Selenium investigated by Anne Marie

Selenium is a mineral that is fundamental to human health, playing vital roles in the body.


How much do I need and am I getting enough?

Current UK recommendations suggest a minimal intake of 75mcg and 60mcg per day for adult males and females respectively. Although, some experts have argued that these recommendations are rather conservative, as there’s evidence of health benefits when intakes are increased to 200mcg per day.
Intakes in the UK are below these recommendations, and are decreasing at an alarming rate.Estimated intakes are even lower in certain population groups, such as vegetarians.

Which foods are the best source of selenium?

Brazil nuts are the richest dietary source of selenium, with meats and fish – in particular crab and lobster – also being good. The low intake by vegetarians is due to the fact that in a typical omnivorous diet, meat and fish make up 40-50% of selenium intake. The selenium content of food is known to be highly variable and depends on the selenium level in the soil where the food is sourced. The USA has selenium-enriched soils, as opposed to the selenium-poor soils typical in Europe. The approximate 40% decrease in UK selenium intake over the past 30 years is thought to be due to the switch from North American to European wheat for bread making. In addition to dietary sources, a range of supplements are available. When choosing a supplement, opt for those which provide selenium in an ‘organic’ form, as absorption rates are significantly higher.


What role does selenium play in the body?

Selenium is a vital part of numerous proteins in the body – specifically known as ‘selenoproteins’. These are essential antioxidants, protecting tissues from free radical attack.

Do not overdo it with selenium!

Don’t assume that the more selenium you consume, the bigger the benefit. High doses (1mg or more) can be toxic. The highest recommended intake is 450mcg with no more than 200mcg from a supplement.

Dr Anne Marie Minihane

Dr Anne Marie Minihane is a reader in integrative nutrition at the University of Reading. She holds a PhD in nutrition and runs an active research group investigating the impact of diet on risk factors for coronary heart disease.