Selenium is a trace element: the body needs only microgram amounts, but has to get them regularly from food.
How much selenium foods contain depends strongly on the soil they grow in. European soils tend to be low in selenium. Good sources are fish, eggs, meat and Brazil nuts.
As a food supplement, selenium comes for example as sodium selenite, selenomethionine or selenium yeast, in capsules, tablets and drops.
Selenium in brief
- Recommended per day: 60 µg for women, 70 µg for men (D-A-CH, estimated value)
- Good sources: fish, eggs, meat, Brazil nuts
- Forms: capsules, tablets, drops, spray
What selenium is needed for
The EU has authorised several health claims for selenium. Here is a selection in their exact wording:
Selenium contributes to the normal function of the immune system.
Selenium contributes to the protection of cells from oxidative stress.
Selenium contributes to normal thyroid function.
Selenium contributes to the maintenance of normal hair.
Selenium contributes to the maintenance of normal nails.
Selenium contributes to normal spermatogenesis.
Good to know when taking it
Count Brazil nuts: Just one or two Brazil nuts can provide a lot of selenium. If you eat them regularly and also take selenium, add the two together.
Add up the amounts: Selenium is often also found in multivitamins and zinc-selenium combinations. Stick to the recommended intake on each product.
Check the unit: Selenium is given in micrograms (µg), not milligrams. The product page shows the amount per daily serving.
Form to suit you: Capsules and tablets are handy, drops can be dosed finely.
Viterna tipOptiolex Selenium 110 µg: Selenium in capsule form from Optiolex in Styria. To the product
Frequently asked questions
More trace elements such as zinc, iron and copper can be found under Trace elements, all nutrient groups under Nutrients.
Note: Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose. Keep out of the reach of young children.