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Benefits of Selenium Supplements

Angela has lived with many inflammatory illnesses. Through the changes in her diet and the use of supplements, her life has turned around.

Egg yolks, chicken, tomatoes, and onions are good sources of selenium

Egg yolks, chicken, tomatoes, and onions are good sources of selenium

What Is Selenium?

Selenium is an element discovered in 1818 by the famous scientist Berzelius. This trace element transfers itself from the soil to the food planted there. Thus, the amount within a portion of food is primarily determined by the ground where it grows.

This element is essential for our bodies due to its antioxidant properties. It can be found in every cell in our body. Selenium most affects our kidneys, liver, spleen, pancreas, and the male testes.

Soil closer to the volcanic activity and seawater will be more richly dense in selenium. Due to the large amounts found in volcanic ash, some foods exposed to direct volcanic ash can be too rich in selenium for health benefits because this mineral is very similar to arsenic.

There are very few foods that you could overdose on selenium. The one exception is Brazil nuts.

Unfortunately, since the amount of selenium in a given vegetable or grain depends on the selenium content of the soil where it grows, it is tough to determine how much selenium someone has in their diet.

Foods Rich in Selenium

These are rich in selenium regardless of soil content.




whole grains

muscle meats


brazil nuts









egg yolk

Should We Use Supplements?

Selenium Deficiency

Selenium deficiencies are not common in people who have average health. Although research has shown that the average person is on the low end of normal, which means they may benefit from increasing their selenium levels. Those who are most apt to have a selenium deficiency are people who have an autoimmune thyroid disease or an intestinal disorder.

If there is a deficiency in youth, a child can develop Keshan disease, which leads to a weakened heart. For this reason, a child must get enough of this mineral. In adults, the symptoms are less severe but present. Here are the most notable:

  • Muscular weakness and physical fatigue.
  • Hypothyroidism exhibits itself through heart palpitations, moisture on the skin, emotional issues, and sensitivity to light.
  • Mental Fatigue.
  • In women, changes in the menstrual cycle.
  • In a pregnant woman, miscarriage.

It is important to note that a selenium overdose is possible. If you have an overdose, it will have a toxic effect on the body. You may feel depressed or anxious, have nausea or vomiting, lose hair or get brittle nails, and have a strong breath odor.

Volcanic Ash

Volcanic ash in the soil causes it to be high in selenium.

Volcanic ash in the soil causes it to be high in selenium.

Minimum Needs of Selenium and Getting Too Much

To function correctly, your body needs at least 200 micrograms (mcg) of selenium a day. Brazil nuts have 120 mcg, so it is a choice food for anyone needing to increase their selenium intake. An average male should take a supplement of 70 mcg, while women should take 55 mcg. Some studies suggest taking 600 mcg, although it can be problematic to take too much. A more conservative supplement amount is 100-200 mcg a day. If you choose to take a supplement higher than 200 mcg, it is advisable to have your levels checked periodically to ensure you are within a healthy range.

Benefits of Selenium

  • Reduces your cancer risk, especially if combined with Vitamin C and E.
  • Improves your mood.
  • Protects against free radicals that damage your DNA.
  • Protects against heart disease and stroke by decreasing your risk of clotting.
  • Decreases signs of aging.
  • Maintains a healthy thyroid, which assures all your cells are correctly functioning.
  • Improves the immune system, which will help prevent cold sores and shingles, and other viral infections.
  • Slows progression of AIDS/HIV
  • Increases male sexual potency.
  • Help have healthier hair and skin.
  • Increases eye health and possibly prevents cataracts and macular degeneration.
  • Increases good cholesterol (HDL) and decreases bad cholesterol (LDL).
  • Promotes normal liver functioning.

Selenium With Vitamin E

Vitamin E enhances selenium's benefits, to be more precise, the anti-inflammatory benefits. These anti-inflammatory benefits improve rheumatoid arthritis, lupus, psoriasis, and eczema. Studies suggest that if a person is low in either selenium or vitamin E, it will turn a latent virus into an active one, such as cold sores, shingles, and inflammatory diseases.

They also enhance the immune system by combating free radicals. Free radicals are what often cause cancer. Vitamin E is one of the cell's primary defenses, so it is believed to decrease the cancer-causing free radicals. Unfortunately, food rarely contains Vitamin E. You would need to eat three pounds of lettuce to get enough. Fortunately, fortified cereals, nuts, sunflower seeds, turnip greens, tomato paste, vegetable oil, and avocados contain slightly more. Even with these foods, it is often recommended to supplement as well.

With health benefits often come anti-aging benefits. These vitamins combined will add to your skin and hair health by increasing the elasticity and collagen in your skin. Through better flexibility and more collagen, the progression of wrinkles decreases. These also help your acne.

There are so many great reasons for taking a selenium supplement, although it is essential to be mindful of not taking too much. Combining this mineral with vitamin E and Vitamin C enhances these great benefits, which is why it is so essential to make sure you have enough.



This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Angela Michelle Schultz


Angela Michelle Schultz (author) from United States on June 19, 2018:

Interesting. I have never heard of getting a hair analysis to learn about toxicity.

Isabella Davis on June 19, 2018:

One of the best writeups on selenium I have seen. I used organic selenium yeast to detox for mercury when a hair analysis showed toxicity. I was able to excrete all the mercury safely from my body and the hair analysis showed it worked. Thank you for all the useful information :-)

Yvonne Spence from UK on November 24, 2012:

This is very interesting and useful. I brazil nuts had some minerals that were good for us, but had forgotten it was selenium. The information that you can overdose on selenium is new to me, and very useful.

Great hub, voted up.

Pamela Dapples from Arizona. on October 14, 2012:

Very interesting. I'm glad you gave details, too, regarding how much selenium is good as a daily intake amount. Voting up and useful.

Neil Sperling from Port Dover Ontario Canada on October 13, 2012:

Great stuff - Thanks

Sheila Brown from Southern Oklahoma on October 07, 2012:

Great information. I knew that selenium was a good supplement, but didn't know how much to take. Glad to hear about what veggies contain the most selenium. Voted up and useful! :)

Dianna Mendez on October 01, 2012:

Interesting fact about the volcanic ash enriching the soil with selenium. Another great hub post. Voted up!

Jimmy the jock from Scotland on October 01, 2012:

Great information on a lesser known supplement that has many benefits to health .....jimmy

Angela Michelle Schultz (author) from United States on September 30, 2012:

Thank you all very much!

carol stanley from Arizona on September 30, 2012:

Always good to learn new information. Thanks for sharing all this.

Penelope Hart from Rome, Italy on September 30, 2012:

Anything that improves my mood has to be a MUST. Voting useful and Up. Nice Hub.

jennyjenny from Somewhere in Michigan on September 29, 2012:

Nice job on this one! Selenium is not widely recognized like other supplements are. Thanks for sharing!