higher selenium intakes have lower risks for heart disease. In addition, a selenium deficiency has been associated with lower levels of HDL cholesterol—the "good" cholesterol.

Again, selenium's action as an antioxidant is likely the means by which it protects the heart. Selenium and other antioxidants help limit the oxidation of LDL ("bad") cholesterol. This oxidation leads to plaque buildup on artery walls, and subsequently, heart disease.

Rheumatoid Arthritis

Free radicals can promote inflammation and destroy cartilage and collagen in joints, contributing to the pain of rheumatoid arthritis. As an antioxidant, selenium can help limit free radical production and therefore ease the pain of arthritis. Selenium is also believed to affect other biochemical pathways that lead to arthritis. Studies of people with rheumatic diseases, including arthritis, have found these people to have low tissue levels of selenium.

Tips for Increasing Your Selenium Intake

  • For a simple lunch, open a can of tuna or salmon and make a sandwich on whole wheat bread.
  • Choose fish or seafood for dinner 2-3 times per week.
  • Choose lean meats for entrees.
  • Select a breakfast cereal that is rich in nutrients; check the Nutrition Facts label on the side.
  • Choose brown rice over white, and whole wheat or rye bread over white.