Selenium is an essential trace mineral, which means your body relies on it in small amounts to carry out some important work that affects everything from your hair and nails to your thyroid, immune system and even men’s reproductive health. It occurs naturally in soil, which means the amount that’s found in your food depends on where it was grown. Here’s what selenium does in the body, where to find it, and when a supplement can be beneficial.
What are the benefits of taking selenium?
Like iron, zinc, copper and manganese, selenium is only needed in trace amounts, but it has several important functions in the body. These include:
· Antioxidant protection – Selenium is known as a powerful antioxidant. It contributes to the protection of cells from oxidative stress, forming part of your body’s natural defences against free radicals, which accumulate through exposure to pollution, sunlight, alcohol and smoking.
· Thyroid health – Its work in the thyroid is just as important. It works alongside iodine to support normal thyroid function, helping produce the hormones that regulate your metabolism and energy levels.
· Immune support – Selenium works closely with zinc and vitamin C to contribute to the normal function of the immune system, which is why you’ll often find these three nutrients together as part of a multivitamin you can take daily.
· Hair and nails – It also contributes to the maintenance of normal hair and nails, which are constantly renewing, relying on a steady supply of nutrients like selenium as well as zinc and, for hair in particular, biotin.
· Men’s reproductive health – Selenium contributes to normal spermatogenesis, the process that produces healthy sperm, which is essential for male fertility. So, if you’re trying to conceive, it’s worth making sure the man is getting enough selenium from his diet, or from a supplement for extra support.
What food is highest in selenium?
Brazil nuts are by far the richest source of selenium. In fact, just one or two of these can supply your entire daily requirement.
You can also find it in seafood and animal products, such as tuna, sardines and prawns, as well as pork, turkey, beef and eggs – two large eggs provide around 30μg, which is roughly half of what most adults need in a day. It’s worth knowing that most fruits contain very little selenium, so this is one nutrient where reaching for the fruit bowl isn’t likely to help much.
Plants don’t make selenium themselves, but they absorb it from the soil. As UK and European soils are naturally low in it, grains, pulses and vegetables grown here contain small and unreliable amounts. As a result, it can be harder to get enough selenium if you follow a vegetarian or vegan diet, so taking a reliable daily selenium or multi-nutrient supplement is a simple way to ensure you are getting a consistent intake.
Is it safe to take selenium supplements every day?
For most people, yes. The NHS recommends 75μg of selenium a day for men and 60μg for women aged 19 to 64. If you eat meat, fish or nuts regularly, you should be able to get all you need from your daily diet.
Remember, selenium has a narrow sweet spot! The Department of Health and Social Care advises that 350μg or less a day from supplements is unlikely to cause harm; however, taking considerably more than that over time can cause problems, including brittle hair and nails.
If you’re pregnant, selenium supplements are generally considered safe, but always check with your midwife or GP first. And if you have any underlying health concerns, fertility questions or take other medication, speak to a healthcare professional before adding it to your routine.
Should I take a selenium supplement?
As an antioxidant, selenium has a number of important benefits, so it’s good to make sure you’re getting adequate levels, either from your diet or from a supplement.
As it’s only needed in small amounts, you’ll often find it as part of a high-quality multivitamin formulation that includes many of the essential nutrients you need each day. Many of our premium supplements combine selenium with other key nutrients such as vitamins A, C and E, or with zinc to support normal immune function.
You’ll also find it as a high-strength standalone supplement, which is worth considering if your diet lacks sufficient selenium-rich foods (such as seafood, meat, eggs, or Brazil nuts). Our high-strength tablets and capsules provide 200μg of selenium, considerably more than you’d get from a standard multivitamin. This can be particularly helpful for couples trying to conceive, for instance, as selenium contributes to normal spermatogenesis. We offer liquid formulas too, for a gentler alternative to tablets.
We always recommend speaking to your GP or pharmacist first if you’re pregnant, taking other medication, or have any underlying health concerns.
Explore our range of premium selenium supplements to support normal thyroid and immune function, and the maintenance of normal hair and nails.