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Vitamins and minerals are essential nutrients that help your body function properly and stay healthy. Most people can get enough by eating a balanced, varied diet. But some may need extra support from supplements.
What is Selenium?
Selenium helps the immune system work properly, as well as in reproduction. It also helps prevent damage to cells and tissues.
Good Sources
Good sources of selenium include:
- brazil nuts
- fish
- meat
- eggs
How Much You Need
According to UK health guidelines, the amount of selenium you need is:
- 75 micrograms (mcg) a day for men (19 to 64 years)
- 60 micrograms (mcg) a day for women (19 to 64 years)
If you eat meat, fish or nuts, you should be able to get all the selenium you need from your daily diet.
What Happens If You Take Too Much
Too much selenium causes selenosis, a condition that, in its mildest form, can lead to loss of hair and nails.
Official Advice
UK Department of Health and Social Care advice:
You should be able to get all the selenium you need by eating a varied and balanced diet that includes meat, fish or nuts.
If you take selenium supplements, it's important not to take too much as this could be harmful.
Taking 350 micrograms (mcg) or less a day of selenium supplements is unlikely to cause any harm.
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Checked & Approved
Clinical Review Team
Written & Translated
Medical Publishing Team
Last Updated
19 May 2025
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