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\nSelenium is a nutrient that the body needs to stay healthy. Selenium is important for reproduction, thyroid gland function, DNA production, and protecting the body from damage caused by free radicals and from infection.
\nThe amount of selenium that you need each day depends on your age. Average daily recommended amounts are listed below in micrograms (mcg).
\nLife Stage | \nRecommended Amount | \n
---|---|
Birth to 6 months | \n15 mcg | \n
Infants 7\u201312 months | \n20 mcg | \n
Children 1\u20133 years | \n20 mcg | \n
Children 4\u20138 years | \n30 mcg | \n
Children 9\u201313 years | \n40 mcg | \n
Teens 14\u201318 years | \n55 mcg | \n
Adults 19\u201350 years | \n55 mcg | \n
Adults 51\u201370 years | \n55 mcg | \n
Adults 71 years and older | \n55 mcg | \n
Pregnant teens and women | \n60 mcg | \n
Breastfeeding teens and women | \n70 mcg | \n
Selenium is found naturally in many foods. The amount of selenium in plant foods depends on the amount of selenium in the soil where they were grown. The amount of selenium in animal products depends on the selenium content of the foods that the animals ate. You can get recommended amounts of selenium by eating a variety of foods, including the following:
\nSelenium is available in many multivitamin/mineral supplements and other dietary supplements. It can be present in several different forms, including selenomethionine and sodium selenate.
\nMost Americans get enough selenium from their diet because they eat food grown or raised in many different areas, including areas with soil that is rich in selenium.
\nCertain groups of people are more likely than others to have trouble getting enough selenium:
\nSelenium deficiency is very rare in the United States and Canada. Selenium deficiency can cause Keshan disease (a type of heart disease) and male infertility. It might also cause Kashin-Beck disease, a type of arthritis that produces pain, swelling, and loss of motion in your joints.
\nScientists are studying selenium to understand how it affects health. Here are some examples of what this research has shown.
\nStudies suggest that people who consume lower amounts of selenium could have an increased risk of developing cancers of the colon and rectum, prostate, lung, bladder, skin, esophagus, and stomach. However, whether selenium supplements reduce cancer risk is not clear. More research is needed to understand the effects of selenium from food and dietary supplements on cancer risk.
\nScientists are studying whether selenium helps reduce the risk of cardiovascular disease. Some studies show that people with lower blood levels of selenium have a higher risk of heart disease, but other studies do not. More studies are needed to better understand how selenium in food and dietary supplements affects heart health.
\nBlood selenium levels decrease as people age, and scientists are studying whether low selenium levels contribute to a decline in brain function in older adults. Some studies suggest that people with lower blood selenium levels are more likely to have poorer mental function, but a study of older adults in the United States found no link between selenium levels and memory. More research is needed to find out whether selenium dietary supplements might help reduce the risk of or treat cognitive decline in older adults.
\nThe thyroid gland has high amounts of selenium that play an important role in thyroid function. Studies suggest that people\u2014especially women\u2014who have low blood levels of selenium (and iodine) might develop problems with their thyroid. However, whether selenium dietary supplements can help treat or reduce the risk of thyroid disease is not clear. More research is needed to understand the effects of selenium on thyroid disease.
\nYes, if you get too much. Brazil nuts, for example, contain very high amounts of selenium (68\u201391 mcg per nut) and can cause you to go over the upper limit if you eat too many. Getting too much selenium over time can cause the following:
\nExtremely high intakes of selenium can cause severe problems, including difficulty breathing, tremors, kidney failure, heart attacks, and heart failure.
\nThe daily upper limits for selenium include intakes from all sources\u2014food, beverages, and supplements\u2014and are listed below.
\nAges | \nUpper Limit | \n
---|---|
Birth to 6 months | \n45 mcg | \n
Infants 7\u201312 months | \n60 mcg | \n
Children 1\u20133 years | \n90 mcg | \n
Children 4\u20138 years | \n150 mcg | \n
Children 9\u201313 years | \n280 mcg | \n
Teens 14\u201318 years | \n400 mcg | \n
Adults | \n400 mcg | \n
Yes, some of the medications you take may interact with selenium. For example, cisplatin, a chemotherapy drug used to treat cancer, can lower selenium levels, but the effect this has on the body is not clear.
\nTell your doctor, pharmacist, and other health care providers about any dietary supplements and prescription or over-the-counter medicines you take. They can tell you if the dietary supplements might interact with your medicines or if the medicines might interfere with how your body absorbs, uses, or breaks down nutrients.
\nPeople should get most of their nutrients from food and beverages, according to the federal government\u2019s Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber, and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients (for example, during specific life stages such as pregnancy). For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U.S. Department of Agriculture\u2019s (USDA's) MyPlate.
\nThis fact sheet by the National Institutes of Health (NIH) Office of Dietary Supplements (ODS) provides information that should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.
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