Selenium
Body function
Antioxidant defence; thyroid hormone metabolism; immune function
Daily requirement
~55 mcg/day for adults
Deficiency signs
Fatigue, weakened immunity, thyroid problems, muscle weakness
Excess risks
Hair and nail loss, digestive upset, and nerve damage at high doses (narrow safe range)
At-risk groups
People in low-selenium regions, those on dialysis, people with HIV
Supplement forms
Selenomethionine or sodium selenite; often in multivitamins (avoid high doses)
Food sources
- Eggs (whole, boiled) — ~30 mcg per 2 eggs
- Salmon (grilled) — ~40 mcg per 100g fillet
- Brazil nuts — ~500 mcg selenium per 30g — extremely high; just 1-2 nuts can meet daily needs, so limit intake to avoid excess
- Sunflower seeds — ~15 mcg per 30g
- Coconut — ~5 mcg per 30g
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.