All about Selenium

Caya KerkhofOrthomolecular Advisor01 november 20234 min. reading time

Selenium is a trace element and plays a crucial role in your health. From your hair and nails to your immune system and thyroid, selenium is a silent force in your body. Read on to discover everything about this essential mineral.

What is Selenium?

Selenium, also known as selen, is an essential trace element. This means our body needs it but cannot produce it on its own. Therefore, we must obtain selenium from our diet. Selenium is known for its antioxidant properties, meaning it helps neutralise harmful free radicals and thus protects your cells.

What are the different forms of Selenium?

Selenium comes in various forms: inorganic and organic. Each form has its own characteristics and is absorbed differently by the body. The inorganic forms of selenium are selenite and selenate. The organic forms are selenomethionine and selenocysteine. These organic forms are most common in food and are better absorbed by our body than the inorganic forms.

Did you know... our body absorbs about 70% of the selenium from food?

Where is Selenium found?

Selenium is found in foods such as nuts, seeds, fish, meat, and grains. Brazil nuts are known to be rich in selenium, with just two nuts a day being sufficient to meet your daily selenium requirement.

Foods rich in Selenium:

Brazil nuts (1917 micrograms per 100 grams)
Tuna (57 micrograms per 100 grams)
Chia seeds (55 micrograms per 100 grams)
Sardines (49 micrograms per 100 grams)
Sunflower seeds (49 micrograms per 100 grams)

What is Selenium (selen) good for?

Selenium acts as an antioxidant and plays a crucial role in various body functions:

Hair: Selenium contributes to the maintenance of normal hair.
Immune system: Selenium has a positive effect on the immune system.
Nails: Selenium contributes to the maintenance of normal nails.
Oxidative damage: Selenium helps protect healthy body cells.
Thyroid: Selenium is essential for the production of thyroid hormones.
Spermatogenesis: Selenium contributes to the production of sperm cells.

Antioxidants are substances that protect healthy cells and tissues in the body against oxidative damage from, for example, UV radiation, toxins, and oxygen radicals.

What is the recommended daily amount of Selenium?

If you eat a healthy and varied diet, you will generally get enough selenium. The recommended daily amount of selenium varies by age and group. See the table below:

Group	Daily recommendations in micrograms
6-11 months	15
1-2 years	20
2-5 years	25
6-9 years	30
Boys 9-13 years	40
Boys 14-17 years	60
Men 18 years and older	70
Girls 9-13 years	40
Girls 14-17 years	50
Women 18 years and older	70
Pregnant women	70
Breastfeeding women	60

What are the symptoms of a selenium deficiency?

In the Netherlands, a selenium deficiency is rare. A deficiency in selenium can lead to fatigue, muscle weakness, and disruptions in thyroid function. It is important to recognise the symptoms and, if necessary, increase your selenium intake.

Symptoms of a selenium deficiency can include:

Fatigue
Muscle weakness
Muscle pain

What are the consequences of too much selenium?

It is difficult to consume too much selenium through food. Only Brazil nuts contain a high amount of selenium. A handful per day already exceeds the acceptable upper limit. Generally, this is not immediately harmful, as the upper limit accounts for a safety margin to avoid negative health effects. You will not immediately experience symptoms if you exceed this limit, but be cautious not to consume excessively high amounts of selenium over a prolonged period. Additionally, there is a risk of excessive selenium intake if you take supplements.

The acceptable upper limit for selenium is 255 micrograms per day for adults.

A prolonged excess of selenium can lead to:

Nausea
Loss of nails, hair, and teeth
Skin rash
Nervous system problems

New dietary guideline for Selenium: What you need to know

The Health Council has recently adjusted the dietary standard for selenium. Where selenium was previously considered ‘not relevant’ for dietary advice, the recommendation is now stricter: sufficient intake is important for the general population. Do you eat few animal products or mainly organic? Then your selenium intake may be lower than you think. In that case, a selenium supplement can help to top up your daily intake.

Acceptable upper limit for Selenium

The European Food Safety Authority (EFSA) has established an acceptable upper limit for selenium due to the potential negative health effects of prolonged excessive intake.

Age	Acceptable upper limit of selenium in micrograms per day
1-3 years	70
4-6 years	95
7-10 years	130
11-14 years	180
15-17 years	230
18 years and older	255

Can I take Selenium supplements during pregnancy?

During pregnancy, women generally do not require additional selenium. The recommended daily amount for pregnant women is 70 micrograms, the same as for other adults. Always consult your healthcare provider before taking supplements during pregnancy.

In conclusion

Selenium is a powerful ally for your health. From supporting your immune system and thyroid to protecting your cells against oxidative damage, it is important to get the right amounts through a varied and healthy diet.

Do you have questions or are you looking for personal advice? Contact our health coaches via the online chat or visit a store near you. Our experts are ready to help you!