How much Selenium should I take daily?
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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 plasma1. 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 tissues5.
Selenium Intake for Special Populations
For pregnant women, the recommended intake is slightly higher at 65 µg/day to support the increased needs during pregnancy10. Lactating women are advised to consume 75 µg/day to account for the selenium secreted in breast milk1 5. 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 years1 5.
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 toxicity2. 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 effects7 9.
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 recommendations3. In Brazil, selenium intake among different population groups varied widely, with some groups consuming much higher levels than the recommended average8.
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.
The revised reference values for selenium intake suggest that men should consume 70g/day, women 60g/day, children and adolescents should consume 15g/day, and lactating women should consume 75g/day.
Highly CitedScientific opinion on the tolerable upper intake level for selenium
The EFSA Panel on Nutrition, Novel Foods and Food Allergens has established a tolerable upper intake level (UL) for selenium at 255 g/day for adults, with no risk from natural selenium content in foods for toddlers and children.
Systematic ReviewAn estimation of selenium requirements for New Zealanders.
New Zealanders require 39 micrograms of selenium daily to achieve two-thirds of maximal plasma glutathione peroxidase activity, while the upper estimate of 90 micrograms is achievable only through regular high-selenium food intake.
RCTHighly CitedA tentative recommendation for the maximum daily intake of selenium.
The maximum acceptable daily intake of selenium for human health protection is 500 mug, with half of this intake coming from fish and shellfish, and the margin of safety being 10 to 200 times the normal level.
Scientific Opinion on Dietary Reference Values for selenium.
An Adequate Intake of 70 g/day for adults was set, with varying intakes for infants, children, and adolescents, based on age and gender.
Literature ReviewHighly CitedEstablishing optimal selenium status: results of a randomized, double-blind, placebo-controlled trial.
To optimize plasma selenoprotein P concentration, 50 microg Se/d of additional selenium is needed, indicating an estimated average requirement for adults.
RCT
Very Rigorous JournalHighly CitedThe Nutritional Prevention of Cancer: 400 Mcg Per Day Selenium Treatment
Higher selenium levels decrease the risk of lung, colon, prostate, and total cancers, but 400-mcg/day selenium treatment shows no effect on total cancer incidence.
RCTHighly CitedDaily dietary selenium intake of selected Brazilian population groups
Most Brazilian population groups have daily dietary selenium intake below the new estimated average requirement values, with exceptions of children from Belém and Macapá cities.
A report of high-dose selenium supplementation: response and toxicities.
High-dose selenium supplementation showed no obvious serious toxicities in men with prostate cancer, but more subjects reported symptoms of toxicity.
RCTHighly CitedSelenoproteins in the Human Placenta: How Essential Is Selenium to a Healthy Start to Life?
Selenium is essential for a healthy pregnancy and its deficiency leads to gestational disorders, with the placental selenoproteome playing a crucial role in a healthy start to life.
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