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- Selenium: What It Is, What It’s For, and How to Take It<
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Selenium: What It Is, What It’s For, and How to Take It<
Table of Contents
- What is selenium?
- What is selenium for? Properties and benefits
- Which foods contain selenium?
- Recommended daily intake of selenium
- Symptoms of selenium deficiency
- Effects of excess selenium
- How to supplement selenium in your routine
Selenium: What It Is, What It’s For, and How to Take It
Selenium is an essential mineral for the human body, best known for its powerful antioxidant properties, but also crucial for the proper functioning of the immune system, thyroid health, and cellular protection from oxidative stress.
Let’s take a look at the health benefits selenium offers, which foods are naturally rich in it, and what the recommended daily intake is.
We’ll also explore when selenium supplementation may be helpful to ensure optimal intake and better support overall well-being.
What is selenium?
Selenium is an essential trace element, meaning a mineral found in very small amounts in the body, but one that plays a fundamental role in many biological processes.
This mineral occurs naturally in soil and water, entering the food chain through plants and animals. However, the concentration of selenium in foods can vary significantly depending on the selenium content in the soil where crops are grown or in pastures where animals feed.
What is selenium for? Properties and benefits
At the biochemical level, selenium plays a vital role as a component of selenoproteins—enzymes involved in antioxidant defense processes. These molecules protect cells from damage caused by free radicals, helping to slow cellular aging and prevent DNA damage.
Selenium is also essential for the proper functioning of the immune system, supporting the body’s response to viruses and bacteria. It helps regulate metabolism and maintain thyroid health, participating in the synthesis of thyroid hormones and influencing energy metabolism and proper cell development.
Which foods contain selenium?
Animal-based foods are among the richest sources of selenium, especially organ meats like liver and kidneys, as well as fish, red meat, and dairy products.
Among plant-based foods, Brazil nuts are particularly rich in selenium—so much so that just a small quantity is enough to meet daily requirements.
Some cereals (such as potatoes) and mushrooms also provide selenium, but their content depends heavily on the mineral richness of the soil in which they are grown.
Recommended daily intake of selenium
Selenium intake varies depending on age and physiological conditions, such as pregnancy and breastfeeding.
For young children, the recommended dose is about 20 micrograms per day up to age 3, increasing to around 30 micrograms between ages 4 and 8.
As children grow, the intake rises to 40 micrograms per day until age 13, then reaches 55 micrograms per day from age 14 and up.
During pregnancy and breastfeeding, selenium needs increase to 60 and 70 micrograms per day, respectively, to support fetal development and maternal health.
Symptoms of selenium deficiency
When selenium is deficient, a person may experience altered pigmentation of skin and hair, brittle nails, and even reduced skeletal muscle function.
This deficiency can negatively affect red blood cell production and make the body more vulnerable to illness—especially when under additional stress such as viral infections. In more severe cases, selenium deficiency may increase the risk of infertility and worsen the effects of iodine deficiency, potentially leading to cretinism in children.
Effects of excess selenium
Excessive selenium—often the result of uncontrolled supplementation—can also cause acute symptoms. The most common include diarrhea, nausea, abdominal pain, vomiting, hair loss, and brittle nails.
To avoid health risks, it’s important to maintain adequate selenium levels through a balanced diet.
How to supplement selenium in your routine
Supplementing selenium can be useful in specific situations—such as during diets low in selenium-rich foods, periods of physical or mental stress, or increased needs during pregnancy or older age.
Supplements are among the most effective ways to absorb adequate levels of this essential mineral. They come in various forms, including tablets, capsules, and powders, often combined with other nutrients for synergistic action.
It’s crucial to choose high-quality products—ideally natural supplements made from certified raw materials and sourced from controlled supply chains.
At RedMoringa, we’ve developed a unique selenium-based supplement, ideal for those seeking full support for the immune system, thyroid function, oxidative stress protection, and the overall well-being of hair and nails.
Thanks to its innovative combination with moringa rich in antioxidants, vitamins, and minerals—this selenium supplement is especially suitable for those who want to naturally boost their immune system and achieve optimal protection against oxidative stress.
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