How much Selenium should I take daily?
Pro Research Analysisby 
Searched over 200M research papers
Consensus Meter
Daily Selenium Intake Recommendations
Recommended Daily Selenium Intake for Adults
The recommended daily intake of selenium varies slightly between different health organizations. The German, Austrian, and Swiss nutrition societies recommend a daily intake of 70 µg for men and 60 µg for women, based on the saturation of selenoprotein P (SePP) in plasma. Similarly, the European Food Safety Authority (EFSA) has set an Adequate Intake (AI) of 70 µg/day for adults, which is considered sufficient to meet the selenium requirements for all tissues.
Selenium Intake for Special Populations
For pregnant women, the recommended intake is slightly higher at 65 µg/day to support the increased needs during pregnancy. Lactating women are advised to consume 75 µg/day to account for the selenium secreted in breast milk . For infants and children, the recommended intake varies with age, starting from 10 µg/day for infants under 4 months to 65 µg/day for adolescents aged 15-17 years .
Upper Intake Levels and Toxicity
While selenium is essential, excessive intake can lead to toxicity. The EFSA has established a tolerable upper intake level (UL) of 255 µg/day for adults, including pregnant and lactating women, to avoid adverse effects such as alopecia and other symptoms of selenium toxicity. Studies have shown that intakes up to 400 µg/day do not significantly increase the risk of cancer, but higher doses can lead to side effects .
Selenium Requirements Based on Regional Data
Selenium requirements can also vary based on regional dietary habits and selenium content in local foods. For instance, a study in New Zealand suggested an upper estimated requirement of 90 µg/day to maximize plasma glutathione peroxidase (GSHPx) activity, which is higher than the general recommendations. In Brazil, selenium intake among different population groups varied widely, with some groups consuming much higher levels than the recommended average.
Conclusion
In summary, the recommended daily intake of selenium for adults is generally around 60-70 µg/day, with slightly higher needs for pregnant and lactating women. It is important to avoid excessive intake, with the upper limit set at 255 µg/day to prevent toxicity. Regional dietary habits and local selenium content in foods can influence these recommendations, highlighting the need for tailored dietary guidelines.
Sources and full results
Most relevant research papers on this topic
Revised reference values for selenium intake.
Scientific opinion on the tolerable upper intake level for selenium
An estimation of selenium requirements for New Zealanders.
A tentative recommendation for the maximum daily intake of selenium.
Scientific Opinion on Dietary Reference Values for selenium.
Establishing optimal selenium status: results of a randomized, double-blind, placebo-controlled trial.
The Nutritional Prevention of Cancer: 400 Mcg Per Day Selenium Treatment
Daily dietary selenium intake of selected Brazilian population groups
A report of high-dose selenium supplementation: response and toxicities.
Selenoproteins in the Human Placenta: How Essential Is Selenium to a Healthy Start to Life?
Try another search
What are the implications of artificial intelligence in diagnosing diseases?
The safety and long-term effects of intermittent fasting and time-restricted eating on metabolic health.
all embryos start as female
How much 5 HTP should I take daily?
The impact of cryptocurrency on energy consumption and environmental sustainability.
self esteem