Selenium: Facts about its sources, forms, and intake
Selenium is an essential trace element. The human body cannot produce it on its own, so it must be obtained from food or dietary supplements. Selenium occurs naturally in the soil, and from there it makes its way into plants, animals, and groundwater. The selenium content in food is heavily dependent on the selenium content of the soil, and therefore varies depending on the region where it is grown.
Sources of selenium in the diet
Selenium is found in varying concentrations in the following foods:
- Brazil nuts (by far the highest natural selenium content)
- Fish and seafood (e.g., tuna, sardines, prawns)
- Meat and offal (e.g., beef, chicken, liver)
- Eggs
- Dairy products
- Whole grains (depending on the selenium content of the soil)
- Legumes
Selenium compounds in dietary supplements
Selenium is available in dietary supplements in various chemical forms:
Sodium selenite: an inorganic selenium compound commonly used in dietary supplements.
Selenium L-monomethionine (organic selenium) An organic selenium compound bound to the amino acid methionine.
Selenium yeast: Selenium that is incorporated into yeast cells during fermentation and is present there in an organically bound form.
Product descriptions in the shop always specify the exact selenium compound present and the dosage per capsule, tablet, or drop.
Dosage forms
Form | Features |
|---|---|
Capsules | Fixed dosage per unit, can be taken on the go, and requires no preparation |
Tablets | Fixed dosage per unit, divisible depending on the product |
Drops | Liquid form, individually dosable, an alternative for those with swallowing difficulties |
Reference values for daily intake
The German Nutrition Society (DGE) provides the following estimates for an adequate daily selenium intake for healthy adults:
- Men: around 70 µg per day
- Women: around 60 µg per day
Different values apply for children, pregnant women, and those who are breastfeeding. The European Food Safety Authority (EFSA) states that the tolerable daily intake of selenium (from both food and supplements) for adults is up to 300 µg.
What to look for when buying
- Precise declaration: Information on the selenium compound contained and the amount per serving
- Consistent dosage: A uniform amount of active ingredient in each capsule/tablet
- Purity: Testing for unwanted additives and contaminants
- Origin and production: Manufactured according to recognised quality standards (e.g., GMP)
- Combination products vs. single preparations: Selenium is available both as a stand-alone active ingredient and in combination with other vitamins and minerals
Important information on how to take the product
- The recommended daily dose indicated on the packaging should not be exceeded.
- Prolonged excessive selenium intake can lead to selenosis, with possible signs including fatigue, nausea, changes to hair and nails, and garlic-like breath.
- If you take selenium supplements over the long term, it may be advisable to have your blood selenium levels checked regularly.
- Children, pregnant women, and those who are breastfeeding should discuss taking selenium supplements with a doctor beforehand.
- If you have any existing medical conditions or are taking medication, it's recommended that you seek medical advice before taking this product.
This content is for general information purposes only and does not replace medical advice.
Häufig gestellte Fragen zu Selen-Präparaten
Selenium is an essential trace element that the body needs to get from food or dietary supplements, as it cannot make it itself.
Brazil nuts have the highest natural selenium content. Other sources include fish, seafood, meat, offal, eggs, and, to a lesser extent, cereals, depending on the selenium content of the soil in which they are grown.
The DGE recommends an estimated daily intake of around 70 µg for healthy adult men and around 60 µg for healthy adult women. Different values apply for children, pregnant women, and breastfeeding mothers.
Sodium selenite is an inorganic selenium compound. Selenium L-monomethionine and selenium yeast are organically bound forms, where selenium is attached to an amino acid or incorporated into yeast cells. The exact compound is specified in each product description.
Yes. Consuming too much over a prolonged period can lead to a condition known as selenosis. The EFSA states that 300 µg per day is the tolerable total intake for adults from both food and food supplements.
It depends on individual preferences. Capsules and tablets provide a fixed dose per unit, while drops offer flexible dosing and are a suitable alternative for those with swallowing difficulties.
Different intake recommendations apply to these groups. You should discuss taking them with a doctor beforehand.
Possible signs include tiredness, nausea, changes to hair and nails, and garlic-like breath. If you suspect an overdose, seek medical advice.
If you take selenium supplements over the long term, it can be a good idea to have your blood selenium levels checked occasionally.
Both options are available: selenium is offered as a standalone active ingredient and also in combination with other vitamins and minerals.
Selenium is a trace element which is naturally present in the earth, it is found in certain foods, but also to a small extent in water.
Selenium is a very important trace element for the human body, since it increases the immune defense, is involved in the antioxidative activity against free radicals and inflammation and plays an important role in maintaining a healthy metabolism.