Selenium (Se)

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Functions

  • prevention of fat and body chemical breakdown
  • works with vitamin E
  • antioxidant defense system of the cell (selenoproteins)
  • thyroid hormone synthesis and metabolism (Zimmermann 2002)
    • Converts T4 to T3
  • protects the thyroid gland from damage from excessive iodine exposure (Zimmermann 2002)

Deficiency

  • deficiency almost unknown in humans
  • cardiomyopathy

Good Sources

Natural

  • Meat
    • beef, chicken, lamb, turkey
    • beef liver
  • Seafood
    • scallops, clams, oysters
    • crab, lobster, shrimp
    • herring, smelt, cod, tuna, halibut, salmon
  • egg yolks
  • milk and dairy products
    • cottage cheese, cheese, butter
  • whole grains
  • crimini mushrooms
  • onions, garlic, red swiss chard
  • brazil nuts
  • beer, wine

Food Quantity mg
Herring, smoked 3.5 oz 141
Milk 1 cup 110
Bread, whole wheat 1 slice 19
Beef, top round steak 3.5 oz 34
Beer 8 oz 43

Artificial

  • wheat germ
  • bran
  • molasses

Recommended Daily Allowances (RDA)

  • Males
      • 55 mcg
    • 19 yrs. and older
      • 70 mcg
    • 15-18 yrs.
      • 50 mcg
    • 11-14 yrs
      • 40 mcg
  • Females
      • 55 mcg
    • 19 yrs. and older
      • 65 mcg
    • 15-18 yrs.
      • 50 mcg
    • 11-14 yrs
      • 45 mcg
  • Pregnant females
    • 65 mcg
  • Lactating females with infant
      • 75 mcg
  • Children
    • 7-10 yr.
      • 30 mcg
    • 1-6 yrs
      • 20 mcg
  • Infants
    • 7 mths - 1 yr
      • 15 mcg
    • birth - 6 mths
      • 10 mcg
  • Varied values reflect different references

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • 400 mcg

Intakes above UL may lead to negative health consequences.

Supplementation

  • Not necessary, not recommended.

Also see detailed report of Selenium.


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