Selenium 101: How Much Selenium Do You Really Need?

101 Educational Series
Written By Northern Wellness
Selenium (Se) from the periodic table.
 
 
 
 

Selenium is a trace mineral essential for many bodily processes, including cognitive function, a healthy immune system, and fertility in both men and women. It acts as a powerful antioxidant, helping to combat oxidative stress and protect cells from damage. However, like all nutrients, balance is crucial. Both selenium deficiency and excess can lead to health issues. In this article, we'll explore how much selenium you really need, the health benefits it offers, the best food sources, and how to recognize symptoms of imbalance. Plus, we'll introduce you to Ultimate Selenium™ by Youngevity, a convenient way to support your selenium intake and overall health.

 

Why Is Selenium Important?

Selenium plays a vital role in various physiological functions:

  • Antioxidant Defense: A component of glutathione peroxidase, an enzyme that helps protect cells from oxidative damage.

  • Thyroid Function: Essential for the production of thyroid hormones, which regulate metabolism.

  • Immune Support: Enhances immune system function and response.

  • DNA Synthesis: Involved in the creation of DNA.

  • Reproductive Health: Important for sperm motility and may improve fertility.

  • Cognitive Function: May help reduce the risk of cognitive decline as we age.

 

How Much Selenium Do You Need?

Understanding your daily selenium requirements is crucial for optimal health. According to the National Institutes of Health (NIH):

Recommended Dietary Allowances (RDAs)

  • Adults (Men and Women 19 years and older): 55 micrograms (mcg) per day.

  • Pregnant Women: 60 mcg per day.

  • Breastfeeding Women: 70 mcg per day.

  • Children:

    • Ages 1-3: 20 mcg per day.

    • Ages 4-8: 30 mcg per day.

    • Ages 9-13: 40 mcg per day.

    • Ages 14-18: 55 mcg per day.

Tolerable Upper Intake Levels (ULs)

To avoid toxicity, it's important not to exceed the UL for selenium:

  • Adults (19 years and older): 400 mcg per day.

  • Children and Teens: ULs vary by age; consult a healthcare provider.

Health Note: Always consult a healthcare professional before starting any new supplement regimen, especially if you are pregnant, nursing, or have underlying health conditions.

 

Health Benefits of Selenium

Maintaining adequate selenium levels offers numerous health benefits:

Antioxidant Protection

  • Cellular Defense: Selenium is a key component of glutathione peroxidase, which protects cells from damage caused by free radicals.

  • Oxidative Stress Reduction: Helps mitigate oxidative stress that can lead to chronic diseases.

Supports Thyroid Health

  • Hormone Regulation: Essential for the synthesis and metabolism of thyroid hormones.

  • Metabolic Function: Thyroid hormones regulate metabolism, energy production, and growth.

Enhances Immune Function

  • Immune Response: Plays a role in the development and function of immune cells.

  • Infection Resistance: May improve the body's ability to fight off infections.

May Reduce Cancer Risk

  • Cell Protection: Antioxidant properties may help protect against DNA damage.

  • Research Insight: Some studies suggest a link between adequate selenium intake and a reduced risk of certain cancers, though more research is needed.

Supports Reproductive Health

  • Male Fertility: Important for sperm motility and overall male reproductive health.

  • Female Health: Contributes to hormonal balance and may support fertility.

 

Selenium-Rich Foods

Incorporating selenium-rich foods into your diet can help maintain adequate levels.

Top Food Sources of Selenium

  • Brazil Nuts: One of the richest sources; just one or two nuts can meet the daily requirement.

  • Seafood:

    • Yellowfin Tuna

    • Halibut

    • Sardines

    • Shrimp

  • Meats:

    • Beef

    • Turkey

    • Chicken

  • Organ Meats:

    • Liver

    • Kidney

  • Whole Grains:

    • Brown Rice

    • Oats

    • Whole Wheat Bread

  • Eggs: Provide about 15-20% of the daily requirement per large egg.

  • Dairy Products:

    • Milk

    • Yogurt

    • Cheese

  • Nuts and Seeds:

    • Sunflower Seeds

    • Cashews

  • Note: The selenium content in plant-based foods can vary depending on the selenium content of the soil where they are grown.

 

Symptoms of Selenium Deficiency

A lack of selenium can lead to several health issues:

  • Fatigue and Weakness

  • Weakened Immune Function: Increased susceptibility to infections.

  • Cognitive Decline: Memory and concentration problems.

  • Hair Loss and Brittle Nails

  • Muscle Weakness

  • Infertility in Men and Women

  • Keshan Disease: A rare heart condition associated with severe deficiency.

Health Note: If you suspect a selenium deficiency, consult a healthcare professional for proper testing and guidance.

 

Symptoms of Excess Selenium

While selenium is essential, too much can be harmful:

  • Hair Loss

  • Brittle or White Spotty Nails

  • Fatigue and Irritability

  • Gastrointestinal Issues: Nausea, vomiting, and diarrhea.

