How much selenium to take daily?

Selenium is a vital mineral that the body needs in small amounts. It plays an essential role in maintaining your health, including protecting your cells from oxidative stress and supporting your immune system. So, how much selenium should you take daily? Let’s find out!

Why Is Selenium Important for Your Health?

As mentioned earlier, selenium is critical to the human body in many ways. Here are some of its benefits:

  • Protects against cell damage.
  • Boosts the immune system.
  • Enhances thyroid function.
  • Promotes heart health.
  • Helps prevent cognitive decline.

Now that we know why selenium is important let’s look at how much we need!

Recommended Daily Intake of Selenium

The recommended dietary allowance (RDA) for selenium varies depending on age and gender. The table below highlights the RDA for different groups:

Age Group RDA for Men RDA for Women
0–6 months 15 mcg 15 mcg
7–12 months 20 mcg 20mcg

Teens

Teen boys require more selenium than teen girls as they are growing rapidly; therefore their bodies need more nutrients.

Adults

For adults aged over 19 years old, men require more selenium than women do.

Pregnant or breastfeeding women need slightly higher levels of this nutrient.

How Much Selenium Should I Take if I Work Out Frequently?

If you hit the weights regularly or undertake regular high-intensity workouts that push your physical limits considerably —

You may wonder whether there’s any specific dosage advice regarding adequate & safe Selenium intake levels, especially considering that it supports muscle growth and strength development processes.

Actually – – There isn’t one precise amount listed due to factors such as weight etc… The best approach would be sticking to the recommended adult intake levels: 55 micrograms (mcg) for men and women.

Symptoms of Selenium Deficiency

Severe selenium deficiency is rare, but it can cause some significant health issues, including:

  • Keshan disease – a condition that causes an enlarged heart and ultimately heart failure
  • Kashin-Beck disease – which leads to joint pain and bone deformities
  • Thyroid problems.

If you’re deficient in this mineral, your doctor may recommend supplements or dietary changes depending on how severe your deficiency is.

Recommended Dietary Sources

Selenium cannot be produced by the body; therefore we must obtain it through our diet or supplementation.

There are several foods you can eat that will boost your selenium levels:

  1. Brazil nuts (always practice moderation due to high concentration –> benefits & risks)
  2. Fish – tuna, salmon.
  3. Shellfish – prawns, oysters.
  4. Meat/poultry – chicken thighs|turkey> top sirloin beef
  5. Seeds – chia seeds
    6.Bread(certain brands such as Warburtons& Kingsmill)
    7.Mushrooms.

When Should You Take Selenium Supplements?

It’s best to get your daily selenium requirements from wholesome food sources unless medically advised otherwise/dealing with a specific health issue / being monitored under physician care.

Supplements should not replace proper nutrition!

Taking excessive amounts of SeLENium increases toxicity: such symptoms like hair loss or brittle nails plus GI upset.

Several studies have suggested an association between low blood selenium levels and various diseases such as mood disorders or cognitive decline . Thus, scientists are examining if supplementing with SElENIUM could prevent chronic illnesses .

Before opting for supplements,it’s important talking about potential side effects//consulting with your Doctor/Registered Dietitian whom could help one determine appropriate dosages tailored its specific health needs/outcomes // customizing supplementation schedule

Conclusion

Now we know how much selenium to take daily, the benefits of this mineral, and its food sources. Remember that our bodies need 55 micrograms (mcg) a day for adults! If you’re consuming wholesome foods such as the ones listed — satisfactory selenium levels are easily achievable.
Incorporating natural sources is a required approach whilst ensuring safe suggested dosages isn’t exceeded when supplements come into play.

Stay healthy, folks – naturally is always best!

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