How much Selenium should I take daily?
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Summary
10 papers analyzed
These studies suggest that the recommended daily intake of selenium for adults is generally around 55-70 micrograms, with an upper limit of 255-500 micrograms to avoid potential adverse effects, and individual needs may vary.
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Selenium is an essential trace mineral important for various bodily functions, including the antioxidant defense system and thyroid hormone metabolism.
- The tolerable upper intake level (UL) for selenium is established at 255 µg/day for adult men and women to prevent adverse effects like alopecia, with lower scaled values for children based on body weight.
- Supplementation with 200 µg/day of selenium may decrease the risk of certain cancers, but increasing the dose to 400 µg/day does not show additional benefits in cancer prevention.
- An estimated requirement of 90 µg/day is suggested for New Zealanders to maximize plasma glutathione peroxidase activity, with a lower estimated requirement of 39 µg/day to reach two-thirds of maximal activity.
- Average daily selenium intake from food in West Germany is reported to be 47 µg for men and 38 µg for women.
- A tentative maximum acceptable daily intake of selenium is proposed at 500 µg, based on dietary intake variations and safety margins.
- Revised reference values for selenium intake recommend 70 µg/day for men and 60 µg/day for women, with higher amounts for lactating women at 75 µg/day.
- In eastern Croatia, the average daily selenium intake is below the recommended dietary allowance (RDA), suggesting a need for increased intake or supplementation.
- The current recommended dietary amounts for healthy adults in the US are 55 µg/day for both men and women, which can be obtained through consumption of typical foods.
- The 1989 RDA for selenium was set at 70 µg/day for adult men and 55 µg/day for adult women, based on studies conducted in China to prevent Keshan disease and maximize glutathione peroxidase activity .
In conclusion, the recommended daily intake of selenium varies depending on the source, with a general consensus around 55-70 µg/day for adults, and an upper limit of 255 µg/day to avoid toxicity. Specific recommendations may vary based on regional dietary selenium content and individual health needs.
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Most relevant research papers on this topic
5
A tentative recommendation for the maximum daily intake of selenium.
5
62 Citations
1975
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