  • Metallic Taste in the Mouth

  • Neurological Symptoms: Numbness, tremors, or difficulty concentrating.

  • Severe Cases: May lead to heart and kidney problems.

Health Warning: Chronic intake above the UL of 400 mcg per day can lead to selenium toxicity (selenosis). Always follow dosing recommendations and consult a healthcare provider before taking high-dose selenium supplements.

 

Maintaining Optimal Selenium Levels

Balanced Diet

  • Diversify Food Choices: Include a variety of selenium-rich foods from both animal and plant sources.

  • Mind Soil Variability: Be aware that the selenium content in plant foods depends on soil selenium levels.

Be Cautious with Supplements

  • Appropriate Dosage: Use supplements that provide selenium within the recommended daily allowance.

  • Quality Products: Choose reputable brands that disclose selenium content accurately.

Consult a Healthcare Provider

  • Professional Guidance: Before starting supplements, get personalized advice based on your health status and dietary intake.

  • Regular Monitoring: Especially important if you have conditions affecting absorption or metabolism.

 

Boost Your Selenium Intake with Ultimate Selenium™

Even with a balanced diet, meeting daily selenium needs can be a challenge—especially in regions where soil is naturally low in selenium. A thoughtfully formulated supplement can help bridge that nutritional gap and support your body where it matters most.

Introducing Ultimate Selenium™ by Youngevity

Ultimate Selenium™ offers a thoughtful blend of selenium, essential vitamins, and antioxidant-rich nutrients designed to support your immune system, thyroid health, and overall cellular protection.

Why It Stands Out

  • Targeted Selenium Support: Highly bioavailable selenium to help protect cells, support thyroid function, and strengthen immunity.

  • Nutrient Synergy: Combined with antioxidant-rich vitamins A, C, D3, E, and zinc—plus a fruit and amino acid blend—to amplify immune and cellular health.

  • Simple Routine: Just one capsule, three times daily—easy to take with or without meals.

Ultimate Selenium™ (90 Capsules) Ultimate Selenium™ (90 Capsules) Ultimate Selenium™ (90 Capsules)
Sale
Ultimate Selenium™ (90 Capsules)
from $48.25
 

Main Ingredients and Their Benefits

Ingredient Benefit
Selenium Supports thyroid health, antioxidant defense, and immune function.
Vitamin A Essential for vision, immune function, and skin health.
Vitamin C Promotes tissue regeneration and supports immune health.
Vitamin D3 Aids in calcium absorption and bone health.
Vitamin E Provides antioxidant support for immune health.
Zinc Supports immune function, wound healing, and DNA synthesis.
Proprietary Blend Includes amino acids and fruit extracts for added antioxidant and immune support.

Who It’s For

Ultimate Selenium™ may be a good fit if:

  • You're not consistently eating selenium-rich foods like seafood, Brazil nuts, or organ meats.

  • You want comprehensive antioxidant and immune support in one simple capsule.

  • You’re looking for a science-informed supplement from a reputable wellness brand.

How to Use It

  • Recommended Use: 1 capsule, 3 times per day

  • Storage: Keep in a cool, dry place

  • Note: Contains an ingredient derived from soy (Vitamin E)

As always, consult your healthcare provider before beginning any new supplement—especially if you're pregnant, nursing, or managing a medical condition.

Health Note: Consult your healthcare professional before starting any new supplement, especially if you are pregnant, nursing, have a medical condition, or are taking medications. This product contains an ingredient derived from soy (Vitamin E).

 

Trusted Wellness, Backed by Thoughtful Formulation

At Northern Wellness, we believe good health starts with smart, informed choices—not hype. That’s why we offer products like Ultimate Selenium™—designed to support your well-being without overpromising or overwhelming you.

If you're ready to support your selenium levels with a trusted, nutrient-rich formula, Ultimate Selenium™ could be a smart addition to your wellness routine.

 
“Very easy transaction. Corey had great product knowledge and customer service skills. Youngevity products are the real deal, I have used them before. Will be ordering again soon.”
— Ed B, Northern Wellness Customer
 
 

References

  1. National Institutes of Health Office of Dietary Supplements. Selenium Fact Sheet for Health Professionals.

  2. Mayo Clinic. Selenium Supplement (Oral Route)

  3. Harvard T.H. Chan School of Public Health. Selenium.

  4. Youngevity. Ultimate Selenium™ Product Information.

Disclaimer: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult your healthcare provider before making changes to your diet or starting new supplements, especially if you have existing health conditions or are taking medications.

Northern Wellness

Follow us on Instagram, Facebook, Youtube

https://www.northernwellness.ca/
Previous

Slender FX™ REV: Unlocking Your Weight Loss Potential
Next

Beware of Fake Products on Amazon: How to Shop Safely