Selenium
Trace mineral with powerful antioxidant properties. Supports thyroid function and immune health.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (µg/day) | Upper Limit (µg/day) |
|---|---|---|
| Children 1-3 years | 20.0 | 90.0 |
| Children 4-8 years | 30.0 | 150 |
| Males 9-13 years | 40.0 | — |
| Females 9-13 years | 40.0 | — |
| Males 14-18 years | — | — |
| Females 14-18 years | — | — |
| Males 19-30 years | 55.0 | 400 |
| Females 19-30 years | 55.0 | 400 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 60.0 | — |
| Lactation | 70.0 | — |
Top Foods Highest in Selenium
Amount per 100g serving. Values in µg per 100g.
Foods Highest in Selenium (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Nuts, brazilnuts, dried, unblanched | 1,917 µg | Nut and Seed Products |
| 2 | Sea lion, Steller, liver (Alaska Native) | 693 µg | American Indian/Alaska Native Foods |
| 3 | Nuts, mixed nuts, oil roasted, without peanuts, with salt ad | 422 µg | Nut and Seed Products |
| 4 | Pork, fresh, variety meats and by-products, kidneys, cooked, | 312 µg | Pork Products |
| 5 | Sea lion, Steller, kidney (Alaska Native) | 274 µg | American Indian/Alaska Native Foods |
| 6 | Lamb, variety meats and by-products, kidneys, cooked, braise | 219 µg | Lamb, Veal, and Game Products |
| 7 | Spices, mustard seed, ground | 208 µg | Spices and Herbs |
| 8 | Smelt, dried (Alaska Native) | 194 µg | American Indian/Alaska Native Foods |
| 9 | Egg, white, dried, stabilized, glucose reduced | 192 µg | Dairy and Egg Products |
| 10 | Pork, fresh, variety meats and by-products, kidneys, raw | 190 µg | Pork Products |
| 11 | Beef, variety meats and by-products, kidneys, cooked, simmer | 168 µg | Beef Products |
| 12 | Mollusks, oyster, Pacific, cooked, moist heat | 154 µg | Finfish and Shellfish Products |
| 13 | Fish, cod, Atlantic, dried and salted | 148 µg | Finfish and Shellfish Products |
| 14 | Turkey, young hen, skin only, cooked, roasted | 144 µg | Poultry Products |
| 15 | Beef, variety meats and by-products, kidneys, raw | 141 µg | Beef Products |
| 16 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salt | 139 µg | Nut and Seed Products |
| 17 | Seeds, flaxseed | 136 µg | Nut and Seed Products |
| 18 | Egg substitute, powder | 128 µg | Dairy and Egg Products |
| 19 | Lamb, variety meats and by-products, kidneys, raw | 127 µg | Lamb, Veal, and Game Products |
| 20 | Egg, white, dried, powder, stabilized, glucose reduced | 125 µg | Dairy and Egg Products |
Health Effects of Selenium
Selenium is an essential component of selenoproteins including glutathione peroxidases (antioxidant defense), thioredoxin reductases, and iodothyronine deiodinases (thyroid hormone metabolism).
Selenium deficiency can cause Keshan disease (cardiomyopathy) and Kashin-Beck disease (osteoarthropathy). Milder deficiency impairs immune function and thyroid metabolism.
Selenosis from excess intake (>400µg/day) causes garlic breath, hair and nail loss, nausea, diarrhea, and in severe cases, neurological damage.
Absorption & Interactions
Organic forms (selenomethionine from plant foods, selenocysteine from animal foods) are absorbed at >90% efficiency. Inorganic forms (selenate, selenite) are absorbed at 50-80%.
Other Minerals
Frequently Asked Questions
How much Selenium do I need per day?
Adult males need 55.0 µg/day and adult females need 55.0 µg/day.
Which food has the most Selenium?
The food highest in Selenium is Nuts, brazilnuts, dried, unblanched with 1,917 µg per 100g.
What does Selenium do in the body?
Trace mineral with powerful antioxidant properties. Supports thyroid function and immune health.